I have struggled with healthy sleep almost my whole adult life. Insomnia is something I’ve battled on and off since college. I blame it on anxiety, stress, or sometimes I believe it might be related to hormonal fluctuations. Anyways, all I know is that it seriously sucks. There is nothing worse than laying in bed and feeling utterly exhausted but not being able to drift off into glorious sleep land. I’ve been the person staring up at the ceiling saying, “Ok, if I just fall asleep now I’ll get 4 hours… Ok, if I just fall asleep now I’ll get 3 hours…” and so on.
What’s more, I know how important it is to get good sleep. Sleep is when our body heals. It’s when we recover. We need sleep. Fortunately, I have learned a tip or two (or 10) that have been very helpful in helping me achieve healthy sleep. These are tips recommended by sleep experts as well as things I have tried that honestly work. Healthy sleep is an incremental component of our total health. Here’s a few more reasons why you need good sleep and how to get it.
Sleep Hygiene (it’s a thing)
Sleep hygiene refers to our routines that promote restful, uninterrupted sleep. It’s about practicing healthy habits that make it easier to fall asleep and wake up feeling well rested. The Sleep Foundation states, “Sleep hygiene encompasses both environment and habits, and it can pave the way for higher-quality sleep and better overall health.” Good sleep habits can have a positive effect on several aspects of health including improved mental and physical state. And it is a simple and inexpensive component of total health you can easily work on by making small changes. That is of course, if your kids let you. So if your babies are sleeping through the night than you should be sleeping too. Here’s why.
What Happens If You Don’t Sleep
Lack of sleep can have numerous negative effects on our health. Sleep helps restore our bodies and our minds. Inadequate amounts of sleep may cause:
- Fatigue
- Anxiety
- Depression
- Irritability
- Poor concentration or memory
- Compromised immune system
- Decreased productivity
There are some health conditions related to an inability to get restful sleep that may need to be treated by the appropriate health care provider. This includes sleep apnea, restless leg syndrome, or other diagnosable sleep disorder. Speak to your health care provider if you think medication or a physical or mental health problem may be affecting your sleep.
What Does Healthy Sleep Look Like
Getting the appropriate amount of sleep impacts your physical development, mental health, cognition, quality of life, weight loss, and athletic performance. The recommended amount of sleep is between 7-9 hours each night. Children and teens likely need even more. The quality of sleep you get is just as important as the quantity. You should wake feeling well rested and restored. This means no or minimal night wakings due to having to go to the bathroom, environmental disturbances, insomnia, or other.
Check out these 10 tips for improving your sleep hygiene habits. Gradually try implementing some of these changes for healthier sleep and decreasing sleep disturbances.
Tips For Healthy Sleep
1. Stick To A Routine
Try to rise and go to bed about the same time everyday. This helps develop our circadian rhythms. This is our body’s internal clock that tells us it’s time to be awake or it’s time to go to sleep. Routine also refers to the steps you take throughout the day and especially before bed that help trigger your mind and body that it’s time for sleep. Try to follow the same couple steps each night prior to going to bed.
2. Get Exercise In During the Day
Exercise during the day helps fatigue our body in a good way so we are ready for sleep and rest during the night. If you are having trouble falling asleep you should avoid exercise close to bedtime. Try and get some sunlight and physical activity during the day to help encourage quality sleep at night.
3. Watch What You Eat & Drink Before Bed
Be careful what you eat and drink as it gets close to bedtime. Generally it is best to avoid caffeine after 12 pm. Alcohol can also have a negative effect on sleep. While alcohol may make you sleepy it actually disrupts your sleep or REM cycles and prevents you from getting deep restorative sleep. You should also avoid eating large meals close to bedtime as the digestion process can trigger your body to be awake. Plus having a big meal can cause discomfort and make it difficult to fall asleep.
4. Write Down a To-Do List
Anxiety and stress is one of the main reasons people, especially moms, may have trouble relaxing in order to fall asleep. With mental to-do lists 10 miles long it can be hard to quiet the mind. Try writing down everything on your mind in a “to-do” list. Jot down a list of all the things you want to remember for the next day to help clear your mind.
5. Avoid Screen Time
Try to put away all screens including cell phones, tablets, and even the T.V. 30 to 60 minutes before bed. These devices cause mental stimulation that can be hard to turn off. News or social media can further cause anxiety or stress making it hard to relax prior to bed. Furthermore the blue light that is emitted by these devices has been shown to reduce melatonin production. Melatonin is the natural “sleepy” hormone produced by your body.
6. Have a Wind Down Period for Something Relaxing
Similar to putting the screen away try to incorporate a 30-60 minute wind down period to help relax your body and prepare it for sleep. Instead of trying to get “sleepy” before bed focus on trying to become relaxed. Try reading a book, listening to music, meditating, mindfulness, or diaphragmatic breathing.
7. Turn the Temperature Down
A cool environment has been shown to be optimal for a restful nights sleep. Your perfect temperature may vary but around 65-67 degrees has been found to be best for sleep. Try turning down the thermostat or opening a window depending on your home or sleep environment.
8. Cover Up All Extra Light
Any extra light in your bedroom may be disrupting your sleep. Even a small power light emitted by a T.V. or clock may cause you to wake at night. Set your cellphones to bedtime mode and remove all unnecessary electronics. We have every single power light on our T.V. and receivers covered up in our bedroom by electrical tape. You can also use heavy curtains or an eye mask to block out any extra light.
9. Turn on White Noise
White noise isn’t just for infants. Use a noise machine or turn on a fan to drown out noise. White noise creates a buffer form noise disturbances that may wake you up at night.
10. Keep The Bed/Bedroom For Sleeping Only
Maintain a link between your mind that the bed is for sleeping time only. Avoid using the bed to watch T.V., have a snack, pay bills, or just hang out. Enter the bedroom when you are prepared for sleep. Should you have difficulty falling asleep avoid laying in bed and tossing and turning. If after being in bed for 20 minutes you can not fall asleep get up and stretch, read, get a drink of water or do something relaxing before trying to fall asleep again.
Good For You Sleeping Positions
If pain is preventing you from sleep there are some optimal positions to try for restful sleep. Side sleeping with a pillow between your knees and under your top arm can help reduce pressure on the low back. If you have shoulder pain try partial side sleeping with a pillow behind your upper back. Essentially you are side sleeping with your upper body only 1/3 turned to reduce pressure on the shoulders and the back. A pregnancy body pillow can be an expecting mother’s best friend to improve sleep comfort and reduce pressure on the back and hips. Avoid using too many pillows under your head and neck as this can cause poor neck alignment and muscle strain.
What’s Next?
Practicing healthy sleep habits is one way to improve your total or holistic health. You can think of it as self care but in actuality it is so much more. Try implementing some of these tips if you are struggling with getting a good night sleep. Again always speak with your health care provider if you are struggling to get good restful sleep. Healthy sleep is imperative for a healthy you.
Good luck and sweet dreams.
–Monica
