Set Yourself Up for Sleep Success

The quality and quantity of your sleep depend partly on how intentional you are about getting good sleep. That being said, sleep is not meant to be hard work! Sleep is a fundamental pillar of wellness (in addition to physical activity and nutrition). Good sleep habits start from when you wake up. What are your behaviors in terms of your food choices, caffeine and alcohol use, and routine in the evenings? You may need to take account and fill out a sleep log which summarizes your sleep activity over a two-week period. For a sample sleep log, click here.

Are you content with the quantity and quality of sleep you have? How do you feel when you wake up in the morning and how sleepy are you during the day? I would like to review some basic sleep hygiene tips. While these may not necessarily guarantee the most amazing sleep, it's a good place to start. If you continue to have difficulties falling asleep or staying asleep, this may suggest an underlying sleep disorder, and consultation with a sleep specialist or sleep doctor may be needed.

Sleep Basics? Start here:

Create a wind-down ritual/sleep routine. We are all creatures of habit. Set up a routine that your body starts to anticipate at bedtime. These can include 2 to 3 calming activities that move you in the direction of your bedroom. It may start with a warm bath or massage and end with listening to calming music. You have to take the time to see what works for you.

Set the same bedtime and wake time. Try to stick to this as much as possible. Even if you did not have a good night’s sleep, aim to wake at the same time. Try to avoid shifting your bedtime and wake time by more than 2 hours, even on the weekends. People with insomnia may try to stay in bed and “sleep in” after a night of tossing and turning. This is not helpful for your body clock and may set you up for another night of sleeping difficulties.

Exercise helps, but the timing is important. Regular exercise can improve the quality of your sleep and has been shown to decrease the time to sleep onset while increasing total sleep time. Other added benefits are improved mood, improved heart health, and weight loss. The timing is sometimes an issue with work and busy schedules. Exercise can cause increased heart rate, temperature, and arousal level when it's very close to bedtime, and this may prolong the time to sleep onset. Aim for at least 30 minutes of exercise daily but limit vigorous exercise within 2 hours of bedtime. On the flip side, don’t use the time of day as an excuse not to exercise!

Keep it cool. Sleeping in a slightly cool room can lower your core body temperature and help you fall asleep faster. Aim to keep the room temperature between 65 to 70 degrees Fahrenheit.

Reduce blue light exposure: Blue light has a role in our circadian clock and sleep schedule. A light receptor in your eyes responds to light in the blue spectrum and tricks your body into thinking it's still daytime. Limit exposure about 30 to 60 minutes before bed. These include tablets, phones, and TV screens. The use of blue light-blocking devices has helped to reduce this wavelength. Blue light is not the only reason that electronic devices keep us up at night. Listening to the news or browsing social media at night increases your arousal response and can contribute to sleeping difficulties.

Limit triggers. It is hard to go to sleep when you are too excited or upset. Think social media, emails, news, a big interview day ahead! Bedtime is often a time when your mind starts racing about what you were or were not able to achieve that day. You may be tempted to mentally start planning the next day (who picks up the kids? What do I write in that email to my boss?). These practices create an arousal response that is not beneficial to sleep. Limit any electronic device use at bedtime. Get into the habit of writing down any intrusive thoughts. You can also write down to-do items for the next day. I suggest using a pen and notepad rather than your phone. When those thoughts start to come again, remind yourself that they will be addressed tomorrow. A few minutes of mindfulness and meditation practices will also make a huge difference.

Use your bed only for sleep and intimacy. We often develop certain associations with our beds. If your bed becomes your office, dining room, library, or study hall, or a place to worry, it becomes more difficult to associate it with sleep. You should try to do all these activities outside of your bed and only use it for sex and sleep! Even if you have a one-bedroom apartment, you can be creative with the space and have a small table and chair. Some people enjoy light reading before bed as part of their routine. This is okay as long as you use a dim bedside lamp.

Don’t get caffeinated before bedtime. Everyone metabolizes differently, but caffeine may stay in your system for at least 6 to 8 hours. Caffeine is not only present in coffee but in so many other drinks like soda, energy drinks, and iced tea. This can lead to further sleep disruption, and limiting caffeine intake to the mornings may be a better idea. Ditch the iced tea at dinnertime and replace it with water!

Avoid alcohol at bedtime: While alcohol may help you fall asleep faster, it tends to cause fragmented sleep and also decreases REM sleep (which you need for better memory consolidation and mood regulation). You may wake up feeling more exhausted and grumpy afterward. Alcohol can worsen conditions like sleep apnea. Think twice about having drinks at bedtime!

Avoid heavy meals. A full stomach can set off reflux when you lay down after large meals. You want your body to focus on rest rather than actively working to digest your food. A late-night snack may be acceptable if you are hungry, but avoid snacks with high sugary content. Limit that steak or large sandwich about 2 to 3 hours before bed.

Finally, don’t be too hard on yourself. Work on your mindset. No matter how hard you think it is to fall asleep, always say to yourself, “sleep will come.”

I hope that as you take these tips and practice them, it sets you up for sleep success that helps you radiate brilliance everywhere you go!

By incorporating these tips, you can create an environment conducive to sound sleep and improve your overall well-being. Remember, if you continue to struggle with sleep despite these efforts, it might be time to consult with a sleep medicine specialist or visit a sleep clinic for further evaluation.

Interested in additional sleep support? Learn more about Sleep Coaching and our Private Practice The Restful Sleep Place.