Sleep
BE THE MASTER OF YOUR SLEEP
“Sleep is the deepest form of meditation” - Dalai Lama
Sleep is the #1 key to your body’s recovery. Good quality and quantity of sleep is essential to optimal functioning, both mentally and physically. If sleep is disrupted it tends to exacerbate symptoms such as pain or irritability.
You can take control of your sleep by implementing the following steps:
1. Catch some morning rays.
Getting light (especially sunlight) within two hours of waking can help assist your brains 24-hour clock to promote earlier sleepiness. Open your blinds immediately upon waking, start your day off with a gentle walk, have a cup of coffee on the patio, or purchase a light therapy lamp to place next during your morning routine.
2. Exercise.
Daily exercise is an important stress-reliever and endorphin-booster. It can help settle your mind and body, and promote a more restful sleep. However, since it can also spike your evening cortisol levels, it is better to exercise early in the day.
3. Avoid the use of stimulants.
Caffeinated beverages (e.g., coffee, green or black tea) and foods (e.g., chocolate) can impair your sleep. It is best to enjoy your last cup of coffee before 1:00 pm or consider eliminating it all together. Alcohol can also reduce sleep quality so it is important to limit consumption.
4. Slow down.
It is important to take breaks throughout the day to slow down and relax. Some examples include taking a 10 minute walk during your lunch break, allowing yourself 10 to 15 minutes of quiet time after work before jumping into other busy tasks such as activity time with your children, and/or allotting extra transition times to prevent you from rushing from one activity to the next. Controlling stimulation and stress during the day will make it easier for your mind to feel at ease when you go to bed.
5. Decrease daytime naps.
Naps are a double-edged sword because they may be required to catch up on sleep but they can also disrupt the ability to sleep during the night. As sleep scientist Matthew Walker discusses, “Sleep pressure is this natural chemical buildup of adenosine [that occurs throughout the day']. It helps us time when we need to get to bed. And, therefore, it ensures if we have enough of that healthy sleepiness, that we can fall asleep easily and then stay asleep.” When we nap, we actually release some of that sleep pressure, almost like a valve on a pressure cooker, and it may make it that much more difficult to fall asleep and stay soundly asleep throughout the night. So my advice would be if you don't struggle with your sleep then naps are just fine. If you do find it difficult to fall asleep or stay asleep at night, then you should avoid naps to try and build up sleep pressure for nighttime.
6. Establish regular sleep and wake times.
If you go to bed at the same time and wake up at the same time every day, I guarantee your sleep quality and quantity will improve. Regularity is essential for the brain’s 24-hour clock which regulates our sleep-wake schedule via hormones, temperature changes, and other stimuli. Many of us use an alarm to wake up but very few of us use a to-bed alarm, and that's something that can be helpful.
7. Don’t go to bed too hungry or too full (especially of carbohydrates).
Both 1) food restriction, and 2) high carbohydrate meals, can negatively impact sleep. Not only do they make it harder to fall asleep but they also reduce deep non-rapid eye movement (NREM) sleep. NREM sleep is essential for restoration and healing. However, some carbohydrates are essential to promote REM sleep. REM sleep stimulates the areas of your brain that are essential for learning and making or retaining memories. It’s best to eat a few hours before bed and have a light snack if you remain hungry. For the ideal bedtime snack, opt for well-balanced options that consist of healthy fat, protein and carbohydrate. Some examples include 1) eggs with whole grain toast, 2) chia seed pudding, 3) plain Greek yogurt with cinnamon and half of a banana, or 4) a protein smoothie with gluten-free oats, plant milk, half of a frozen banana, berries, and hemp or chia seed.
8. Keep it cool.
Set the temperature of your room to 18 degrees Celsius. Not only do cooler bedroom temperatures mimic the natural pattern of cool evenings but the temperature drop between rooms can promote a better sleep. In fact, research shows the body's core temperature needs to drop by about 1 degree Celsius to fall asleep and stay asleep.
