Practical Tips for Better Sleep
PART 2
"Sleep is the golden chain that ties health and our bodies together." - Thomas Dekker
Are you tossing and turning, desperately wishing for a good night's sleep?
Do you wake up feeling groggy and tired, no matter how early your head hits the pillow?
If you're nodding your head yes to any (or both) of these questions, rest assured (see what I did there) YOU ARE NOT ALONE.
As women, we're more likely to struggle with sleep than our male counterparts. Studies show that women are twice as likely to experience insomnia and report poorer sleep quality compared to men (Zhang & Wing, 2006). Fluctuating hormone levels throughout our menstrual cycle, pregnancy, and menopause can significantly impact our sleep patterns,leaving us feeling exhausted and irritable (Dorsey & DeLuca, 2020).But, it doesn't have to be this way.
As a fellow mom navigating the sleep-deprived trenches of parenthood, I know firsthand how precious sleep can be. And while there's no magic wand to guarantee perfect slumber every night (if only!)There are definitely some powerful tools and strategies we can add to our toolbox.
We learned in part 1 of this series on sleep, that evolutionarily, sleep is non-negotiable
In this article, I'm sharing my tried-and-true sleep tips, from optimizing your sleep environment to creating a relaxing bedtime routine that'll have you drifting off in no time.
Whether you're a new mom adjusting to life with a newborn, or simply seeking ways to improve your sleep quality, these practical and research-backed tips will help you reclaim your rest and wake up feeling refreshed and ready to take on the day.
Sleep Optimization: It’s Not Just About Hours in Bed
Understanding the nuances of sleep is crucial to optimizing it. The first concept to grasp is the difference between sleep duration and time in bed.
Simply put, sleep duration is the actual hours you spend asleep, while time in bed encompasses all the time you spend in it, whether you're asleep or awake.
Why should this distinction matter to you? It's directly linked to your sleep efficiency, a key measure of the productivity of your sleep. This metric reflects how quickly you fall asleep and how long you stay asleep. A high sleep efficiency practically means less time spent tossing and turning and more time resting.
Naturally, tracking your sleep becomes vital. Tools like the Oura ring (which has been a game-changer for me), can provide accurate data on your total sleep time and sleep efficiency.
If you're finding yourself constantly exhausted, it's important to first determine if the root cause is poor sleep quality (low efficiency) or insufficient time spent in bed. Once identified, you can then tweak your routine to address the issue.
Pillar 1: Sync your Sleep-Wake Cycle
The Power of Routine:
You know how you feel better after a few nights of regular sleep? This is because your body thrives on routine. Consistent sleep schedules synchronize your internal clock, also known as your circadian rhythm. This natural rhythm influences your sleep-wake cycle, hormone regulation, and overall energy levels.
When you wake up and go to bed at the same time each day – yes, even on weekends! – you're giving your body the consistency it craves.
On the flip side, irregular sleep patterns, like those caused by social jet lag (the mismatch between weekday and weekend sleep schedules) or revenge bedtime, the habit of delaying sleep to reclaim personal time, can disrupt your circadian rhythm, undermining these benefits and potentially leading to negative health outcomes.
Create a Bedtime Ritual:
A consistent bedtime routine isn't just for kids – it's a powerful tool for adults too. Think of it as your personalized wind-down ritual, signaling to your body and mind that it's time to transition into sleep mode.
Research shows that engaging in relaxing activities before bed can significantly improve sleep quality and reduce the time it takes to fall asleep. This is partly due to the impact these activities have on cortisol, a stress hormone.
Ideally, your cortisol levels should be at their lowest before sleep, allowing your body to enter a state of deep rest. A calming bedtime routine helps facilitate this natural decline in cortisol, paving the way for a more peaceful sleep.
One effective way to establish a routine is through habit stacking, where you link a new habit (like a skincare routine) to an existing one (like brushing your teeth). By doing this, you're essentially creating a chain of relaxing activities that naturally lead to sleep.
Nap Smarter, Not Longer
The 20-Minute Rule: Tossing and Turning? Don’t Stay in Bed
If you can't sleep after 20 minutes, get out of bed and do a quiet, non-stimulating activity.
This counterintuitive approach is called stimulus control, a key component of cognitive behavioral therapy for insomnia (CBT-I). The concept is straightforward: your bed should be a place for sleep, not wakefulness. Dr. Matthew Walker, a renowned sleep expert, uses a fitting analogy: you wouldn’t sit at the dinner table waiting to get hungry, would you? Similarly, if you lie awake for more than 20 minutes, your brain starts associating your bed with wakefulness, making it even harder to fall asleep.
By getting out of bed, you break this negative association.
Pillar 2: Master Your Sleep With Light
The Science of your Natural Sleep Regulator:
Melatonin, a hormone secreted by your brain plays a key role in regulating your sleep-wake cycle: Its production is triggered by darkness and suppressed by light.
Daylight Exposure: The Morning Ritual
Morning Sunlight: Try getting direct sunlight within the first 20-30 minutes of waking up. For the 5AM clubber who wakes up before sunrise, red light therapy is a good alternative. (He & Ru, 2023)
Natural Light Throughout the Day: Keep your body's clock in sync by getting as much natural light as you can throughout the day: Sit near a window, take a walk outside during your breaks, or consider a light therapy box if your work environment doesn’t have windows (i.e. night shifters, ORs, etc).
