How to Sleep Well
One of the most common complaints in a doctor's office is poor sleep. Often people want the quick fix of using a pill to help them along, but sleeping pills don't work long term. In fact, over time, they actually worsen the architecture of your sleep so that you are less likely to get deep restorative sleep. There are, however, some proven strategies for a good night’s rest.
A quick refresher on sleep.
Our body gets the signal to sleep by releasing the hormone melatonin. Melatonin is released when 2 things happen:
Our internal clock, the circadian rhythm, receives the message that it is cool and dark &
The body is in a dimly lit environment signalling the pineal gland.
Strategies To Get Sleep Well
Get up and go to bed at the same time - even on weekends! Remember that circadian rhythm? Well, getting up at the same time and going to bed at the same time helps keep that cycle flowing smoothly. Sleeping in on weekends is the equivalent of putting your body into jet lag every weekend and then trying to recover over the week again. Recently termed “social jet lag,” this practice can increase the level of stress in your body.
Dim the lights at night. 😎It may not seem like much, but if you are struggling to sleep well, you want to do everything you can to improve the quality and quantity of your sleep. Just like in the days of cave dwellers, the presence or absence of light signals the release of melatonin, which then helps you to fall asleep. Bright light into the late night could disrupt your body’s signals. Start dimming the lights at night to set the stage for better sleep.
Reduce blue light exposure 1 hour before bed. Light from personal devices, computers, and TV (blue light) can delay melatonin release by 3 hours and even reduce the amount released by 50%! Not only would it take you longer to fall asleep, but it also reduces REM sleep, so you feel less rested the next morning. Even worse, blue light can also affect your melatonin release for days later!😮
Exercise in the morning.🏃🏽♂️ Studies have also shown that activities such as a brisk walk, especially in the morning, improves how deeply we sleep.
Get rid of that “nightcap”! 🥃It may seem like alcohol puts you to sleep, but it just makes you drowsy and disrupts the quality of your sleep. You end up having more fragmented sleep (even if you do not recall waking up) and feel more tired when you wake. It also reducesyour REM sleep, making you less able to process your emotions and store memories!
Eat your last bite 3 hours before bedtime. ⏰ That means no snacks before bed. Your body needs at least 3 hours to digest food. If you eat right before bed, your body has to focus on digestion for the next 3 hours and not sleep.
Keep the temperature below 200C.
When your core body temperature is high, your body doesn’t release melatonin. Even one degree can make a difference. Studies show that the best temperature to sleep is between 170C to 200C. If you feel the temperature is too cold, wear socks to bed. It helps you to feel warmer but will keep your core temperature down.
Don’t read, watch TV or do work in bed. Just as Pavlov trained his dogs to salivate at the sound of a bell, you want to train your body to associate your bed with sleep, not the stress of work! If you find yourself up for more than 30 min, get up, go to another room and read until you feel sleepy again.
Cut out the caffein late in the day. Did you know that a quarter of the caffeine you consume is still in your system 12 hours later? If you are having trouble with sleep, look at when you drank that last cup of coffee, tea, sports drink, or even chocolate. Caffeine can also fragment sleep, making you feel less refreshed in the morning, which then makes you want more coffee! 🙃
Try meditation or another mindful movement practice.
All mindful practices improve sleep.😊 Try this quick 10-minute Qigong practice, daily for a couple weeks and see how it helps your sleep.
Be patient! When you make these changes may take weeks for your body to adjust, so be patient. The end result will be worth it.
Know someone who could use a bit of stress relief? Share this post and spread some joy! ☺️
Disclaimer: The content in this blog is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this blog or on this website.