Tips for better sleep

Getting plenty of good rest is essential for our well-being.  In these busy times, sometimes sleep can get shifted to the bottom of our long list of priorities.  And yet, studies show that the negative effects of sleep deprivation are vast ranging from weight gain to increased health problems to decreased sex drive to decreased attention, alertness, concentration, reasoning, and problem solving making it more difficult to learn efficiently.

Many things can interfere with our ability to get good sleep.  Some major players include:

• Stress
• Caffeine (sources include coffee, energy drinks, dark tea, soda/pop, etc.)
• Nicotine
• Alcohol
• A more complex sleep disorder

So how do we shift our sleep patterns?  Here are some important sleep hygiene tips and additional strategies to help you sleep.

• Go to bed at the same time every night and awake at the same time every day
• Eliminate caffeine use after 12:00 p.m. and reduce overall caffeine intake
• Use your bed only for sleep and intimate activities
• Avoid screen time at least 30 minutes (preferably one hour) before bed
• Exercise regularly but avoid exercising immediately prior to bed
• Avoid eating large meals within two hours of bedtime
• Avoid substances that interfere with sleep such as alcohol and nicotine 
• If tend to check the clock during the night, cover it
• Keep your room dark and comfortably cool (not cold)
• Have a comfortable mattress
• Avoid naps if possible
• Manage and/or decrease your overall stress

In addition to these common hygiene tips, here are ideas to help you fall asleep:

• Create a regular bedtime ritual perhaps reading with relaxing music (not in bed), yoga, a warm bath or shower, or something else that relaxes you
• When you lie down in bed, instead of focusing on trying to sleep (and stressing if you cannot), invite your body to rest.
• Consider listening to a sleep meditation (my favorite is on the app Insight Timer, called “Fully Body Relaxation for Sleep” by Memory Lane) 
• Before hopping into bed, try legs-up-the-wall yoga pose (okay to do without props if needed) which is meant to calm the body before sleep (just use caution getting back up).  This also works great to help fall back asleep if you wake up in the night.  Cautionary note:  Legs-up-the-wall yoga pose is technically and inversion and is contraindicated for people with glaucoma or eye pressure issues.  Another option is to try a supported child's pose.
• Consider diffusing essential oils (e.g., Lavender) to help with sleep (be sure to check if it is safe for your pets first)

I have found that using these tips really helps improve sleep quality which in turn starts the day with a greater sense of groundedness and calm leading to a more focused, productive day.  When I notice I have been feeling off or not sleeping as well, it is often because I have fallen away from some of the above sleep hygiene (especially reading in bed!).  The good news is that I also notice when I tighten up my sleep hygiene, sleep improves.  My hope is that you try out some of these tips perhaps incorporating one or two at a time as you shift towards greater sleep.

Pleasant dreams!