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Woman sleeping on white background
Woman sleeping in bed. Woman sleeping isolated on white background.
Even the most challenging situations and circumstances feel easier to manage when one is rested. It’s especially important in the challenging environment the world is in today. Strong immunity relies on good sleep.
Sleep deprivation is proven to be an underlying issue in everything from anxiety and depression to diabetes and heart disease. But the good news is, risk significantly lessens when good sleep is the norm.
Sleep is a highly active process. It’s the main time of restoration for the body, and a good night’s sleep is the most effective way to repair and restore. The brain can be trained to sleep better just like any other skill.
Set up a sleep environment and establish a relaxing bedtime routine. Take a warm bath, read a book (preferably one on a reader with no backlight or an actual paper book), listen to soothing music, or meditate.
Make sure the bed is comfortable and the room is cool. Experts recommend a surprisingly cool room temperature of between 60 and 67 degrees. Snuggle up under a down comforter like it’s winter all year long.
Don’t watch TV or work in the bedroom. The idea is for the brain to think of the bedroom as only for sleep.
Lighting is key. Humans all have a natural circadian rhythm that follows the sun. Smart phones, laptops, TVs, and even bright lights from outside can all disrupt the circadian rhythm and suppress melatonin, telling the brain that it’s daytime. Melatonin is the body’s natural sleep aid, so to get serious about establishing a healthy sleep routine — no screens an hour before bedtime and keep the room dark.
Start prepping for great sleep during the day. Get as much exposure to natural light as possible. In this day and age of working inside, try to use any breaks or lunches to get some sunshine. Sit outside for several minutes and just soak it in. This will also help regulate circadian rhythm.
Limit coffee and alcohol. There is a common misperception that alcohol is a sleep aid. While alcohol might support falling asleep initially, it always causes a 3 a.m. wake-up call, and subsequent sleep is typically poor quality. Add sugar and dehydration on top of that, and it’s the perfect storm for a challenging day. Coffee to the rescue? There is nothing like a freshly brewed cup of craft coffee first thing in the morning. There is no research to suggest this is a problem at all, thank goodness. However, no amount of caffeine can regularly band-aid the adverse implications of insufficient sleep. Insufficient sleep brings an increase of adrenaline to get through the day, and layering caffeine over that all day is highly stressful to the body. Morning coffee is even better when it’s on the heels of a great night’s sleep. And, avoid it after lunch if sleep irregularity is common.
Get moving. Exercise is key to promoting good sleep. According to the National Sleep Foundation, as little as 10 minutes a day of walking, biking, or other aerobic exercise can “drastically improve nighttime sleep quality.”
