22 Practical Tips for Better Sleep

We have touched on the importance of sleep many times in this blog.

Research implicates poor sleep as a risk factor for obesity, metabolic dysfunction, diabetes, heart disease, stroke, traumatic accidents and overall increased mortality.  Lack of sleep adversely affects our immune system, increases inflammation and upsets the balance of our autonomic nervous system (sympathetic:parasympathetic).

More practically - great sleep leads to greater energy for doing the things we want to do.

Today I want to focus on 'sleep hygiene' - simple rules for getting the most recovery and benefit from sleep.

1. keep the screens out of the bedroom
2. don't go on your phone, iPad or computer within two hours of bedtime
3. keep your bedroom dark - black out curtains, eyeshades
4. keep your bedroom quiet - "white noise" can help - humidifiers, fans or "white noise machines"
5. keep your bedroom cool
6. exercise during the day
7. do not exercise within 3 hours of bedtime
8. lighten up on your evening meal
9. do not eat within 2 hours of bedtime
10. stay well hydrated during the day but don't drink too much water before going to bed
11. develop a ritual that you look forward to - baths, reading, light yoga, chamomille tea
12. get up at the same time everyday
13. go to bed at the same time every night
14. avoid caffeine within 3 hours of bedtime - longer if you are a slow metabolizer
15. get real sunlight during the day
16. avoid excess alchohol
17. if you have trouble sleeping avoid napping
18. if you do nap - limit to 20 -30 min and do it in the afternoon
19. create a comfortable sleep environment - invest in your bed, your sheets, your pillow
20. try a relaxation exercise (see Calm Breathing and Progressive Muscle Relaxation), meditation, or listening to calming music
21. the bed is for sleeping (and sex) - avoid reading, watching TV, or stressful conversations
22. if you cannot sleep - get out of bed - and do something relaxing (not involving a screen)

If you have any of the following symptoms, you should seek further evaluation of your sleep:

• Snoring loud enough to disturb the sleep of others or yourself
• Shortness of breath, gasping for air or choking that awakens you from sleep
• Intermittent pauses in your breathing during sleep
• Excessive daytime drowsiness, which may cause you to fall asleep while you're working, watching television or even driving

At Wellness Garage, we will help you evaluate your sleep, investigate with sleep studies if necessary, and help you align your behaviors and habits to optimize your sleep and recovery.

If you think you need help with your sleep, please reach out and book a free consultation with us.