Do you struggle to fall asleep or stay asleep? For me, a good nights sleep has been difficult and inconsistent for years. I have went to bed feeling stressed and anxious. Repeatedly I have woken up with nightmares, woken with my teeth hurting from clenching throughout the night, or woken up by my kids or dogs for various reasons. I frequently toss and turn and have difficulty falling back to sleep when woken, especially when I know that I need to wake by a certain time. Creating this challenge for myself has been really important to my happiness. If it works for me, it can work for you! Give my tips a try and hopefully you can also experience a good night’s sleep.
BENEFITS:
Adequate sleep supports the following body functions:
- Heart and circulatory system:
People who don’t sleep enough or have consistent sleep interruptions may have a higher risk of heart disease, high blood pressure, obesity, or stroke. - Metabolism: Not getting enough quality sleep may lead to insulin resistance, increased eating, and decreased physical activity, all of which contribute to obesity, which carries its own health risks.
- Immune systems: A particular type of immune cell works harder when you sleep. That’s why those who don’t get enough sleep may get sick more often.
- Cognition: Sleep aids in learning and forming long-term memories. If you don’t sleep well or enough, you’ll likely have problems focusing and thinking clearly. This could also lead to poor memory when you’re older.
–SLEEP WELL TIPS:
1) Screen time increases both dopamine and serotonin, keeping the brain awake and wanting more. Screen time sets off a pleasure/reward cycle that can have a negative impact on your sleep. Research has shown that blue light suppresses the natural production of melatonin and creates fragmented sleep, or sleep interruptions which reduces the ability to fall asleep. Try to end screen time at least 2 hours before bed. If this makes you too anxious, try 15 minute increments at a time. If you absolutely need to use a device, apply a blue light filter. Do not sleep with your phone or even near your phone. Try leaving your phone in a nearby room, and silence it to avoid being woken up by notifications. If it’s near you, you’re more likely to keep looking at it.
2) Dim the lights a couple of hours before bed. Our bodies produce a sleep regulating hormone (melatonin) in response to darkness. So start the wind down process early.
3) Don’t consume sugar or caffeine, past 5 p.m. Your mind will be too energized for sleep. For dinner eat carbohydrates that increase tryptophan, which boosts serotonin which improves sleep. Try to plan dinners to include sweet potatoes, quinoa, or turkey. Turkey and sweet potatoes together are a great combination. Melatonin rich foods include ginger root, asparagus, and tomatoes.
4) No alcohol before bed. This can cause poor quality sleep.
5) Temperature. Get in your comfy clothes around 7 p.m. or 1-2 hours before bed. Encourage light clothing to prevent night sweats, which could result in poor sleep. Research has showed that the ideal temperature for good sleep is 66-68F.
