7 Steps to Better Quality Sleep

In the last blog, The Importance of Sleep, we learned about what is really going on while you sleep and how these processes ultimately affect your health. There are plenty of great reasons to ensure you are getting a good night’s rest every night. But many of us find it difficult to get good quality sleep every night. Let’s look at some of the factors that influence the quality of your sleep as well as some strategies to help you get the rest you need. 

Factors Impacting Your Quality Sleep

For some, good sleep can seem like a complex puzzle. Many factors can influence the quality and duration of your sleep. If you have trouble sleeping through the night, take note of the list below. Be mindful of which of these factors you incorporate into your day then try eliminating for a few weeks to see how it improves your sleep:

Caffeine:

This stimulant usually wakes up the body and can keep you from feeling tired. In fact, caffeine blocks adenosine, a chemical that your body secretes to make you sleepy. While this might be a benefit in the morning or during a long day, ingesting too much caffeine in the late afternoon or early evening can affect your sleep. Opt for herbal teas over coffee later in the day.

Alcohol: 

Drinking too much alcohol too late in the evening can disrupt your sleep patterns. More specifically, it can disrupt your REM sleep, leaving your cycles incomplete. On a simpler level, alcohol is a diuretic, meaning it increases the urge to urinate more frequently. So, having too much alcohol can also disrupt your rest because you might have to make more frequent trips to the bathroom.

Diet: 

The timing and content of your last meal can affect your readiness for bed. Think of the blood sugar surge that comes from a meal or snack. The boost in energy late in the day can keep you from winding down easily. Also, when your body is working at digesting it can prevent you from entering Stage 2 of the sleep cycle.

Physical activity: 

Regular exercise can help you maintain a regular sleep schedule. Just don’t exercise too late in the evening before bed, or your body won’t have time to settle back down before turning in.

Stress level and emotional state: 

Consider how stressful your day was or your emotional state throughout the day. If you’re feeling especially worn down, worried, or otherwise stressed, it can be very difficult to quiet your mind for bed. Meditation and yoga can be helpful practices to help bring down cortisol levels and relax in the evening.

Bright lights: 

You’re constantly being bombarded by light, with can impact production of your sleep hormones. Make sure your room is dark, and take a break from bright screens from phones, television and tablets before you tuck in.

7 Strategies for Quality Sleep

In addition to eliminating those factors that can mess with your sleep patterns, here are some other tips to consider to help you get the most from your sleep:

1. Caffeine Deadline

Consider cutting back on the amount of caffeine you drink, or impose a “caffeine deadline”—a point at which you won’t ingest any more for the day. Some herbal teas, like lavender or chamomile, are naturally very soothing and relaxing, making them a great choice later in the evening.

2. Alcohol in Moderation

Drink alcohol in moderation or impose an “alcohol deadline” so that your body has time to readjust before bed. Remember that alcohol is an inflammatory substance and hard on your liver which has the job of detoxing it from your system. Your body already has plenty of toxins to eliminate while you sleep, rest and restore. When it comes to alcohol, less is definitely more!

3. Skip the Snack Attack

Avoid eating a meal or snack too late in the evening. Digestion takes your body a good amount of energy and can actually prevent you from entering Stage 2 of the sleep cycle. Throughout the day, stick to low-glycemic foods to avoid too much fluctuation in your blood sugar levels.

4. Get Moving

5. Plan & Prioritize Sleep

Plan for at least seven hours of sleep. You may need more than seven – I know I do! But this is a good target to work up to if you’re currently and routinely getting less than this benchmark. While you may not be able to reach seven hours immediately, start incrementally heading for bed sooner so the change is gradual and more doable – remember, it takes time to change your body’s internal clock.

6. Make Sleep a Routine

Set a regular bedtime and waking time—and stick to it, even on weekends. This kind of routine is helpful for keeping your body’s internal clock in rhythm – this is key to maintaining the natural sleep cycle.

7. Wind Down your Day

Incorporate relaxation or meditation into your wind-down routine. Stop working and turn off screens at least an hour before bedtime.  Dim your lights, play light instrumental music, try reading something for fun. A warm bath and/or light stretching can also help your body release tension before laying down. A warm bath or shower plus a cup of lavender or chamomile tea has me out and sleeping like a baby in no time at all!

References: https://askthescientists.com/healthy-sleep/