Quality sleep! Oh, how I have been missing you lately! I have not been sleeping nearly enough the last couple of months and I am really feeling it. This week, I want to focus on getting back on track.
Good sleep is crucial for weight loss, general health and a strong immune system. I’ve also noticed that both quality and quantity sleep, help me feel better, have more energy and stay on track with my dietary choices. I crave sugar like a mad woman, when I haven’t slept enough, even if I haven’t indulged in it for a long time. Next time you have a craving, stop and observe how much you slept the night before, is there a connection for you too?
A while ago, I read the book, Lights Out and it mentioned that, 80 years ago we were sleeping 3,395 hours in a year, now we are sleeping 2,555 hours. This translates to 25% less, or 840 hours less, or approximately 100 nights less sleep per a year! Crazy, right? Now more than ever, Americans spend more time working, and less time devoted to leisure activities.
I often feel guilty when I am having a lazy Sunday. There are always so many things I could be getting done. I am trying to work on this by coming to terms with the fact that it is actually healthy for us to have a lazy day, snuggled up on the couch, reading a book or spending time with family. To be able to maintain our health, and keep up with our busy lives, it is essential that we get high quality sleep. Below are some tips that I have followed diligently in the past that have really worked well for me.
image via weheartit
9 Steps to Better Sleep
Sleep closer to 9 hours.
- Yep, that’s right, 8 is not the magic number. Studies conducted by the National Institute of Health, show that 9.5 hours of sleep is healthy, 7 months out of the year. Those would be the winter months, when the sun is out less (Lights Out).
Make your bedroom your oasis.
- This will help your mind & body, associate this room as a sanctuary for sleeping.
- There should be only 2 things we do in here, and they both begin with the letter S. Watching TV or working on our computers are definitely not on the list.
Make your bedroom dark. Really really dark.
- If your room gets a lot of light, consider purchasing some black-out curtains.
- Remove all electronics and blinking lights from the bedroom – especially the TV. Some research indicates that falling asleep to the TV actually hinders the body’s ability to release melatonin (Revive by Dr. Frank Lipman). All that light confuses our poor brains, and they aren’t sure if it is day or night. The release of melatonin is crucial, as this is what makes us sleepy. Our ancestors slept when it was dark, and woke up when it was light. Unfortunately, most of us don’t have that luxury, so we have to create something as similar as possible that works with our modern day lives.
image via weheartit
Wind down.
- Create a relaxing bedtime routine by turning the TV, laptop and all other electronics off at least half an hour before bedtime and dim the lights – one to two hours before bed would be even better.
- Take this time to just relax – meditate, do some yoga poses, or listen to some relaxing music at a low volume.
If the above is too much of a transition, then swap out the TV for a book.
- Although, it keeps our minds going, we lose the glare of the bright lights. Read something relaxing and positive. When I was addicted to the Hunger Games, this was not helping my sleep schedule. I was actually staying up until all hours of the night. Now, I opt for books on buddhism or something similar before bed. I am not religious, but I find these books helpful in relaxing and feeling positive before bed.
And if you really can’t put the computer down, get some blue blocking glasses.
- I swear by these! Night time exposure to blue light impacts our body’s ability to secrete melatonin. I use and love the blue light blockers from RA Optics. They also allow me to start feeling sleepy, while I am working, so actually encouraging me to shut the computer off and get to bed a little earlier.
- Some people like the f.lux software that changes the computers color temperature, but I prefer the glasses because they also block other lights in the house that you may be exposed to.
Cool-down.
- Some studies have found that the optimal temperature for sleep is between 60 to 68 degrees. According to Dr. Frank Lipman, lower temperatures promote the production and release of sleep hormones.
Ditch the afternoon Americano.
- The common recommendation I’ve seen is to avoid any caffeine after 12, so there is enough time for it to be out of our systems by the time we go to bed. I personally try to stay away from caffeine after 10AM. If you are really having trouble sleeping, ditch the caffeine all together!
Reconsider that nightcap.
- Although, a glass of wine with dinner is just oh so relaxing. Alcohol can also be very disruptive to our sleep cycle. While alcohol does help us fall into a light sleep, it also robs us of the deeper, more restorative stages of sleep. Instead, it keeps us in the stages of sleep, from which we can be awakened easily.
Do you get quality sleep or is it something that you are working on too?
I have been stretching nightly before bed for the past 9 months, and it really does help relax me! Thank you for the other great tips.
Cat – stretching is such a good idea! I want to start doing that too. I have been just reading and trying to have a period of time where I am just relzaxing/meditating.
I think F.lux is a brilliant computer program, it really helps with the blue light issue and it’s free. http://stereopsis.com/flux/ Magnesium is critical. I find a walk of 30-40 minutes at about 5pm can cement in a good solid night of ZZZZZZZZZs
Thank you for the additional tips, Diane! Those are great!
f.lux is awesome — a definite must-have for anyone on the computer at night. I used to stay up until 2 or 3am on the computer; with f.lux I usually get tired and go to bed no later than 11.
Sleep has always been a serious issue for me. My mother even claims that it it has been this way since I was a kid. I do almost everything on this list already, and lately we’ve even begun to completely turn off our wireless router at night. I think my biggest problem is that I just don’t function well waking so dang early. My best sleep is from about midnight or so until 8-9 am. Unfortunately, we have to be asleep around 9 pm and wake at 5 am. So I struggle to fall asleep, wake in the night restless, wake in the morning tired. I don’t think any of the sleeping tips will “work” until I can get on a schedule that is more realistic for my body.
