This culture's focus on productivity and busyness seems to dismiss the value, necessity and benefit of solid, restful sleep.
Sleep is one of the foundations of well-being. Yet, many teenagers, young adults, and adults are sleeping far fewer hours than is recommended.
If you're feeling tired during the day, or are sleeping six or fewer hours a night, you may want to see a physician to make sure you're well medically. Also, consider choosing one of the tips* below to focus on for the next month so that you can potentially increase the quality of your sleep.
1. Stick to a sleep schedule of the same bedtime and wake up time, even on the weekends. This helps to regulate your body's clock and could help you fall asleep and stay asleep for the night.
2. Practice a relaxing bedtime ritual. A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep.
3. If you have trouble sleeping, avoid naps, especially in the afternoon. Power napping may help you get through the day, but if you find that you can't fall asleep at bedtime, eliminating even short catnaps may help.
4. Exercise daily. Vigorous exercise is best, but even light exercise is better than no activity. Exercise at any time of day, but not at the expense of your sleep.
5. Evaluate your room. Design your sleep environment to establish the conditions you need for sleep. Your bedroom should be cool – between 60 and 67 degrees. Your bedroom should also be free from any noise that can disturb your sleep. Finally, your bedroom should be free from any light. Check your room for noises or other distractions. This includes a bed partner's sleep disruptions such as snoring. Consider using blackout curtains, eye shades, ear plugs, "white noise" machines, humidifiers, fans and other devices.
6. Sleep on a comfortable mattress and pillows. Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy – about 9 or 10 years for most good quality mattresses. Have comfortable pillows and make the room attractive and inviting for sleep but also free of allergens that might affect you and objects that might cause you to slip or fall if you have to get up during the night.
7. Use bright light to help manage your circadian rhythms. Avoid bright light in the evening and expose yourself to sunlight in the morning. This will keep your circadian rhythms in check.
8. Avoid alcohol, cigarettes, and heavy meals in the evening. Alcohol, cigarettes and caffeine can disrupt sleep. Eating big or spicy meals can cause discomfort from indigestion that can make it hard to sleep. If you can, avoid eating large meals for two to three hours before bedtime. Try a light snack 45 minutes before bed if you’re still hungry.
9. Wind down. Your body needs time to shift into sleep mode, so spend the last hour before bed doing a calming activity such as reading. For some people, using an electronic device such as a laptop can make it hard to fall asleep, because the particular type of light emanating from the screens of these devices is activating to the brain. If you have trouble sleeping, avoid electronics before bed or in the middle of the night.
10. If you can't sleep, go into another room and do something relaxing until you feel tired. It is best to take work materials, computers and televisions out of the sleeping environment. Use your bed only for sleep and sex to strengthen the association between bed and sleep. If you associate a particular activity or item with anxiety about sleeping, omit it from your bedtime routine.
11. If you’re still having trouble sleeping, don’t hesitate to speak with your doctor or to find a sleep professional. You may also benefit from recording your sleep in a sleep diary to help you better evaluate common patterns or issues you may see with your sleep or sleeping habits.
* Tips provided courtesy of the National Sleep Foundation
I had the pleasure and honor of being on my good friend's radio show, Radical Advice this week. The show is live on Tuesdays from 10:00a-12:00p on www.bff.fm and each episode is archived into the iTunes podcast app. Check out the episode, during which we practiced and talked about mindfulness, listened to some music and answered listeners' questions. Find this episode in the October 2017 archives in Itunes.
Take a moment to breathe in deeply and breathe out fully. Most people don’t pay much attention to this essential component of living. Yet, the breath is perpetually with us, providing information to the brain and the body.
The breath interacts with the autonomic nervous system, which is composed of two parts: the sympathetic nervous system and the parasympathetic nervous system. The sympathetic nervous system activates the body; it is sometimes referred to as the “fight, flight, freeze” system. When the brain registers danger, whether real or perceived, it sends messages to the sympathetic nervous system to prepare for action: increase heart rate, breathe shallower, etc. Alternatively, when someone is relaxed, the parasympathetic nervous system is activated; sometimes called the “rest and digest” system. When the brain registers absence of danger, it sends messages to the body to slow down the heart rate, deepen breathing, etc.
Since the breath is a function we can regulate, there is a simple technique that can be used to engage the parasympathetic nervous system and help the brain and body calm down. This can be especially useful if you’re feeling anxious, overwhelmed or stressed. The instructions are written below. You may want to read through the text before trying it out or practice as your read.