15 Strategies to Improve Your Sleep
Oftentimes on the journey towards wellness, we quickly look to food and nutrition, exercise and movement, stress, and relationships to see what can be optimized and improved, but we forget to prioritize sleep. In a recent study conducted by the CDC in 2014, 38.1% of adults in Ohio reported sleeping less than seven hours in a twenty-four hour period, below the recommended amount of sleep for an adult. [1]
This is problematic, as sleep is a huge factor in a healthy lifestyle! Sleep is a restorative time for the body; during this time, our body repairs tissues, grows muscles, converts short-term memories to long-term, synthesizes proteins, and even allows for changes in the structure and organization of the brain. [2,3]
Without sleep, the body does not have the opportunity to make these changes and adjustments to the structure and function of itself, and this is reflected clinically. Studies suggest that lack of sleep can contribute to many health problems including Cardiovascular Disease, Type II Diabetes, obesity, and a general increase in inflammatory markers. Enhancing the quality of your sleep, then, can lead to several health benefits such as improved attention, focus, and memory, decreased inflammation, and increased sensitivity to glucose. [2,3]
However, even though we may acknowledge that we need to prioritize sleep, it is common to have difficulty sleeping — a 2016 Consumer Reports survey of >4,000 U.S. adults showed 27% having trouble falling asleep or staying asleep most nights, and 68% having trouble sleeping at least once a week. [5]
Suggestions for Better Sleep
This trouble sleeping has prompted many to reach for technology, supplements, and drugs to aid them, but these tools can often be misused or have dangerous side-effects. [5] Therefore it is helpful to look at some of the factors that may be interfering with one’s ability to fall asleep and stay asleep, as well as daily practices that are necessary for daytime alertness and good-quality sleep at night. [4]
Our bodies are designed to follow a circadian rhythm, which literally means “about the day.” The circadian rhythm is a 24 hour cycle that regulates the processes in your body that determine when you sleep and wake. This circadian rhythm is partly monitored by the hypothalamus in the brain, but it is also responsive to external cues such as light and darkness. Planning your sleep around this rhythm can aid you in falling asleep quicker and keeping your energy up during the day. [2,6]
Furthermore, many people have difficulty falling or staying asleep due to stress and anxiety. This anxiety can be from factors outside of sleep, but oftentimes individuals become increasingly anxious as they try to fall asleep. This anxiety leads to increases in the stress hormone, cortisol, that keeps you awake, preventing you from falling asleep. The lack of sleep can in turn, contribute to anxiety, creating a vicious cycle. By relaxing the body and mind, you can ease the anxiety that may be keeping you up at night. [2,7]
Finally, the use of stimulants and other environmental issues can contribute to trouble falling or staying asleep. Thus, if you are still having difficulty sleeping, minimizing the use of stimulants and addressing environmental issues may be helpful tools on your journey to a good night of sleep. [2]
Below are some suggestions of ways you can improve your sleep, based on aligning your schedule to your circadian rhythm, reducing anxiety, and minimizing use of stimulants. This list is not exhaustive, but hopefully it will be a good starting point in helping you overcome some of the obstacles that prevent many people from falling or staying asleep.
Go to sleep and wake up at the same time each day as much as possible; this helps to set your biological clock
Begin prepping for bed 30 minutes before you get into bed
Plan around your sleep. Plan for between 8.5 – 9 hours of sleep a night
Try to get to bed by 11 p.m., as earlier sleep is more helpful than late-hour sleep
Avoid taking naps in the evening or late afternoon
When you do take naps, try to sleep for less than 45 minutes unless you are sick
Around 15 minutes before going to bed, turn down the lights in your bedroom and your bathroom as a transition
If you can’t fall asleep after 20-30 minutes, leave the bedroom and do something calming like reading a neutral book. The body can learn to associate the bed with sleep
Avoid negative judgments about your ability to fall asleep
Avoid anxiety-provoking activities before bed such as checking financial reports, reading a really exciting book or watching the news
Practice deep breathing to help you relax. Consider looking into stress reducing mindful breathing CDs to help you get started
Consider taking a hot bath before bed. Raising the body temperature releases muscle tension in the body and helps induce sleep
If you awaken early due to light, use an eye covering or dark shades
Avoid use of electronics before bed, as the specific light waves can be stimulating and disrupt your ability to sleep
Avoid caffeinated beverages and food after 2:00 p.m. If you are sensitive to caffeine, you may want to stop consuming caffeine after 12:00 p.m.
We hope these suggestions help improve the quality of your sleep. Sweet dreams!