That is interesting, Mary Beth! I sleep from 9-5 too, due to my work schedule. But, I have always loved going to bed early and waking up early. Hopefully, you can adapt a better schedule for your body soon!
I’m working hard at the whole sleep thing. I have a seizure disorder and am sleep sensitive (and have been since I was little) and I also have thyroid disease. One thing I know that helps me out has been cutting out alcohol before bed, I eat my last meal at least 2 hours before bed and I also take my medications 1-2 hours before I go to sleep. That way my body isn’t sitting there trying to digest anything while winding down. As you mentioned in your tips, I have ALWAYS needed closer to 9 hours. When I was finally diagnosed with my thyroid disease though I was sleeping 10-12. It’s nice to be back on schedule though with my 9 hour nights thanks to my medication. Changing over to a Paleo diet helped me as well since I got off the inflammation wagon by ditching grains and sugar. 🙂 These are some really great tips and I hope they help other people out! I love your blog!
Hi Jessica! Thanks so much for reading my blog!
I completely agree with you on the alcohol. Even after a drink or two. my sleep quality is impacted.
I also had a low performing thyroid and I had never made the connection with that and my sleep. In college, I needed to sleep 10+ hours to feel good and this was before I was diagnosed. Now that I have my thyroid under control. I also do well with about 9 hours.
Oh, no! I was just getting on the fragile verge of mastering 8 hours of sleep … but now I must try for 9? Sometimes trying to live a healthful lifestyle seems just as stressful as just going ahead and living a sub-par lifestyle! The thing is, though, if I can carve out yet another hour on Mon-Fri, I can certainly sleep for 9 hours! On the weekends, when I am free to sleep as long as I want, I definitely go 10 hours … but feel guilty about it, unfortunately 🙁 I see you mentioned struggling with guilt, too, Arsy!
I hear you, Pam! Sometimes I think ignorance is bliss. I think it is important to just do the best we can! I also don’t have time to sleep 9 hours, I am barely getting 8! Good news is that the 9.5 hours is referring to the winter months, and now that it is summer and there is more daylight, we can get away with a little less sleep.
The most important thing is listening to your body and going with how you feel! If you are feeling good on 8 hours of sleep, no need to make changes!
Yes! A study that actually confirms that I’m not weird for needing 9.5 hours of sleep. With only 8 hours I always wake up tired.
Me too, Heidi! I am only sleeping 8 hours right now, but I feel like a zombie! I feel my best with 9-10 hours!
Thanks so much for this great post. I needed to be reminded of some of the things I could be doing to sleep better. I’m going to reference this post on my blog. Love it!
Awesome! I checked out your blog! It’s great!
Haha, I think that it’s kinda funny that I read this article at night with my blue blocking glasses on! There are actually some people (like myself) who are hypersensitive to blue light and as a result end up with altered circadian rhythms and a disorder called delayed sleep phase syndrome. Blocking blue light is vital for extreme “night owls” to get to sleep at a more reasonable hour. Another thing that really helps is magnesium.
That is so interesting. I have never heard of that disorde. And good call on the magnesium!
I don’t think the numbers add up but then again my math is not so great sometimes haha! In your blog:
A while ago, I read the book, Lights Out and it mentioned that, 80 years ago we were sleeping 3,395 hours in our lifetime, now we are sleeping 2,555 hours. This translates to 25% less, or 840 hours less, or approximately 100 nights less of sleep per lifetime. Crazy, right? Now, more than ever Americans spend more time working, and less time devoted to leisure activities.
– See more at: https://www.upandalive.com/vitamin-zzzzzz/#sthash.wDnAnHEd.dpuf
If we sleep, let’s just say 8 hours per night, in one calendar year we are sleeping 2920 hours per year…So, please help me with this one. This doesn’t seem quite right to me…Thanks!
I meant a year, not a lifetime! Thanks for catching that, Elizabeth! I will update it right now! This is how you do math when you are sleep deprived! 🙂
Arsy, thanks for sharing helpful tips and great recipes!
You said in your post that you are not religious, but you like to read religious books sometimes as they are pleasant. I wonder if you’d consider reading this book:
http://www.amazon.com/The-Case-Christ-Journalists-Investigation/dp/0310209307 -or here- http://topdocumentaryfilms.com/the-case-for-christ/ ?
Many people who’ve assumed that Jesus isn’t for them, just haven’t actually met him yet. The reason I thought you might want to look into it is that I’ve found that nothing else in this world seems to deliver complete satisfaction. There is always the need for just a little more to fill that hole. We as humans are consumed by thoughts like, “When this happens..” or “Just as soon as….” of “If only…” The peace of knowing who God is completely fills that hole. He made us. He knows how we work. He can fill us up. Blessings to you and your beautiful family!
Thank you for the suggestion, Ashley!
So… this really only touches on how to fall asleep, not how to stay asleep. I am up every night at least for a while, between the hours of 1 and 4am. no matter what. None of these tips would help with that, unfortunately. I have no problems falling to sleep, and am trying to get to sleep by 9:30 every night, which is normally do-able. But staying asleep? Nope.
That’s really tough, Rebecca! Have you had your adrenal hormones tested?
How about Melatonin to help with sleep? I’ve used it a few times and it seems as though I wake less through the night and feel more rested the following day. I’ve read about Magnesium supplements but haven’t tried it yet.
I have used both. Melatonin has worked great for me in the past, but some people swear by magnesium.