Sleep Is Key
Sleep is a keystone to our health. Both mental and physical health rely on this process. Getting a good night’s sleep depends on many factors. Sleeping well requires a whole sleep system. Even what we do in the morning affects how we sleep at night.
Sleep Doesn’t Age Well
As we age, our sleep quality tends to get worse. Some think that poor sleep leads to aging. Hormonal changes can interfere with sleep, especially in women. For instance, the hot flashes that come with menopause disrupt sleep.
Sleeping Enough?
How do you know when you’re not getting enough sleep? If you fall asleep a few minutes after sitting quietly, you might be sleep-deprived. If you are getting enough time asleep but are still always tired, you may have sleep apnea, which is very common. See the Spring 2020 Panacea for more information on sleep apnea.
Consistent Waking
The most important part of a sleep system is to wake up at the same time every day, even on weekends. This sets your daily rhythm. When we get up at the same time, we tend to go to sleep at the same time. It’s never going to be perfect, but it is an ideal to strive for. If you lose track of time in the evening and forget to go to bed, try setting a sleep alarm. You have an alarm to wake up---you may need one to go to bed!
Don’t Get Sleep Debt
For most people, sleeping less than 7 hours will start to build sleep debt. We can force our bodies to survive on less sleep for a few days, but if we cut our sleep short for many days at a time, our bodies won’t make ups for the lost sleep. Sleep should be as regular as possible.
Better in the Dark
We sleep best in the dark. After supper, as the evening progresses, avoid bright light. If you have dimmers, dim the light. Use lamps instead of overhead lights. Warm light bulbs are better. Red light helps us sleep. Blue light wakes us up.
Rise and Shine
Also, we need some sunlight first thing in the morning, even if it’s cloudy. When sunlight hits our eyes and skin, it tapers off the sleep hormones. Glass filters out the type of light we need, so go outside. This early morning light also triggers the wake-up hormones. Early morning light will help you sleep better at night.
Stay Cool
We sleep better in cooler temperatures. To fall asleep, we have to cool off. Keep the heat lower at night, under 20°C. A quick shower or bath before bed can help your body cool off and prepare for sleep.
Plan Eating
Don’t eat too late. Avoid eating 2 to 3 hours before you go to bed. Also, avoid drinking a lot right before bed. This makes nighttime wake-ups inevitable. And especially don’t drink coffee. Coffee or any caffeine makes us feel awake but doesn’t replace sleep. If you have any trouble sleeping, avoid caffeine 8 hours before bed. Caffeine can stay in our system for many hours after we feel its effects. Also, avoid alcohol. Alcohol makes us sleepy, but it interferes with our sleep cycle.
Energy Nap
A nap can help get you through the day, but avoid naps longer than a half hour and don’t nap after early afternoon. An early afternoon nap can energize you for the rest of the day. But napping too long or too late sets up a bad cycle where you are not tired at night.
Sound Relaxation
For some people, it helps to have some sleep sounds or guided relaxation before sleep. There are apps or playlists that can play relaxing sounds before you fall asleep. Some people find ASMR an excellent way to fall asleep. ASMR is most often the sound of someone whispering, but other sounds often accompany it. Search ASMR on YouTube if you are interested in it.
Mental Trip
Another way to fall asleep for the first time at night or after waking is to do a body scan. Bring attention to each part of your body, one at a time, and release any tension. Go from toe to head. You can also go on a mental walk to a familiar place. Bring up a pleasant memory and relive that experience. It can help you relax and gently fall asleep.
You Will Wake
If you do find yourself waking at the same time every night, it is likely a particular phase in your sleep cycle. Avoid looking at the clock when you wake, it can set a pattern. It is normal to wake up once or twice a night. If you are awake for over 25 minutes in bed, get up and do something relaxing like reading. Go back to bed when you feel tired. Don’t lay awake for hours. Teach your brain that when you are in bed, you should be sleeping.
Sleep Supplement
There are supplements that can help you sleep. See our Winter 2022 Panacea for details.
Exercise your Sleep
We need to put some effort into sleeping well. If we want to be healthy, we have to eat better. That takes effort. We have to exercise, that is work. And we need to sleep. Invest in a total sleep system.