Nighttime Hacks: The Wind Down
Dim the Lights: As evening approaches, start dimming the lights in your home- This triggers melatonin production, preparing you for sleep.
Ditch the Electronics: The blue light emitted by phones, tablets, and computers can significantly suppress melatonin production, disrupting your sleep. Aim to unplug at least an hour before bed.
Pillar 3: Move More to Sleep Better
Countless studies have shown the profound link between exercise and sleep (Alnawwar & Alraddadi, 2023). Here’s how:
Syncs Your Body Clock: Exercise helps align your circadian rhythm with the natural day-night cycle.
The Ultimate De-Stressor: Physical activity triggers the release of endorphins, those feel-good chemicals that combat stress and anxiety, common sleep disruptors.
Deep Sleep Booster: Exercise has been shown to increase the amount of deep sleep you get – the most restorative stage of sleep essential for cell renewal and repair (see Part 1 for more information on the different stages of sleep).
*Interesting Fact: A 2015 study published in Mental Health and Physical Activity found that regular exercise can be as effective as medication in improving sleep quality and duration for individuals with chronic insomnia.
Pillar 4: Nourish Your Sleep
As you can imagine, your diet directly impacts your sleep quality. Research reveals a strong link between your food choices and how well you sleep (Sejbuk, 2023). By eating a balanced plate, rich in essential nutrients, and avoiding certain foods before bedtime, you can set the stage for a restful night.
Best Practices for Bedtime Eating:
Eat Early: Finish your last meal 2-3 hours before bed to allow for digestion.
Limit Liquids: Reduce fluid intake in the evening to minimize nighttime bathroom trips.
Pillar 5: Your Bedroom Transformation for Better Sleep
Wake up refreshed and ready for your day by making your bedroom set up for a good night's sleep.
Ideal Sleep Temperature
A cool room temperature (65-68°F or 18-20°C) is ideal for sleep. Your body naturally cools down as you prepare for sleep, and a cooler environment supports this process. A warm room can disrupt this, making it harder to fall and stay asleep.
Darkness and Light
Light can suppress melatonin production, essential for sleep. Creating a dark sleep environment signals your body that it's time to rest.
Blackout Curtains: Block out unwanted light from street lamps or early morning sun.
Turn Off Electronics: Keep phones, tablets, and even glowing clocks out of sight and turned off.
Journaling for Better Sleep
We spend most of the day receiving information- from emails to meeting notifications to permission slips for our kiddos- the only time we get to reflect is when our head hits the pillow.
Reflecting over every decision, interaction can be activating, triggering a cortisol response and making it harder to sleep.
Journaling before bed can help relax and reduce stress, allowing you to process emotions and "brain dump" worries that might keep you up (Scullin & Krueger, 2017)
Gratitude Journaling: Focusing on gratitude before bed can improve sleep quality and reduce stress.
Cognitive Processing: Writing down thoughts helps organize them, letting you mentally prepare for sleep.
By optimizing your sleep environment and incorporating relaxing practices like journaling, you can create a sanctuary that supports deep, restful sleep and enhances your overall well-being.
Sweet Dreams
From restless nights to restful ones, you are truly transforming your health. By understanding and implementing effective sleep strategies, you can sync your sleep-wake cycle, create a calming bedtime routine, and optimize your sleep environment.
So many of my clients have experienced how sleep impacts their mood, work performance, and workouts. Tired of feeling tired, together, we created personalized sleep strategies that made a huge difference.
Your Turn: Empower yourself to make one small change in your sleep hygiene today. Whether it's adjusting your morning routine or creating a relaxing bedtime ritual, small tweaks can make a big difference. A restful night truly begins in the morning.
Here is a cheat sheet with easy tips to help you fall asleep quickly. Download it now to start your journey toward better sleep.
Create your new health standard today. Sleep well, live well!
References:
Zhang, B., & Wing, Y. K. (2006). Sex differences in insomnia: A meta-analysis. Sleep, 29(1), 85-93.
Dorsey, A., de Lecea, L., & Jennings, K. J. (2021). Mechanisms regulating women's sleep. Frontiers in Neuroscience, 15, 626935. [invalid URL removed]
Alnawwar, M. A., Alraddadi, M. I., Algethmi, R. A., Salem, G. A., Salem, M. A., & Alharbi, A. A. (2023). The effect of physical activity on sleep quality and sleep disorder: A systematic review. Journal of Sleep Research, 32(2), e13724. [invalid URL removed]
He, M., Ru, T., Li, S., Li, Y., & Zhou, G. (2022). Shine light on sleep: Morning bright light improves nocturnal sleep and next morning alertness among college students. Chronobiology International, 39(11), 1515-1524. [invalid URL removed]
Sejbuk, M., Mirończuk-Chodakowska, I., & Witkowska, A. M. (2022). Sleep quality: A narrative review on nutrition, stimulants, and physical activity as important factors. Nutrients, 14(9), 1912. [invalid URL removed]
Scullin, M. K., Krueger, M. L., Ballard, H. K., Pruett, N., & Bliwise, D. L. (2018). The effects of bedtime writing on difficulty falling asleep: A polysomnographic study comparing to-do lists and completed activity lists. Journal of Experimental Psychology: General, 147(1), 79-97.