Sleep

Sleep

Sleep plays a significant role in our moods and in our ability to regulate both positive and negative emotions.  I believe that there are four main pillars of our health and sleep is one of them.  Below are a list of helpful suggestions to help you create a positive sleep hygiene routine. Remember your bedroom is for sleeping and is not ideal exercise, watching tv, or work.  Creating a connection to our brain that our bedroom is for sleep is an important part of creating good sleep hygiene.

Consistent bedtime routine.  Creating a consistent routine can help set your ‘internal clock’. If you nap, try to keep them well before 5pm.

Relax before bedtime. Read, listen to calming music, practice deep breathing for relaxation or meditation. Stay away from electronics at least 1 hour before bedtime. ‘Avoid stressful, stimulating activities—doing work, discussing emotional issues. Physically and psychologically stressful activities can cause the body to secrete the stress hormone cortisol, which is associated with increasing alertness. If you tend to take your problems to bed, try writing them down—and then putting them aside (Harvard University)’.

Create consistent wake and sleep times. It is important to maintain regular wake and sleep times, even on the weekends. It is ok to go to bed 30 min later or sleep for an extra hour, however anything too different from your regular sleep/wake times can make it challenging to get back on schedule during the week.

 The Public Health Agency of Canada recommends the following sleep times:

Check the noise and light in your bedroom. Cool and well ventilated room (60-75 degrees F), dark, and quiet spaces are best for sleep. Blue lights from technology can suppress melatonin levels.  Melatonin levels naturally help us feels sleepy and blue lights can delay that tiredness.

Eat the right amount at the right time.  Proper nutrition is another one of our four pillars of health.  It is important to eat a satisfying evening meal at a reasonable time and not too close to sleep time. Feeling hungry or too full before bedtime can make one feel uncomfortable or alert. A healthy breakfast is also important to help you feel awake, alert and have good energy in the morning.  Caffeine is a known stimulant (coffee, chocolate, tea, soda, and some medications etc.) and can  Keep caffeine away. Energy drinks, coffee or soda can aid in preventing one from feeling sleepy, even if you have them hours before your sleep time.

Get plenty of natural light during the day. It is very important to get a healthy amount of natural light during the day. Bright light suppresses melatonin. This can help you feel awake during the day and tired at night.

Get moving. Exercise is another pillar of healthy and is such a critical component to healthy sleep hygiene.

 Exercise can help you fall asleep faster and sleep more soundly—as long as it's done at the right time. Exercise stimulates the body to secrete the stress hormone cortisol, which helps activate the alerting mechanism in the brain. This is fine, unless you're trying to fall asleep. Try to finish exercising at least three hours before bed or work out earlier in the day. http://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips

 

Know the signs of feeling tired. Try and notice the body’s natural cues that indicate you are well rested. Do you wake easily in the morning? Are you alert and in a good mood or do you feel exhausted during the day? If you are showing signs of feeling tired, revisit your sleep schedule and sleep habits.