Sleep is so important to self care. Check out the simple tips from our contributing holistic MD to get better sleep starting tonight.
Sleep. We need it, we covet it, and some of us even dream of ways to get more of it! Every major medical organization recommends 6-8 hours of uninterrupted sleep each and every night. Why? Getting enough sleep, and enough good sleep (deep, restorative REM sleep) allows us to have more energy, improves our memory and our moods, lessens our anxiety and even lets our bodies repair themselves.
The good news: you can do something about it right now. Read on for my top three tips for how to get more (and better!) sleep starting tonight.
1. Get the electronics out of your bedroom immediately.
Fact: Smartphones, tablets, and e-readers all interfere with your sleep. The light, noise, and viewing habits on these devices both make falling asleep harder and can disrupt sleep. It is hard to resist the temptation to check your Instagram when you wake up unexpectedly if your smartphone is right there by the bed!
What to do: As soon as you’re done reading this, go and create an impromptu docking station outside of your bedroom. The adjacent bathroom is fine. Even better: set up your chargers in the kitchen or somewhere on another floor if you live in a multi-floor dwelling. If you have to physically get out of bed and walk into another room to check the latest on Snap Chat, then the chances of you actually doing that are going to decrease. And, if you happen to awaken in the night, the chances of looking at a screen if it’s not in your bedroom is not nearly as likely – thereby increasing your chances of actually going back to bed in the first place!
2. Rethink what you’re wearing to bed.
Fact: Behavioral modification works. It just does. Think of preparing for sleep like preparing for any other activity: if you’re going to a yoga class, chances are you’re wearing exercise wear appropriate for that; if you’re hiking up a mountain, chances are you’ve got the right hiking shoes on for that. Your bed – and the activity of sleeping – should be no different.
What to do: I don’t care what you wear to bed. I don’t care if you wear anything at all to bed. I just care that you give it some thought. Why? As you prepare for bedtime, as you brush your teeth and wash your face, and put away your electronics, you are unconsciously sending your body a message: it’s time to shut down. Changing into comfortable bedtime clothes helps with this. Being comfortable in bed is important; many of us toss and turn at night and many of us also feel warmer during the night. Wearing comfortable clothes, and clothes that breathe, can help us get those necessary 6-8 hours of sleep that we all need.
3. Have a sleep-inducing snack or beverage before bed.
Fact: Certain foods can improve sleep, just as certain foods can interfere with sleep. Why? Foods not only nourish us; they actually can pick us up or slow us down! Melatonin regulates our sleep-wake cycle. How? The amino acid tryptophan is converted to serotonin and then converted to melatonin, which is secreted by our pineal gland (just adjacent to our pituitary gland in our brains) at nighttime. Drinks, too, can help us sleep, especially warm beverages like herbal tea, i.e. chamomile tea. One of the oldest known medicinal herbs, chamomile, works as a mild tranquilizer to help kick in sleep.
What to do: Eat more foods that pack a melatonin-rich punch, especially before bed. For example, eating a cup of cherries an hour before bedtime increases your available melatonin. Other melatonin-rich foods: pineapples, bananas, oranges and even oats. Also, although you can take a melatonin supplement, more and more research suggests that it’s better to get melatonin naturally, i.e. from food sources. And get that hot water boiling! Herbal teas, such as chamomile tea, sipped approximately 30 minutes before bedtime can help you fall asleep more easily.
Great information here! I love the getting rid of technology bit. If you have an environment more conducive for sleep, chances are you WILL sleep better!