November 2, 2019

Better Sleep Part 1: Five easy and inexpensive ways to improve your sleep

DO YOU STRUGGLE WITH SLEEP?

DO YOU WAKE UP EXHAUSTED DESPITE SLEEPING 7 OR 8 HOURS?

MAYBE YOU CAN'T GO TO SLEEP BECAUSE YOU'RE TIRED BUT WIRED?

OR MAYBE YOU FALL ASLEEP BUT WAKE UP AT 3AM AND CAN'T GO BACK TO SLEEP?

I'm going to cover all of these topics in this sleep series!

Let's start with some general tips that help everyone with sleep even if you don't think you have a sleep "problem".

1) Go to bed at the same time every day

This helps your body's natural rhythm so that you will get sleepy at the proper time.

If you have a schedule that makes this impossible, do the best that you can and be consistent when possible. The next 4 suggestions will be important to help compensate for the lack of a consistent bedtime.

2) Establish a nighttime routine

Routines aren't just for babies! Choose a few simple things that help your mind and body relax and prepare for sleep.

Nighttime routines are going to differ for everyone, but I like to write my to do list for the next day so all those tasks aren't swirling in my head at night, review my schedule for the next day, and read for a little while to calm my mind. When I am especially busy, I also keep a notepad by my bed and write things down so they don't keep me awake. Try different things until you figure out what kind of routine works for you!

3) Avoid use of all electronics at least an hour before bed

Melatonin is a hormone produced by your pineal gland that helps signal your body that it is time to go to sleep. Optimal production of melatonin can be disrupted by the presence of bright light (especially blue light from electronics) in the evenings as it confuses the normal day/night indicators perceived by your brain.

Use blue blocking glasses, Night Shift (or other screen warming technology), and turn down the brightness if you have to be on an electronic device after the sun goes down.

Turning off your WiFi at night is another excellent way to help improve your sleep. Many people are more sensitive than they realize to the effects of electromagnetics fields (EMFs). I do this at my house by plugging our router into a simple light timer. Our WiFi goes off at 9pm and comes back on at 7:30am. You can choose which times work for you.

Blue blockers can be found inexpensively on Amazon or you can find more fashionable ones through eyeglasses sites like Warby Parker. I had blue blocking added to my most recent pair of prescription glasses to reduce eye strain during the day; however, I don't think this subtle blue blocking is adequate for night time usage of devices. Companies like True Dark make glasses with orange lenses that are the most effective at truly blocking blue light.

4) Meditation

No, it doesn't have to involve making noises or sitting with your legs crossed on a little pillow or anything like that. There are plenty of apps to choose from such as Headspace, Calm, and Insight Timer to help you try out meditation.

Meditation can also simply be lying still and relaxing your mind and focusing on your breathing. I find my mind tends to wander and it is more effective for me to use a guided meditation app.

If you are a healthcare professional, you may be able to receive a year of Calm for free. There was an option of a free year for educators, but I think the response was so overwhelming that they have temporarily closed the program.

5) Prepare your bedroom for optimal sleeping conditions

Ideal conditions for sleep are quiet, dark, and cool. This may involve blackout curtains, noise machines, humidifiers, ear plugs, a fan, and turning the thermostat down. Ideal temperatures are reported to be between 60 and 65 degrees so experiment and find what works for you (and your electric bill!).

If you find yourself waking with aching joints or a stiff back, it may be time to consider replacing your mattress to improve your sleep too!

Traditional mattresses are usually only designed for 7-10 years of optimal use, so if yours is older than that and you have a hard time getting comfortable, it might be time to go shopping for a new one.

If you want to reduce your chemical exposures, consider a natural latex mattress and organic sheets. There are lots of good options for mattresses now including brands like Avocado, Savvy Rest, Spindle, and many more. I recently purchased affordable organic sheets from Target for my son's bed. Do your research to avoid companies that are trying to capitalize on a trend and find one that fits your needs and your budget.

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