Tips to Improve 1/3 of Your Life: A Sleep Guide
Tips to Improve 1/3 of Your Life: A Sleep Guide
SHELBY STONE, LMFT
Sleep takes up, or should take up, a significant chunk of our lives, but how does it help us? Adequate sleep, meaning both amount and quality of sleep, facilitates vital physiological processes, such as metabolic and immune functioning, and is linked to increased productivity and concentration, physical performance, reduction in inflammation, disease prevention, improved mental health, and positive socio-emotional outcomes. With so much at stake, how do we achieve a restorative night of zzzs? Try out these sleep hygiene strategies to create an optimal environment for sleep and utilize natural brain cues to promote healthy sleep.
Create an Environment for Sleep:
Cool bedroom temperature. Recommended temperature between 60-67 degrees Fahrenheit.
Select comfortable pillow, mattress, and sheets/blankets.
Reduce light and noise. Curtains, eye masks, noise machines (white noise, soundscapes, etc.), and/or ear plugs can be helpful.
Consider scents, such as lavender, that promote feelings of relaxation and calm.
Remove distractions. Close and put away work materials and remove non-sleep related items from bed.
Avoid electronics in the bedroom if possible.
Only use your bed for sleep and sex. Try to eliminate any non-related sleep activities such as working, watching TV, or scrolling on social media in order to establish the brain connection of “bed = sleep”.
Establish Schedule:
Try to maintain set bedtime and wake time (even on the weekends when possible).
Make small adjustments to work with changes in scheduling. Try adjusting bedtime/wake time in 30 minute to 1 hour increments over a few days to week-long period.
Avoid naps which can disrupt sleep. Restrict napping to early afternoon and short durations.
After 20 minutes of attempting to sleep, get up, move to another location in low light (i.e. chair, couch), and do something else (i.e. read, meditate, doodle) until you feel tired enough to try again. This helps to maintain a positive association with bed/sleep and helps to break the mental cycle of struggling to fall asleep.
Develop Consistent Nightly Routine:
Begin to “wind down” 30 minutes to 1 hour before bed in order to cue brain for sleep.
Dim lights 30 minutes to 1 hour before bed.
Avoid electronics 30 minutes to 1 hour before bed to reduce mental stimulation and promote melatonin production, which is impacted by blue light.
Create a “self-care wind-down” routine. Try calming activities such as taking a shower or bath, engaging in a skin care routine, listening to relaxing music, practicing gentle stretching, having a cup of tea, engaging in prayer or meditation, making a gratitude list, lighting candles, or snuggling with a pet, pillow, or loved one. Once you find what works, try to keep consistent with this new routine to let your brain know it’s time to wind down.
Other Factors that Impact Sleep:
Avoid late night eating and snacking. Give your body enough time, at least 3 hours, to digest food before sleeping.
Regular exercise positively impacts sleep as well as overall physical and mental health.
Natural sunlight daily serves to regulate circadian rhythms, improving sleep quality.
Consider reduction of stimulants, especially in the afternoon/evening. Both caffeine and nicotine stimulate the brain, causing potential disruption in sleep if consumed too close to bed or in large quantities.
Consider alcohol consumption. Alcohol’s sedative effects, which help some to fall asleep, wear off, making it more challenging to stay asleep. Try to reduce alcohol consumption and avoid alcohol at least 3 hours prior to bed.
Keep pen and paper next to bed to note worries or mental to-do lists in order to release your brain from the need to remember or problem solve while trying to fall asleep.
Recommended Hours of Sleep Per Day (from Centers for Disease Control and Prevention) :
6 - 12 year: 9 - 12 hours per 24 hours
13 - 18 years: 8 - 10 hours per 24 hours
18 - 69 years: 7 or more hours per night
61- 6 4 year : 7 - 9 hours
65 year: 7 - 8 hours
Remember, you do not have to adhere to all of these guidelines to achieve the best sleep for you. Try out the tips that will fit with your lifestyle, and, if you are still struggling, maybe challenge yourself with a few more strategies or reach out for support. With the average human spending 30 years of their life sleeping, hopefully, this guide will help you or a loved one get the rest you need.
Wanting to improve your sleep? Learn how therapy can help.