4 Ways to Sleep Better at Night!

As we know, sleep is a restorative process that supports healthy brain function and maintains our physical health. Poor sleep impacts our quality of life and our ability to successfully function during the day. Ongoing sleep deficiency has been shown to be related to stress, depression, anxiety, obesity, high blood pressure, or heart disease. The most obvious signs of poor sleep hygiene are trouble falling asleep, disrupted sleep, feeling fatigued and foggy throughout the day. Sleep hygiene is defined as a variety of different practices and habits that are necessary for a good nighttime sleep.

Now that we’ve talked a little about why sleep is important, let’s go into the ways in which we can improve our sleep. These tips are based on Cognitive Behavioral Therapy for Insomnia, an evidenced based treatment that addresses sleep disorders. It is intended to correct poor sleep habits that sustain or add to our poor sleep patterns, to maximize its effectiveness.

The first tip, and the most important is maintaining a consistent wake and sleep time. The recommended amount of sleep for a healthy adult is at least seven hours. Try to limit the difference in your sleep schedule on weeknights and weekends to no more than one hour. Being consistent reinforces your body's sleep-wake cycle, otherwise known as your circadian rhythm. One way to accomplish this is by avoiding long daytime naps that can interfere with nighttime sleep. If you choose to nap, limit yourself to up to 20 minutes and avoid doing so late in the day. It is recommended that you only use your bed for sleep so avoid working or watching movies from bed to reinforce that bed equals sleep.

Second, control your environment. To maintain a healthy sleep cycle, ensure adequate sun exposure during the day time and darkness at night. When preparing for bedtime, create a sleep environment that is cool, dark, and comfortable to promote less disruptive sleep. . Studies show that a bedroom temperature of around 65-70 degrees Fahrenheit is most conducive to healthy, restful sleep. Consider things like black out curtains, cozy pajamas, white noise machines, comfortable bedding and pillows, a weighted blanket, or a humidifier. Linking some of my favorite products to help promote better sleep!

Tip number 3, avoid stimuli. For optimal sleep, avoid stimulants like caffeine, nicotine, or alcohol before going to bed as this can interfere with sleep. The effects of caffeine can last as long as 6-8 hours. So, a cup of coffee in the late afternoon can make it hard for you to fall asleep at night. Similarly, refrain from eating large portions late at night as this can make it uncomfortable to fall asleep. While exercise is shown to help with positive sleep, avoid strenuous workout four hours before going to bed. Avoid using technology two hours before bedtime as blue light can interfere with the release of melatonin, a hormone that tells our body that it’s time to wind down. In addition to the light, games, videos, work emails, and social feeds all conspire to keep your mind active and keep you awake way later than you should be. Again, avoid caffeine, nicotine, alcohol, strenuous exercise, large portions, and technology before bed.

Tip 4, engage in relaxation. One hour before bed practice relaxation exercises like deep breathing, body scan, or progressive muscle relaxation to help your body calm down. Many people have trouble falling asleep due to rumination, or excessive worrying before bedtime. It may be helpful to schedule a "worry time" during the day to avoid over-thinking as you are trying to sleep. You may also try reading a book, meditating, praying, expressing gratitude, taking a warm bath, or listening to calming music as you prepare for bedtime.

As you can see, healthy sleep consists of multiple components, and if done correctly and in combination, can dramatically improve your sleep. Our routines and behaviors during the day, and especially before bedtime, can affect the quality of our rest. Today was are faced with so many stressors that is impacting our quality of sleep and quality of life, and now more than ever it has become so important to take care of ourselves! Let me know if these tips were helpful!

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