Creating Space…To Get Some D@mn Sleep

This one’s going to be a little more punchy. Ironically, I’ve been sick, and I’m exhausted. But this is an important topic so I’m committed to staying on schedule, and getting this posted. I mean, sleep is as imperative to our wellness goals as proper nutrition right?!

So, we can all accept that we need sleep. But just to do my due diligence - here’s the laundry list. Proper sleep allows you to: process information from the day, process your emotions, gives your heart a rest, as blood pressure goes down while you sleep, helps reset your energy and aids in muscle recovery, and even helps support a healthy immune system. Long story short, sleep is good. Interested in more? Check out this article.

So, the important question- “How do I get better sleep?”

Develop a Bedtime Routine

Creating a routine before bedtime isn’t just for toddlers. Settling into relaxing activities signals to the brain that it’s time to start winding down, and improves overall sleep quality. The routine can be as simple as reading, or journaling, or could even involve a more focused approach like meditation. In either case, choosing to create habits that shift the body and mind from active state to relaxation will over time lead to falling asleep faster, and likely a more satisfying night’s sleep.

Find Your Optimum Sleep Cycle

Most people sleep in 90-120 minute sleep cycles, meaning they cycle through the various levels of light, deep and REM sleep about every 1.5 to 2 hours. Finding your ideal rhythm can help you prepare for a night of complete sleep and leave you feeling refreshed when you awaken rather than groggy and over-tired. Try experimenting for 1-2 weeks at a time with various amounts of sleep - potentially 6-9 hours to see which works best for you. There are also apps that can help you identify your sleep patterns, and even awaken you at the optimal time during your sleep cycle.

Check Your Space

It may seem trivial, but your sleep environment can make or break the quality of your sleep. Ensure that the temperature is set appropriately. The recommended setting is generally between 60-67 degrees - cool, quiet, and dark. Minimizing disruptions like the TV and cell phone notifications seem obvious, but really do make a difference. Oftentimes we scroll through our social feeds or doze off to our favorite tv shows, however studies have shown that electronics emit a blue light that actually can be disruptive to sleep by affecting the way melatonin is produced by the Pineal gland. Aim to shut off and begin shutting down about an hour before bedtime to optimize sleep.

I hope you found these quick tips helpful, and as always, feel free to share any that you have as well. Sweet dreams!

Namaste,

Tian