Sleep is essential to our physical and mental health and yet a troubling percentage of people find themselves regularly deprived of quality sleep and are notably sleepy during the day. It can take a toll on your daytime energy, productivity, emotional balance, and even your weight. Better sleep enables us to navigate stressful times better in the short term and lowers our changes of developing persistent sleep problems in the long term.
Daytime Tips:
- Keep a Consistent Routine.
Get up at the same time every day of the week – even on weekends. A regular wake time helps to set your body’s natural clock. The more your weekend/weekday sleep schedules differ, the worse the jetlag-like symptoms you’ll experience. If you need to make up for a late night, opt for a daytime nap rather than sleeping in. - Be Smart About Napping.
Limit naps to 15-20 minutes in the early afternoon. Although naps are good for making up for lost sleep, if you have trouble falling asleep or staying asleep at night, napping can make things worse. - See the Light of Day.
Our internal clocks are regulated by light exposure, so it’s better to try and get outside or to allow natural light into your home. Regular exposure to light in the morning helps to set the body’s clock each day. - Don’t Use Your Bed as an Escape.
Try not to spend too much time in bed during the day. You want a strong mental association between your bed and sleep. - Exercise During the Day.
Fit in exercise as best you can as it helps improve your sleep quality, reduces stress, and improves mood. It can take several months of regular activity before you experience the full sleep-promoting effects. So be patient and focus on building an exercise habit that sticks.
Nighttime Tips:
- Set a Regular Bedtime.
Choose a bed time when you normally feel tired, so that you don’t toss and turn. If you’re getting enough sleep, you should wake up naturally without and alarm. If you need an alarm clock, you may need an earlier bedtime. - Wind Down.
It’s easier to doze off smoothly when you’re at-ease. Try 30 minutes of a non-stimulating activity, such as reading, low-impact stretching, listening to soothing music, or relaxation exercises. - Have a Blackout Environment.
Electronic devices make it harder for your brain to turn off, so try to avoid all electronics at least one hour before bedtime. Use heavy curtains or shades to block light from windows to keep your bedroom cool and dark while you sleep. - Minimize or Avoid Alcohol.
While alcohol can help people fall asleep, it interferes with your sleep cycle once you’re out.
Falling Back Asleep Tips:
- Make Relaxation Your Goal, Not Sleep.
Try a relaxation technique, such as visualization, progressive muscle relaxation, or meditation – all of which can be done without getting out of bed. Even though it’s not a replacement for sleep, relaxation can still help rejuvenate your body. - Postpone Worrying and Brainstorming.
If you wake up in the middle of the night feeling anxious about something, make a brief note of it on paper and postpone worrying about it until morning when it will be easier to resolve. The same goes for if a great idea is keeping you awake. - Stay Out of Your Head.
Try not to stress out over your inability to fall asleep because stress will only encourage your body to stay away. Focus on the feelings in your body or practice breathing exercises.
Deep Breathing Exercise:
Breathing from your belly rather than your chest can activate the relaxation response and lower your heart rate, blood pressure, and stress levels to help you drift off to sleep.
- Lay down in bed and close your eyes. Place one hand on your chest and the other on your stomach.
- Breathe in through your nose. The hand on your stomach should rise, whereas the hand on your chest should move very little.
- Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, while your other hand should move very little.
- Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale.
Body Scan Exercise:
By focusing your attention on different parts of your body, you can identify where you’re holding any stress or tension, and release it.
- Lie on your back with your legs uncrossed, arms relaxed at your sides, and eyes closed. Focus on breathing for about two minutes until you start to feel relaxed.
- Turn your focus to the toes of your right foot. Notice any tension while continuing to also focus on your breathing. Imagine each deep breath flowing to your toes. Remain focused on this area for 3-5 seconds.
- Move your focus to the sole of your right foot. Tune in to any sensations you feel in that part of your body and imagine each breath flowing from the sole of your foot. Then move your focus to your right ankle and repeat. Move to your calf, knee, thigh, hip, and then repeat the sequence from your left leg. From there, move up your torso, through your lower back and abdomen, your upper back and chest, and your shoulders. Pay close attention to any area of the body that feels tense.
- After completing the body scan, relax, noting how your body feels. You should feel so relaxed you can easily fall asleep now.
Trying to implement all of these strategies can be overwhelming. But remember that it’s not all-or-nothing; you can start with small changes and work your way up toward healthier sleep habits.
-Paulina Le
Health Fitness Specialist
Sources:
- https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html
- http://sleepeducation.org/essentials-in-sleep/healthy-sleep-habits
- https://www.helpguide.org/articles/sleep/getting-better-sleep.html