Five Tips for Better Sleep
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Once upon a time, I could fall asleep anywhere—on a plane, train, or automobile, on the sofa, at the kitchen table, and, of course, in my bed—by 10pm, if not earlier. I’d sleep long and deep for a good 7-8 hours, and wake up refreshed and ready to go.
Sounds like a dream, right?
But it was real. Falling asleep and staying asleep was easy for me.
Until one day, when it wasn’t.
What Causes Sleep Deprivation?
There are a host of causes for sleep deprivation, from sleep disorders, to illness, to hormone imbalance, to stress, to schedules, to busyness ("Sleep Deprivation").
For me, it started with babies, which isn’t surprising. Sleep deprivation is not uncommon in new parents. Then, wanting to get just a few more things done. And trying to find just a few minutes to myself. Then, stress and anxiety.
Over time, it rolled into a big sleep-deprived snowball that just kept tumbling down the hill, gaining speed and taking out anything in its path.
And it turns out, in general sleeplessness, I’m not alone.
Why Sleep Matters
According to a 2014 CDC report, 1 in 3 adults are operating with some degree of sleep deprivation. The American Academy of Sleep Medicine and the Sleep Research Society recommend a minimum of 7 hours of sleep per night on a regular basis to promote and maintain optimal health and well-being.
Sleeping less than seven hours is associated with an increased risk of all kinds of maladies, including obesity, diabetes, high blood pressure, heart disease, stroke, fatigue, mental and emotional stress ("CDC Press Releases"), and suppressed immune function (Cohen).
What We Can Do About It
Humans need sleep. Regular, lengthy, high-quality sleep. But you don’t need me to tell you that. If you’ve been even a few nights in a row without enough zzz’s, you’ve lived the cranky, foggy-headed, fatigue-filled life right along with the rest of us 33%ers.
But it doesn’t have to be this way.
There are simple things we can do—starting tonight—to get a better night’s sleep.
Five Ways to Better Sleep
1. Create the ideal sleep environment
Turn down the heat. Body temperature naturally drops in the evening, signaling the body that it’s time to unwind and rest. Keeping the sleep environment cool reinforces the body’s natural signaling and encourages melatonin production ("Here Are The Effects Of Sleeping In A Cold Room | Sleep Advisor"). Sleep experts recommend setting the temperature between 60 and 67 degrees ("Best Temperature For Sleep | Sleep.Org").
Black out the world. A well-darkened room is important for sleep for a number of reasons. Darkness signals the body that it is time to sleep and promotes healthy melatonin production. Artificial light, including light from street lamps or porch lights, can suppress melatonin and trigger wakefulness. Even the faint rays of sunlight in the wee hours of the morning can stir us from sleep before we’re really ready ("Making Your Room Dark | National Sleep Foundation").
Blackout curtains are easy to install and will block light, whether natural or artificial, coming through the windows. A sleep mask is an even easier solution and is especially helpful when another person needs to keep a light on in the room but you are ready for sleep. I find these masks with the contoured eye pockets to be the most comfortable.
Drown out those random night noises. Whether it’s from a truck on the road or a barking dog or something else, random night-time noises can disturb sleep. A white noise machine can drown out those noises so you can sleep through the night without needless interruption.
Diffuse essential oils. An essential oil diffuser is humidifying, making the air more comfortable for breathing, and many essential oils have sleep-promoting properties.
Lavender essential oil is calming and soothing. It relaxes the brain by enabling it to focus on the task at hand, which in this case is relaxation and sleep. Cedarwood promotes serotonin and melatonin production and pairs beautifully with lavender. Other commonly enjoyed essential oils for sleep include roman chamomile, vetiver, and valerian.
2. Create a sleep routine
Incorporating a simple sleep routine is an easy way to promote sleep. With regular practice, your body and mind will recognize this routine as the signal that it is time to wind down and go to sleep.
A warm shower in the evening is a great way to mark the end of the day and settle the mind and the body. And as much as I love finishing a shower with a cold rinse for the immune-boosting benefits, a warm finish allows the body to cool gradually and enhances the natural cooling and melatonin-triggering process.
Other sleep routine suggestions include light stretching, a warm drink, reading a few pages of a book, and breathing exercises.
As a side note, a sleep routine should never include the use of screens as their stimulating blue light can disrupt the sleep processes.