9. Perform a digital detox.
Light is a stimulus that suppresses melatonin and keeps your body awake. Avoid the use of all electronics 1 to 2 hours before bed. If you enjoy TV after work, try watching a show before your bath or shower. Set your alarm a few hours earlier and avoid using your phone in the bedroom. Turn off the internet router after 10 pm to prevent temptation. If complete avoidance is not an option then use blue light blockers, such as f lux application and/or blue light blocking glasses.
10. Have a wind-down routine.
Assist your body’s ability to calm down and achieve a parasympathetic state. Calming and nourishing activities look different for everyone, and can include bathing, stretching, yoga nidra, journaling, breathing exercises, walking, massage, reading, meditation, cuddling with your child or dog - choose the one(s) you feel most called to. A warm bath or shower can be especially effective because they paradoxically drop our core temperature as our body re-regulates. Knowing that a drop in temperature is a stimulus used to promote sleep, a bath or shower can have dramatic effects on our ability to fall and stay asleep.
11. Eliminate light and distractions in bed.
Still can’t sleep? Try throwing on a sleep mask or using earplugs. This might be the last step needed to promote a sense of calmness. The earplugs also allow you to hear your breathing which can be calming. It also might be time to consider your own bed free of partner snores, child kicks, and/or puppy licks.
12. Conquer/diminish the racing mind.
Deep and slow belly breathing (4 seconds in, pause, 4 seconds out, pause) can physically calm you down by slowing the heart rate. Journaling is also an excellent outlet to clear thoughts from your head. Write down what’s bothering you and the solution, 3 things you are grateful for, and positive affirmations. This shouldn’t be a stressful task – write only on the nights you feel up to it, and include positives and negatives. Nighttime meditation (e.g., self-guided or CALM app) or relaxation yoga are other great tools.
13. Avoid laying in bed too long.
If you lay in bed for too long not only do you become anxious and frustrated but your body starts to associate your bed with being awake. If you haven’t fallen asleep for longer than 30 minutes I suggest you get out of bed and do something else that makes you sleepy such as read a book, meditate, or perform gentle body movements.
14. Remove stressful alarm clocks.
“If you were not to set an alarm clock, would you sleep past int? If the answer is yes, then there is clearly more sleep that is needed.” - Matthew Walker.
Removing the alarm clock from sight can ease your mind. Waking to find out you only have “x” amount of time left to sleep or looking at the clock to see you’ve been lying there for “x” amount does nothing but heighten the stress response. Instead, set an alarm clock and know that if it hasn’t gone off you still have time to sleep. I recommend avoiding alarm clocks that wake you in an abrupt, stressed state, and instead choose one that either uses light to wake you, starts softly and slowly builds, or is a pleasurable and uplifting song you enjoy.
15. Create your own sleep haven.
Make your home (or at least your bedroom) a calming place to be. Avoid bright lights by using dimmers, candles or salt lamps, or salt lamp night lights (ideal while you’re washing up and brushing your teeth). Decorate with calming plants, photos, and colors. Use aromatherapy (e.g., Saje sleep well roll-on and Saje Tranquility relaxation mist). Remove televisions and electronics from the bedroom. Use your room for two things only: sleep and sex.
16. Supplement your sleep.
There is nothing wrong with using supplements until you master the sleep routine. I recommend GABA and L-theanine to calm the mind, melatonin for shift-workers and jet lag, phosphatidylserine to reduce elevated cortisol levels, 5-HTP when someone also experiences low mood, or magnesium and kava for muscle relaxation. I also recommend sleepy teas or tinctures that include calming herbs such as chamomile, passionflower, lemon balm, valerian, and lavender. Consult with your health care practitioner before deciding on the most effective supplement for you.
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self REFLECTION
Get a piece of paper and pen ready!
I sleep _ hours per night. I function best if I sleep _ hours per night. I am going to bed at _ pm tonight.
If my sleep was optimal this is how it would look:
The first step I am going to take to improve my sleep is:
Other Sleep Resources
Book: Why We Sleep by Matthew Walker. Podcasts: The Matt Walker Podcast, Huberman Lab (Episodes 2, 3, 4, 5, 31), The Joe Rogan Experience (Episode #1109). Website: sleepfoundation.org