tips for better sleep
A few weeks ago I was chatting with a friend about bouts of insomnia I had been experiencing. While I was explaining to her my terrible habit of checking email before bed, despite knowing all the research on blue light and its interference on the production of melatonin (and its likely connection to my sleep issues), it occurred to me that, very serendipitously, I had scheduled myself that same week to begin writing a unit on sleep in one of the courses I am developing this summer. So, naturally, I immersed myself into the research which solidified all the benefits of quality sleep (and the drawbacks of sleep deprivation). Did you know that approximately 1 in 3 of us are not getting enough sleep (AASM, n.d.)? This is alarming, since sleep affects almost every type of tissue and system in the body. From the brain, heart, and lungs to metabolism, immune function, mood, and disease resistance, sleep is an essential part of the maintenance of your health and well-being. Research shows that a chronic lack of sleep, or getting poor quality sleep, increases the risk of high blood pressure, cardiovascular disease, diabetes, depression, and obesity.
With all that said, here are a few tips that I have since implemented over the course of the last few weeks that have already helped improve my sleep:
Set a schedule! Go to bed and wake up at the same time each day. This step can help to set your circadian rhythm in such a way that will continue even in the absence of cues (like light and temperature)
Exercise 20 to 30 minutes a day, but no later than a few hours before going to bed. The timing of exercise matters, because it raises your body’s core temperature and causes the body to release endorphins, which can create a level of activity in the brain that keeps some people awake.
Pay attention to what you eat and drink. Avoid heavy or large meals within a couple of hours of bedtime. Discomfort might keep you up and caffeine, alcohol, and nicotine late in the day are all stimulants that can keep you awake
Relax before bed and implement a wind-down routine. Try a warm bath, reading, some light stretching, breathing exercises, relaxing music, or meditation
Don’t lie in bed awake. If you can’t get to sleep, do something else, like reading or listening to music, until you feel tired
Limit your use of technology, especially before bed. The blue light that is emitted from your devices can impede the production of melatonin, which is the hormone in your body that plays an important role in your sleep.
Get organized! Write down a to-do list for the next day, lay out your clothes the night before, pack your knapsack or briefcase, and make your lunch the night before if you’re in the office the next day. You might even consider setting the coffee machine the night before to start just before you rise the next morning, so the smell of your favourite coffee beans incentivize you to wake up! I also like to set a timer for 20 minutes and do a quick tidy-up of our kitchen and living room the night before so my husband and I wake up to clean and organized spaces (it sets the tone for the day and puts me in a positive mood as soon as I wake up - no cluttered spaces!)
If insomnia or other sleep issues persist, or if you feel unusually tired during the say, see a doctor for additional support.
A final resource I will share here is to follow additional sleep tips and advice from sleep expert Matt Walker. His videos, which are all available online, solidify the fact that sleep is your superpower.
What is one step you will take today that will help you get a better night sleep?
~Kate
