According to the CDC, “About 70 million Americans suffer from chronic sleep problems. Lack of sleep is associated with injuries, chronic diseases, mental illnesses, poor quality of life and well-being, increased health care costs, and lost work productivity.”
It’s no wonder that so many people are sick with so many reporting disturbances in their sleep. The lack of quality sleep is associated with:
• Diabetes • Cardiovascular disease • Stroke • Obesity • Depression
If sleep is so necessary, why is it so hard to come by?
The average adult needs 7-9 hours of sleep per night. But many are plagued with insomnia, apnea, snoring, or other sleep disorders that decrease the quality and quantity of sleep adults get on a nightly basis.
The good news is that there are ways that you can help yourself sleep better.
- Understand your sleep habits.
Keep a sleep journal to understand how your habits and bedtime routines may affect your sleep. Keep track of things like what time you went to bed, what time you woke up, if you woke up in the middle of the night, meals/caffeine/alcohol consumption, etc. Reflection on this journal may provide insight into the things that may contribute to poorer quality sleep and allow for opportunities to improve.
- Practice good sleep hygiene
One of the bigger contributors to poor sleep quality has to do with bedtime habits. Watching TV, working on a computer, or scrolling on your phone within an hour of bed can contribute to insomnia, lower quality sleep, and increased daytime sleepiness.
Did you know that watching your phone in the dark can decrease melatonin which is a necessary hormone in the sleep/wake cycle? Therefore, instead of feeling sleepy at bedtime, you are more alert which interferes with sleep.
To improve sleep hygiene, turn off the electronics one-hour before bed. I typically will use this time to focus on my meditations, stretches, relaxation bath, or even a good book, depending on my self-care routine at the time.
- Reduce caffeine
Caffeine is one of the most widely used stimulants, most commonly consumed in coffee. As a stimulant, this can have detrimental effects on quality sleep, especially when consumed too close to bed time. To reduce the effects of caffeine on sleep:
- Avoid caffeine in the afternoon and evening
- Avoid powdered pure caffeine
- Limit caffeine consumption to 300 mg to 400 mg per day (one cup of coffee has around 95mg of caffeine).
Reducing caffeine, especially later in the day, will help reduce the stimulant effect and helps improve sleep quality.
- Avoid large meals and alcohol before bedtime
Eating a large meal before bed contributes to lower sleep quality. After a large meal, your body is working to digest. Because your body is active, it makes it harder to fall asleep. In addition, large meals before bed may contribute to reflux which disrupts sleep, as well as weight gain which is a contributor to sleep apnea. Smaller snacks as opposed to large meals are a better option before bed.
Alcohol may induce sleep, but the consumption of alcohol before bed contributes to more disrupted, less restful sleep cycles as it decreases REM (rapid eye movement), which is thought to be the most restorative part of sleep. In addition, alcohol may contribute to other sleep disturbances such as sleep walking and sleep apnea.
Alcohol is addictive and it is not recommended to rely on the somnolent effects of alcohol as a sleep aid. For recommendations regarding other sleep aids, please speak to your doctor.
- Be physically active during the day
Exercise may be as effective as prescription sleep aids. Light to moderate exercise at least three times a week has shown improvement in sleep quality. Here are some of the ways sleep improves with exercise
- Exercise helps reduce stress and anxiety. This allows for an easier wind down time in order to more quickly fall asleep.
- When you’re more physically active, your body seeks to sleep. As sleep is considered part of the recovery process, your body is more ready for sleep at night when exercise is part of your regular routine.
- Exercise outside will help with your body’s natural cycles. Being out in the daylight improves circadian rhythms and makes sleep more attainable.
Although it is sometimes recommended that exercise takes place earlier in the day, being active is more important than time of day. So get moving, and see if this helps improve your sleep (keep track in your sleep journal!)
- Create the perfect setting
The bedroom should be a setting that invites only sleep and sex. It should not be set up as an entertainment room or a workspace. Decorations should be neutral and sleep space should be cool and dark and the room should be set up for comfort.
- Make sure you have a good mattress and pillows.
- Get blackout curtains to keep the room dark and block out some of the head from the day
- Set up fans for cooler space and white noise to help sleep
There are many other ways that you can improve your sleep, but getting a good routine, practicing good sleep hygiene, avoiding disruptive consumption practice, and creating a comfortable sleep space will help support improved sleep quality.
Rest well,
Jacoy
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