How Can I Prioritize My Sleep?

We all have been told how important sleep is, yet most of us are walking around slugishly each day clearly not getting enough sleep to function optimally. During the critical hours of sleep, our bodies engage in essential processes that are vital for our overall health. This is the time when our bodies repair muscles, synthesize proteins, and release hormones that are crucial for growth and development. Furthermore, sleep plays a significant role in cognitive functions, as it facilitates the movement of information from short-term memories into long-term storage, allowing us to retain knowledge and experiences. Additionally, sleep is essential for maintaining brain health, as it helps clear waste products from the brain, including toxins that accumulate during waking hours. When we fail to get adequate sleep, we expose ourselves to a higher risk of various health issues, including depression, seizures, high blood pressure, and a range of other medical conditions. The lack of restorative sleep can suppress our immune system, making us more susceptible to illnesses and infections. Moreover, insufficient sleep can disrupt our metabolism, leading to weight gain and other metabolic disorders (Mark Wu, MD, PhD, The Science of Sleep).

While there are numerous underlying conditions, lifestyle choices, and even vitamin deficiencies that can disrupt our sleep cycles, there are several proactive steps that we can all take to improve both the quality and quantity of our sleep. Many individuals report common complaints regarding their sleep patterns, such as difficulty turning their minds off when trying to fall asleep or waking up during the night and struggling to return to snoozing. You may also be among those who believe that you do not require much sleep. While it is true that some individuals may function well on less sleep, the average adult generally needs between 6.5 and 8 hours of sleep per night to maintain optimal health and cognitive performance. The accumulation of just one less hour of sleep per night can have significant effects on our physical and mental well-being. To help you wind down and improve your sleep experience, consider implementing some of the following strategies:

• Meditation or mindfulness: Mindfulness and meditation are some of the many techniques that can evoke the relaxation response (Dr. Herbert Benson), which is a deep physiological shift in the body that is opposite from the stress response. With the goal of increasing relaxation, these practice have been proven to decrease stress and help with sleep. There are numerous free apps and guided practices available online, allowing you to explore different methods and find what works best for you.

• Avoid caffeine after certain times: For most individuals, it is advisable to stop caffeine intake by 2pm to prevent it from interfering with your ability to fall asleep later in the evening (Michael Breus, PhD).

• Journal: It is well documented that writing about your thoughts, worries, or even creating to-do lists before bedtime can significantly aid in improving sleep quality. This practice helps to clear your mind of racing thoughts, allowing for a more peaceful transition into sleep.

• Limit screens: The ideal recommendation is to limit screen time at least 2 hours before bed, although this may not always be feasible in our technology-driven lives. Dr. Michael Breus suggests that if you must use a screen, try to limit phone use and opt for watching television, which often requires less active engagement and thought.

• Consistency: Maintaining a consistent sleep schedule by keeping your bedtimes and wake times similar each day can greatly enhance your sleep quality. This helps regulate your body's internal clock, maing it easier to fall asleep and wake up feeling refreshed.

• Limit alcohol before bed: Ideally, it is best to stop drinking alcohol at least 3 hours before bed. If you do choose to drink, consider having one glass of water after each alcoholic beverage to maintain hydration, as dehydration can negatively impact your sleep quality (Michael Breus, PhD).

• Temperature: While there is some debate over the ideal sleeping temperature (it seems to be a bit individualized), the general consensus is that a comfortable range lies between 60°F and 75°F, which is quite a large range. Aiming for a temperature between 66°F and 70°F is a good place to start, espeically if you have babies and toddlers. If you are not able to easily adjust your thermostat, consider altering the amount and type of clothing you wear to bed, including adding or taking off socks, or try switching the weight of your blankets to find what is the best for you.

• Exercise: While there are endless studies of the benefits of exercise in your day, it is best to complete exercising at least 4 hours before bedtime to allow your body to wind down and relax.

• Sunlight: Keeping the windows covered at night can help block out any potential light that may disrupt your sleep, as well as assist in maintaining a consistent temperature in your room. Additionally, exposure to natural sunlight in the morning can help regulate your sleep/wake cycle. Aim for 10-15 minutes of sunlight first thing in the morning. If this is not possible, try to at least get 15 minutes of sunlight at anytime during the day, as this can still be beneficial.

• Bathe: Many people find that a warm shower or bath 1-2 hours before bedtime can promote relaxation and help them fall asleep more easily. The drop in body temperature after leaving the warm water can signal to your body that it is time to sleep.

• Hydrate: Staying hydrated throughout the day is crucial for overall health and can also impact your sleep. Michael Breus, PhD, suggests sipping on a couple of glasses of water after waking up and delaying your caffeine intake for about 90 minutes after you wake to enhance hydration and support your body's natural rhythms.

  
  

There are so many things you can do to improve your sleep! This list is just a start, offering various strategies that can help you achieve a more restful night. Begin by identifying a few techniques that resonate with you personally, as individual preferences and lifestyles vary widely. Experiment with these methods and observe how they influence your sleep quality over time. Remember, consistency is key; integrating these practices into your nightly routine can lead to significant improvements. Good luck on your journey to better sleep, and make sure to prioritize rest as an essential aspect of your daily life!