Five Simple Ways to get a Better Night's Sleep!
Sleep is underrated. Period.
Yet, we push ourselves so hard that sleep becomes a luxury. I use to say in college “I’ll sleep when I’m dead.” I wish I would have known that lack of sleep compounds over time and can lead to a shorter life. Lack of sleep has become an epidemic (declared by WHO) in developed nations with about two-thirds of adults failing to get the recommended 8 hours of sleep (Walker, 2017). Yikes.
Whether you struggle with not getting enough sleep, sleeping well throughout the night, or falling asleep, hope is not lost! I am going to talk about why sleep is important and how it benefits your body. I’m also sharing with you my top five sleep tips. Dreamy nights of sleep are a-comin', my friends.
Sleep is crucial to good health because it gives our hard-working bodies a chance to repair and restore. We ask so much of our bodies daily. It makes sense that our body needs time to rest, decompress, tidy up, and prepare for the next day. One study revealed that increasing sleep debt (amount of sleep the body needs) over time can lead to a weakening of the functional suppression of the amygdala (part of the brain that deals with emotions, emotional behavior, and motivation). In turn, it can lead to the increase of the amygdala’s response to negative emotions (Motomura, Y., Kitamura, S., Oba, K., Terasawa, Y., Enomoto, M., Katayose, Y., Hida, A., Moriguchi, Y., Higuchi, S., & Mishima, K., 2013).
Think– anxiety, depression, fear. Have you ever found yourself more emotionally unstable when you’ve deprived your body of sleep? I know I have! And with that, I would like to take a moment to apologize to anyone that has been around me when I have been sleep deprived, especially to my Alaska friends. In a nutshell– our body can take a major hit if we don’t prioritize sleep.
Sleep Benefits
Microbiome management (gut health)
Energy conservation
Tissue repair and growth
Detoxification of the body
Immune system functions
Synaptic plasticity (neural connections)
Brain function and memory
Now you can see why sleep is important (hello brain function). Lack of sleep can lead to over-eating, a weakened immune system, stress (this sucker is everywhere), poor exercise performance, poor cognitive function, etc. Sometimes, you can’t control how much sleep you need, particularly if you’re a new mom, night shift worker, caretaker, etc. For those with abnormal sleep schedules, my best advice is to be as consistent with your sleep schedule as you can, no matter when that happens.
The goal is to eventually reclaim quality rest so your body can function at its optimal level. Just like figuring out what your body needs to consume to thrive, there isn’t a “one size fits all” number to achieve for sleep. However, the recommended range is 7-8 hours. You may find that nine hours is your happy spot, while other days you need a little less. Your body is smart. Listen to it. It’s not about hitting the seven-hour mark and calling it good. It is about finding the number of hours your body needs, knowing it changes throughout your life, to sleep so you when you awake you feel refreshed and ready to start your day.
There are many ways to improve sleep, but I am going to share my top five sleep tips. These have helped bring me into a more relaxed state at night and improve my sleep.
Limit your screen time at night and cap it 1- 2 hours before bed
Blue-light has been proven to disrupt the body’s circadian rhythm and can impact its signal and release of melatonin (aka- time to go to sleep signal).
If you like to watch a show before bed or have a few things to wrap up on the computer, invest in blue-light blocking glasses. I have two pairs- one for day time and one for night time. I'm wearing my daytime glasses as I write this! The one I wear at night has more of an orange tinge and is successful at blocking more blue light. They may look like hunting glasses but I wasn’t going for fashionable shades. I got both of mine off Amazon for under $25 each. I’ll include the link for them at the end of my post.
Create a completely dark room
As with electronics, any kind of artificial light (night light, lamps, light on a diffuser or alarm clock, street lamp, etc.) can disrupt your circadian rhythm. You can also switch out some of your bulbs for those with an orange or reddish glow. This provides light sans blue light. Or you can lead by candle light if that’s your jam.
extra tip: I wear a sleep mask at night to eliminate all light. Hey, they’re cool now. We also have blackout curtains and those have been a wonderful investment.
Lower the temperature at night
Cooler temps allow your body to transition into a restful state. Studies have shown that around 65 degrees Fahrenheit is the sweet spot for most people. We sleep at 68 because we aren’t most people. And because we live in apartment (not going to miss high electric bills).
Aim for a consistent bedtime (including weekends)
This will create a healthy circadian rhythm, getting your body into a consistent sleep-wake rhythm.
Unwind a couple of hours before bed
Do something that relaxes you to encourage blood flow, calm the nervous system, and lower body temperature. Go for less stimulating activities and more dreamy activities, like taking a shower or a bath with some Epsom salts or magnesium flakes.
I make washing my face before bed a ritual that I look forward to. After I adding my face oil, I take my gua sha stone and apply light, smooth strokes to face and neck to move out stagnant fluid, reduce puffiness, and release tension. I talk about my skincare routine and gua sha stone in this post.
extra tip: Right before bed, I always roll-on essential oils, such as lavender or Stress Away, to my wrists, back of my neck, and ankles to promote relaxation and bring my body into a parasympathetic (rest) state.
Other ways to improve your sleep are reducing stress (no shock there), getting in movement every day, reduce/ monitor caffeine intake, reduce/ eliminate EMFs (electromagnetic frequencies) in your house (ex. shut off your wifi and put your phone in airplane mode), eating a nutrient-dense diet, and stretching.
I created a freebie awhile back on four stretches you can do before bed to relax your body and prepare it for a deep night’s sleep. Each time I do the stretches I notice I am calmer and breathing deeper. Did I mention it will take you less than 10 minutes? It’s a dream, truly. If you’d like a copy, click here.
Remember, we aren't shooting for perfection. Improving your sleep hygiene will take time. Try one or two of my recommendations for 1-2 weeks and then add on as you go. Your body will thank you for prioritizing sleep and it will show. You might notice an increase in your energy levels, cognitive abilities, or exercise performance. Or maybe you’ll wake up a little less tired. That’s a win if you ask me.
Try out these tips and track how you feel! Your bed welcomes you with open arms as dreamland awaits. Both are free of charge. It's when you add to your sleep debt, the amount your body needs to sleep, that things start to get costly. Sweet dreams!
Blue Light Blocking Glasses
Daytime (make sure you aren't getting prescription unless you need them)
NOTE- Other glasses I have read great reviews on are TrueDark, BLUblox, and Swannies.
Sources
Motomura, Y., Kitamura, S., Oba, K., Terasawa, Y., Enomoto, M., Katayose, Y., Hida, A., Moriguchi, Y., Higuchi, S., & Mishima, K. (2013). Sleep debt elicits negative emotional reaction through diminished amygdala-anterior cingulate functional connectivity. PloS one, 8(2), e56578. https://doi.org/10.1371/journal.pone.0056578
Nutritional Therapy Association. (2019). Sleep, Stress, and Movement. Nutritional Therapy Association Student Guide, pgs. 6-24.