3. Plan for sleep
Reverse engineer your day with sleep in mind. In order to get the hours of sleep you need, think about the time you need to get up in the morning, then count back the 7-8 hours your body needs. Add on another hour to tie up the loose ends of the day and to accommodate your sleep routine, then set an alarm on your phone to remind you every day that it is time to get ready to sleep.
Go to bed earlier. The sleep-wake cycle is controlled by a delicate balance of hormones, including melatonin and cortisol. Our optimal bedtimes do vary a bit based on our personal genetics, making some people early birds and others night owls, but we all have an optimal sleep window somewhere between 8pm and 12pm.
When we stay up past our sleep window, we become over-tired and our bodies release the stress hormone cortisol in order to help us stay awake. The result of this is that we often can’t fall asleep when we’re finally ready to.
So going to bed earlier is not just about logging more hours of sleep—though that is a good thing—but it’s about being in the right place at the right time, so we actually can sleep (Vora).
4. Catch some rays first thing in the morning
Getting some morning sunshine on your face can lead to better sleep at night. Even on a cloudy day, 30 minutes of morning sunlight can help to regulate a healthy circadian rhythm and melatonin production. This exposure is most effective if it’s within an hour of waking and if it’s direct—as in, actually outside and without sunglasses (Peters).
When getting outside just isn’t possible due to weather, schedules, or other demands—such as, in my case, small children who always need something—a sunlight lamp can be helpful to keep around.
In addition to improving sleep, regular sunlight therapy, whether from the sun itself or from a sunlight lamp, can also improve focus, mood, and productivity. And what do you know—quality sleep can improve those things too!
5. Try the 4-7-8 Breath
Dr. Andrew Weil teaches a breathing technique called the 4-7-8 Breath, or the Relaxing Breath. It’s a useful tool in a variety of situations, including when falling asleep, as it brings the person into a relaxed state (Weil). Here’s how it works:
Place your tongue on the roof of your mouth, just behind your teeth, and keep it there for the entire exercise.
Inhale through the nose for a count of four.
Hold your breath for a count of seven.
Exhale through the mouth, making a whooshing sound, for a count of eight.
Repeat the sequence three more times.
Practice this 4-7-8 exercise a couple times a day for a few days, until you get the hang of it and it no longer feels awkward. Then, try it at bedtime, and let it bring you to a relaxed state, ready for sleep. Learn more about this technique and Dr. Weil’s work here.
Do you ever have trouble sleeping? What tips and tricks do you have to encourage restful sleep?
Sources:
"Best Temperature For Sleep | Sleep.Org". Sleep.Org, 2020, https://www.sleep.org/articles/temperature-for-sleep/. Accessed 2 Mar 2020.
"CDC Press Releases". CDC, 2016, https://www.cdc.gov/media/releases/2016/p0215-enough-sleep.html. Accessed 2 Mar 2020.
Cohen S, Doyle WJ, Alper CM, Janicki-Deverts D, Turner RB. Sleep Habits and Susceptibility to the Common Cold. Arch Intern Med. 2009;169(1):62–67. doi:10.1001/archinternmed.2008.505
"Sleep Deprivation". Neurology, 2020, http://www.columbianeurology.org/neurology/staywell/document.php?id=42069. Accessed 2 Mar 2020.
"Here Are The Effects Of Sleeping In A Cold Room | Sleep Advisor". The Sleep Advisor, 2020, https://www.sleepadvisor.org/sleeping-in-a-cold-room/. Accessed 2 Mar 2020.
"Making Your Room Dark | National Sleep Foundation". Sleepfoundation.Org, 2020, https://www.sleepfoundation.org/bedroom-environment/see/making-your-room-dark. Accessed 2 Mar 2020.
Peters, Brandon. "How Morning Sunlight Can Improve Your Sleep". Verywell Health, 2020, https://www.verywellhealth.com/morning-sunlight-exposure-3973908. Accessed 2 Mar 2020.
Vora, Ellen. "The Magic Bedtime Window For A Restful Night's Sleep". Mindbodygreen, 2020, https://www.mindbodygreen.com/0-26945/the-magic-bedtime-window-for-a-restful-nights-sleep.html. Accessed 2 Mar 2020.
Weil, Andrew. "Video: Breathing Exercises: 4-7-8 Breath". Drweil.Com, 2020, https://www.drweil.com/videos-features/videos/breathing-exercises-4-7-8-breath/. Accessed 2 Mar 2020.
