7 Simple Tips for Better Sleep

Sleep is a powerful tool for longevity and overall health. Studies have linked inadequate sleep with a plethora of chronic diseases (weight gain and obesity, high blood pressure, diabetes, cardiovascular disease, mood disorders, dementia, and decreased functioning of the immune system) and higher mortality. From a natural health perspective, sleep is an essential time of system-wide repair for the body. Optimizing sleep is a crucial, yet often overlooked step to improving overall health and well-being.

So, what defines adequate sleep? The goal is to get 7-9 hours of uninterrupted sleep every night and to have consistent sleep and wake times. To learn more about the importance of consistent sleep and wake times, read this article.

Let's discuss 7 easy ways to overcome common roadblocks to poor sleep.

1. Optimize Your Sleep Space

• Darkness- Any type of light, but especially blue light, can reduce melatonin, the hormone that makes us sleepy. An easy test for confirming that your bedroom is sufficiently dark is to straighten your arm completely in front of you and wiggle your fingers. According to sleep medicine physician Nishi Bhopal, if you are able to see your fingers wiggling, the room needs to be darker!

• Noise- Even sounds you may not think would be a disturbance, such as the heat kicking on and off, could be waking you. If you struggle with waking often or are disturbed by sounds, consider playing soft music/sounds from nature or using silicone earplugs.

• Temperature- Body temperature naturally declines during the first portion of sleep, so a cool environment can help you fall asleep by supporting that decline. A temperature of 65-70 degrees is ideal for most people. Too cold can lead to neck/back aches. 

• Cleanliness- Keep your room clean and uncluttered. Wash your sheets at least once per week, as irritation from dust and pet dander can act as sneaky contributors to poor sleep. Piles of clothes on your armchair and stacks of boxes on the floor are both tripping hazards in a dark room and unwelcome reminders of the next day’s to-do list. Keep the room tidy to improve sleep!

   

• Coziness- Is your bed actually comfortable? What about your sheets, your pillow, and your pajamas? Don’t overlook the benefits of simply feeling comfortable. 

• Daytime Habits- The mind is very powerful. If you work from home out of your bedroom or spend hours on weekends watching movies on your bed, your mind can start to associate your bed/bedroom with waking activities rather than sleep. This can contribute to an inability to wind down when it’s actually time for sleep. Reserve the bedroom for sleep activities. Find a different spot in the house for studying, working, paying your bills, and scrolling your phone.

2. Get Morning Sunlight- I know, I know, I’ve been listening to too much Huberman. But seriously, one cannot overstate the benefits of morning light. Aim to spend 10-15 minutes outside (this does not work through a window!) within an hour of waking. Morning sunlight is the most important regulator of our sleep-wake hormones, helping us to feel energized during the day and to fall asleep easily at bedtime.

3. Exercise- Studies have shown that exercise improves total sleep time and sleep quality while reducing time to fall asleep. The goal is 150 minutes per week, or 30 minutes 5 days per week. Avoid moderate or vigorous exercise within an hour of bedtime, as this can negatively impact sleep.

4. Incorporate Grounding- Grounding refers to putting your bare feet on the earth or sitting/sleeping on a grounding mat. Both techniques are powerful for sleep and overall wellness. A study of 50 people found that sleeping on a grounding mat improved a variety of sleep-related outcomes compared to sleeping on a sham (meaning non-grounded) mat, including time to fall asleep, quality of sleep, feeling rested upon awakening, muscle stiffness/pain, and chronic back/joint pain.

5. Limit Nighttime Blue Light and EMFs- Artificial blue light at night can suppress melatonin production and should be avoided as much as possible. Shift your devices to the “warm,” orange light mode, and consider the computer plugin f.lux or the phone apps Twilight or Night Shift for more powerful adjustments to the lighting of your devices. I have found that EMFs can be a significant contributor to poor sleep. Turn your Wi-Fi box off at night and sleep with your phone at least 10 feet from the bed, leaving it on airplane mode if possible.

6. Create A Wind-Down Routine- Slow down after dinner. Dim the lights, quiet your environment (if you’re anything like me, you may need to beg your family members to hush their voices…), and do low-stress activities.

7. Avoid Common Discomforts- Disturbances such as pain, indigestion, excessive fullness or hunger/thirst, and a full bladder are frequent contributors to poor sleep. Eat a dinner meal containing protein, fat, and complex carbohydrates in order to avoid excessive hunger at bedtime or a blood sugar rollercoaster that could wake you up in the middle of the night. Avoid large meals or high volumes of liquids before bed. If you’re dealing with muscle soreness or pain, consider evening stretching, foam rolling, or epsom salt baths.