How to Get Better Sleep
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Sleep may be a natural process, but nearly one quarter to almost half (44%) of adults get less than the recommended seven hours of sleep per night.
As I discussed last week, a good night’s sleep is important for our learning, memory, overall health, and immune function. If you missed it, read more here.
Unfortunately, many of us don’t get a good sleep on a regular basis. Research indicates that a chronic lack of sleep, or getting poor quality sleep increases our risk for developing hypertension, cardiovascular disease, depression, diabetes, and even obesity.
So this week, I’d like to give you some tips on how to improve the quality of your sleep.
How modern life affects our sleep
In part, modern life makes it more difficult to get adequate rest.
Chronic stress, pressures from work and home life, endless responsibilities, the never-ending (and ever-growing) to-do list, and being constantly on-the-go can all contribute to trouble sleeping.
I’m sure many of you can relate to lying in bed trying to sleep while the constant brain chatter prevents you from doing so. The hamster wheel keeps spinning despite your best efforts to fall sleep.
What’s worse is that we are doing this to ourselves.
The human body moderates the sleep cycle using circadian rhythms, which in large part, rely on the day/night pattern of the sun. Since the beginning of time, the sun has been sending out waves that create radiation or electric and magnetic fields (EMFs).
Electricity, along with these EMFs, change the timing of the body’s exposure to bright light. It just so turns out that our handheld devices, computers, Wi-Fi routers, microwave ovens, and other appliances also emit a stream of invisible energy waves just like the sun does naturally.
So now, when people rely on handheld devices all day (and night) long that send-out sleep-suppressing light, adequate sleep can be difficult to come by.
Though this is not the only reason why we can have difficulty sleeping, it certainly plays a part.
The good news? There are many ways you can improve both the quality and the duration of your sleep cycle.
How to get a good night’s sleep
Go Outside
Your eye contains ganglion cells, which are special photoreceptors that absorb blue spectrum light like that of the sun after it's traveled through the Earth's atmosphere. When the light is absorbed, the ganglion cells in your eye send direct signals to the circadian region of the brain. This does two things. It causes the brain to create serotonin and it suppresses melatonin - our primary sleep hormone.
In fact, serotonin and melatonin are polar opposites that perform opposite jobs. They can literally be thought of as “day and night” in terms of hormones, yet they must work in harmony to keep the body balanced.
Serotonin is produced, in part, when our skin comes in contact with the sun’s rays. It helps stabilize our mood, increase feelings of well-being, and helps us become happier.
“A lack of sunlight during winter moths is notorious for contributing to Seasonal Affective Disorder (SAD). Many people feel down or depressed during winter when the number of hours of direct sunlight is reduced and their body does not produce as much serotonin. ”
Melatonin, on the other hand, is produced by the pineal gland of the brain when we are exposed to a dark environment - as when the sun goes down. Melatonin helps the body wind down at night, putting us in a lethargic state to prepare our bodies for sleep.
In today’s modern world, however, we rarely let our eyes adjust to the natural light-dark cycle of the sun, as we walk around our homes with the lights turned on, staring at our computer screens or televisions all evening.
Additionally, older people whose eyesight begins to fade may experience sleep problems because their eyes cannot absorb enough blue spectrum light. A morning or afternoon walk outside when the eyes can absorb the most light can help set the stage for a stronger sleep cycle.
Hitting the sheets as the sun is setting and waking as the sun rises is the absolute best way to get a healthy sleep. Since this is almost impossible in our modern technologically-driven world, the least we can do is add blue-light blockers or filters to electronic devices to limit the amount of blue light our eyes absorb after dark. Even better would be to put down the phone or turn off the computer at least 30-60 minutes before you plan on turning in.
Exercise
Exercise improves every aspect of your health. When it comes to sleep, it wears out your body so you're more tired. But, more importantly, the release of endorphins acts as a natural mood booster.
Stress and anxiety are common sleep disruptors, and regular exercise can counteract their effects.
Eat at Regular Intervals
Meal timing, like light exposure, also influences the timing of your sleep cycle. Eating meals at roughly the same times each day and at regular intervals acts as signposts that help your brain recognize when it's time to sleep.
Get Comfortable
Your sleep environment definitely affects the success of your nightly rest.
Your bed should be comfortable with a mattress that conforms to and keeps your spine aligned based on your preferred sleep position.
Keep natural light out with blackout curtains, drapes, or blinds.
Turn the temperature down to help your body maintain the lower body temperature necessary for sleep.
Make a Routine
Your body needs to wind down after a busy, hectic day.
A bedtime routine that starts anywhere from 10 to 30 minutes before your bedtime can help your body release tension and stress in preparation for sleep. It can be as simple as changing into pyjamas and brushing your teeth. Or, it may be more complex involving a hot bath and five minutes of meditation or a few yoga poses.
The key is to find activities that help you reach a calm, relaxed state, so you're fully prepared for sleep.
Establish a Bedtime
Of all of our suggestions, establishing a regular bedtime is probably the most important.
Your brain will recognize a predictable pattern of behaviour, like a set bedtime, and adjust to accommodate it. A bedtime not only assures that you’ll get at least seven hours of sleep, but it also trains your body how to respond to your sleep hormones appropriately.
Conclusion
For the sake of your mental and physical health, you need sleep.
Build habits into your life like a daily walk, regular bedtime, and healthy meals that support the rest you need. It may take time for new habits to take hold, but they’re essential to a healthy body and an active lifestyle.
As always, I welcome your thoughts and value your feedback. Let me know what you think by dropping me a line or commenting below.
If you haven’t already done so, please sign up to receive my newsletters for more information about brain health, neuronutrition, lifestyle tips, and nutritional advice. Of course, if I can help you or a loved one quiet the night-time chatter and get a better sleep, make an appointment to see me today!
NOTE: Today’s blog was written in collaboration with Heather Viera. She is a lifestyle expert and researcher for FamilyLivingToday.com and is dedicated to achieving a balanced lifestyle, even with two small children and a full-time career. In the little free time she has, she enjoys hiking with her partner and taking her dog to the beach.
