In today’s culture, being sleep-deprived is often worn like a badge of honor. We glorify productivity, forgetting the importance of rest. But rest isn’t wasted time - it’s one of the most important things you can do for your body, your mind, and your overall wellness.
Every system in the body relies on sleep to function at its best, including the nervous, hormonal, immune, digestive, and muscular systems. If we truly care about our health, sleep deserves to be at the top of the priority list. When we honor sleep, we support the systems that help us thrive.
It isn’t a luxury; it’s a biological necessity. We need to stop treating rest like a reward for productivity - instead of a prerequisite for it. Make a plan to get enough quality sleep, just like you might meal plan or schedule time to go to the gym.
Let’s look at some things to consider when prioritizing your sleep.
Remember
No amount of sleep hygiene will help if you don’t allow enough time for sleep! Research has shown that the average person needs seven to nine hours of sleep each night. This varies from person to person. Here is a way to figure out how much time is best for you.
Sleep researchers have noted that decreasing sleep time impacts reaction time and other mental functions. You can use “reaction time” to determine if the number of hours you sleep is ideal for your body.
Here’s how...
- Write down when you typically go to sleep and wake up.
- Do a little experiment for 3 days. Each morning at the same time after waking up, take the reaction time test from the following website https://www.humanbenchmark.com/tests/reactiontime
- Make a note of your score each day.
- On day 4, try moving your bedtime up by 30 minutes. Continue with that amount of sleep for 3 days, checking your reaction time each morning.
- Notice if your score is significantly different with more sleep. Pay attention to how you feel throughout the day. How is your energy level? Is your mental functioning better?
- After a few days, try moving your bedtime up another 30 minutes. Pay attention to your reaction times and how you feel.
- Repeat the steps in this experiment again until you find a bedtime that seems ideal for you based on your reaction times and how you feel.
- Ideally, you will wake up ready for the day without an alarm clock.
Exposure to Light
Research has shown that getting bright light in the morning is the most important habit in getting a good night’s sleep. The morning light helps reset your circadian rhythm, setting you up for a good night’s sleep. If you are in an area where natural morning light is scarce, try using a light machine in place of the sunshine. It won’t give you all the health benefits, but it is a good alternative when necessary.
Other factors involving light include minimizing screen use for three hours before bedtime. If you are going to be on a screen, blue light glasses and programs like F.lux can help reduce the blue light you are exposed to. Dimming the lights for a while before you go to bed can also be a good signal to your body. Once you are ready to get in bed, cover all artificial lights and limit the natural light from outside with room-darkening curtains. An eye mask can be a useful tool to keep things as dark as possible.
Movement
Moving your body throughout the day is another important aspect of getting adequate sleep. In addition to exercise, it is important not to be sedentary throughout the day. Being active during the day does not need to take a lot of extra time. Just take the stairs, use a standing desk, stretch for five minutes, park on the far side of the parking lot, etc.
Evening Eating
It’s important to pay attention to how you feel after having a heavy dinner or a snack before bed. While generally, it is beneficial to go to bed neither overly full nor hungry, your body is unique. Some people will sleep better with a lighter dinner, while some may find that a bedtime snack helps. Most people sleep better if their diet isn’t too low-carb or low-fat.
Dr. Kristen Allott recommends keeping a “lizard brain treat” by your bed at night, one that includes fat and a small carbohydrate. According to Allott, “A Lizard Brain Treat is a snack of sugar (a quick fuel) and protein (a longer-lasting fuel). You want the quick fuel to get to your brain almost immediately, which will start to reduce the adrenaline… Following this with protein extends the amount of time you’re in your responsive cortex brain, before needing to re-fuel.”
For ideas of what a lizard snack looks like, check out her website.
Caffeine and Alcohol Consumption
Having caffeine or alcohol can have a profound effect on sleep. Both of these interfere with your circadian rhythm. Limiting your coffee or soda, especially later in the day, will help you sleep better at night.
Stress
When we look at our stress levels, it makes sense that we would have trouble sleeping. Most of us run around all day without much of a break - or even time to breathe deeply. Learning some stress management techniques will help you handle stress and set you up for a good night’s sleep. Try deep breathing, meditation, yoga, or even getting together with friends to see if it helps you handle stress more effectively. If you are experiencing stress, check out the blog post "Dealing With Stress" for some ideas.
Room
Most people think about the atmosphere in their bedroom when they think of sleep hygiene, which is why I waited to talk about it until the end. We can not skip the other pieces and expect to sleep well. That said, the environment does play an important role in sleep quality.
- Get a comfortable bed
- Only use your bedroom for sleep and sex.
- Control the temperature (often a cool temperature is best).
- Keep the noise level minimal (unless it is a noise machine or fan that you enjoy sleeping by).
What can you do today to increase the quality of your sleep? Do you need to work on getting light in the morning or darkness at night? Do you need to work on your evening eating habits or keep a “lizard treat” by your bed? Let me know what you try and how it works for you!
Dr. Jamie
* Photo Credit: Becci Hethcoat Photography