7 Ways to Improve Your Sleep Tonight
We should spend one-third of our lives sleeping. If that's not an indication of how important rest is for humans to function at an optimal level, I don't know what is!
Evolutionarily speaking, our bodies are meant to wake up when the sun rises, be very active during the day, and go to sleep when the sun goes down. Our modern world makes it easy for us to sit at a desk staring at a screen for 8+ hours every day, watch TV when we get home from work, and lie in bed while wasting time on the internet before finally falling asleep at midnight. I'm not suggesting you wake up at 4am when the sun rises (unless you want to). I'm illustrating how technology is throwing a wrench into the way our bodies optimally function.
It's no wonder most of us have trouble sleeping!
Sleep can be a catch-22. We need adequate and quality rest to function at peak performance, but it can seem like there isn't enough time in the day to check off all of the tasks on our lists! Sleep sometimes gets sacrificed for higher productivity, but the quality of our work is diminished without rest.
If you're a high performer who struggles with insomnia, read on to see how you can make easy changes to your daily routine so your body and brain can recharge and prepare for tomorrow.
1. Avoid blue light at least 2 hours before bedtime.
Did you know that blue light has a higher energy frequency than red light and is stimulating for your brain? Most fluorescent light and the light behind your smartphone is blue light. This is why "mood lighting" is considered to be relaxing - it emits a red colored light as opposed to blue.
Avoid blue light for at least 2 hours before bedtime. Your phone probably has a "night-shift" feature, where the screen light emits a reddish tone after the sun goes down and turns back to blue when the sun comes up.
2. Stick to a bedtime routine.
Routines let your body and brain know when and how to respond to stimuli. If you form good sleep-hygiene habits, your brain will start to automatically respond to the messages you're sending. For example, your routine could involve:
- drinking chamomile tea around 8pm
- taking a relaxing, warm bath with epsom salts
- getting ready for bed (brushing teeth, washing face, etc.)
- getting into bed and reading a non-work related book for 15-30 minutes
- asleep by 10pm
After awhile, when you begin your routine your brain will say "it's time to start preparing for sleep now", and you'll fall asleep like clockwork.
3. No electronics, TV, or phones in the bedroom.
Your bedroom should ONLY be for two things: sleeping and sex. Make it a cozy, dark, cool place where you feel comfortable and safe. Having a TV in the bedroom can be distracting - for both sleeping and intimacy with a partner. You also want to avoid working in your bedroom so that your brain doesn't associate this place with thinking and stress. When you get into bed, your brain will know it's time for sleep (or another healthy activity).
4. Practice meditation if you have trouble with intrusive thoughts that keep you awake at night.
Who doesn't have 1 million things on their mind while trying to fall asleep? Practicing keeping your attention on your breathing and coming back to the present moment when you notice you've become distracted can help you stay away from these worry thoughts. Meditation is a great way to train your brain. Start with 5-10 minutes a few times a week, and work up to 20 minutes everyday. Insight Timer is a great app (and free!) for guided meditations.
5. Avoid caffeine after 1pm, and don't overeat during or after dinner.
The half-life of caffeine is 4-6 hours, meaning that it takes that long for half of the substance to leave your body. If you're having trouble sleeping and you're sipping on a latte around 4pm, chances are this is the culprit.
Eating a large dinner can also disrupt your body's relaxation process. Being too hungry can also make it difficult for you to get restful sleep. Moderation is key!
6. Exercise early in the day.
Exercise can be stimulating for our brains and bodies. If you go for a late workout, you may have trouble relaxing before bedtime. However, any exercise is better for your sleep cycles than none at all, especially if you have a sedentary job.
7. Don't beat yourself up if you get tired during the day.
It's normal to be tired sometimes. Being tired is your body's way of telling you to slow down and rest. Listen to it!
If you're tired and sluggish more than half the time, check with your doctor or therapist for suggestions on improving energy levels and decreasing stress.