How is your sleep? How well did you sleep last night? Did you have any trouble falling asleep, or did you wake up during the night and have a hard time getting back to sleep? If you answered yes to any of these questions, make sure to read all the way to the end to learn what you can do tonight to improve your sleep.
Regularity: The Power of a Consistent Sleep Schedule
One of the most crucial factors for good sleep is regularity. This means going to sleep and waking up at the same time every day, even on weekends. While this schedule can vary for everyone, the goal is to get between seven and nine hours of sleep each night, with a minimum of seven hours.
By maintaining a consistent sleep schedule, you anchor your sleep patterns, teaching your body’s circadian rhythm to stabilize. This regularity helps regulate your cortisol levels, which should rise in the morning, fall throughout the day, and are at their lowest when you fall asleep at the beginning of the night. However, several hours after you fall asleep they slowly begin to rise throughout the night. As you reach about 7 hours of sleep or more you cortisol levels are beginning to peak, thus waking you up to start a new day. Consistent sleep timing ensures this natural cycle is maintained, promoting better sleep quality.
Light and Dark: Harnessing the Power of Natural Cycles
Light and dark play significant roles in regulating our sleep. Darkness is essential for sleep, while light is crucial for daytime activities. Both influence our circadian rhythm and cortisol levels.
To optimize your sleep, begin dimming the lights in your living space at least an hour before bedtime. Reduce the brightness by at least 50%, and a half-hour before bed, turn off all screens, including your TV, computer, and social media. This practice signals to your body that it’s time to wind down.
In your bedroom, aim for as much darkness as possible. Use blackout curtains if needed and, if you require a nightlight, choose one in the orange to red spectrum, as these colors are the least stimulating. In the morning, expose yourself to bright light as soon as possible.
Natural sunlight helps shut off the melatonin production that occurred overnight, signaling your brain and body to wake up. If going outside isn’t an option, stand by a window with daylight streaming in. This exposure to natural light helps regulate your sleep-wake cycle.
A study out of Northwestern University School of Medicine in 2022 demonstrated that as little as a single night with moderate light while sleeping impairs cardiovascular regulation and glucose metabolism by increasing insulin resistance which is a risk factor for cardiovascular disease and metabolic syndrome.
Temperature: Cool Down for Better Sleep
According to the National Institute of Health Temperature plays a crucial role in achieving good sleep and is one of the most important factors affecting our sleep. While you need to warm up to fall asleep, staying asleep requires a cooler environment. To fall asleep, consider warming your bed slightly, perhaps with a heated mattress pad or heavy socks. However, once you’re asleep, your room should be cool, ideally around 67 degrees Fahrenheit.
From a physiological perspective, your brain needs to decrease its core temperature by about half a degree to stay asleep. Warming up initially helps blood flow to your periphery, promoting sleep onset. As your core temperature drops, your brain remains at its optimal temperature for sustained sleep.
Insomnia Solutions: Training Your Brain for Sleep
If you struggle with insomnia, it’s important to train your brain to associate your bed with sleep only. If you can’t fall asleep or wake up during the night, get out of bed and move to another room if possible. Engage in a relaxing and calming activity until you feel sleepy.
This practice prevents your brain from associating your bed with wakefulness or other activities like watching TV or scrolling through social media. By doing this, you reinforce the idea that your bed is for sleep only, improving your overall sleep quality.
Caffeine: Limiting Intake for Better Sleep
Limiting caffeine intake is crucial for good sleep, despite its benefits for alertness and cognitive function. It’s best to have your last cup of caffeinated coffee at least 8 to 10 hours before your normal bedtime. According to a study done by the National Sleep Foundation the absolute minimum amount of time is 6 hours. There are a number of studies that suggest even longer is better. Caffeine effects sleep by blocking adenosine receptors in our brain. These receptor promote sleepiness. Caffeine also effects the sleep cycles by decreasing the amount of deep sleep during the night. This is the cycle of restorative sleep and also they cycle where our brain cleans out those abnormal proteins like the TAU proteins that can lead to cognitive decline and dementia.
My suggestion is that If your bedtime is around 10 PM, avoid caffeine after lunch especially if you are older than 55. As we age the effects of caffeine on our sleep increase. Ideally, limit your caffeine consumption to two or three cups a day. If you enjoy the taste of coffee, consider switching to decaffeinated coffee in the afternoon to avoid disrupting your sleep.
Establishing a calming pre-sleep routine can signal to your body that it’s time to wind down. Engage in relaxing activities an hour before bed, such as reading a book, listening to soothing music, or practicing mindfulness meditation. Avoid stimulating activities like intense exercise or stressful work tasks. Creating a consistent bedtime ritual helps train your mind and body to recognize when it’s time to prepare for sleep, making it easier to transition into a restful night.
These five suggestions can make a significant difference in your ability to fall asleep and stay asleep. Try incorporating these tips into your routine. With these changes, you may find yourself enjoying one of the best night’s sleeps you’ve ever had!
If you liked this blog, then check out my article about the health benefits of dry january or how sleep helps clear brain fog or lifelong learning.
