What if your New Year’s resolution was to get more sleep?
Our culture is quite focused on diet and exercise as a way to improve health at this time of year. Eat less food. Lose weight. Restrict. Push yourself harder. Burn more calories. Lose weight.
Really though, there’s no reason that our New Year’s resolutions can’t be healing. The fact is we need to nurture ourselves to stay healthy. And our culture isn’t all that focused on nurturing. Or sleep.
Which brings us to a bunch of questions. Are you sleep deprived? Do you have sleep problems? A sleep disorder? Sleep apnea? Do you need sleeping aides? Do you have trouble falling asleep? Staying asleep? It seems we live in a culture of chronic sleep deprivation. Oy vey! Did you ever stop to wonder why this is? I believe that the advent of the electric light over a century ago has lead to this. When it was dark at night it was a challenge to stay up late. Darkness makes us sleepy. Darkness is a trigger for the secretion of the sleep hormone melatonin. What is melatonin?
Melatonin is a hormone made by the pineal gland in the brain that helps to control sleep and wake cycles. Normally, melatonin levels rise in the evening, remain high for most of the night, and then drop in the early morning hours. However, artificial light can interfere with the secretion of melatonin, which can lead to aforementioned insomnia, sleep disorders, and sleep deprivation.
The trouble with the use of artificial light is that it allows us to access “daytime” in the middle of the night. Now, with the advent of screens such as television, computers, e-readers, and cellular telephones, we have ubiquitous little sources of powerful light constantly available around the clock.
Common sense tells us that artificial light is tremendously disruptive to our sleep cycles and confusing to our brains and bodies. With an increase in physiological distractions from a good night’s sleep, we have all the more reason to be disciplined about turning off devices (and lights) and turning in for the night. The simple tricks below, such as sleeping in a darkened room, can help you both fall asleep and stay asleep. Here are my own personal, tried and true tips for getting a good, long night of rest.
Five Ways to Get a Better Night’s Sleep
1. Create a nightly ritual
Engage in a quiet activity such as making a cup of tea, meditating or very gentle stretching in order to prepare your mind and body for bedtime.
2. Turn in early
Give yourself enough time to digest your evening meal, though not enough time to get involved in projects that are best saved for the following day.
3. Tune out early
Unplug from electronic screens and devices that trick your inner clock into thinking it is mid-day and disrupt the melatonin production needed to make us sleepy.
Over a decade ago, when my boys were little we used to have an evening or two each winter where we would forgo the use of artificial light. We would eat dinner by candlelight and read bedtime stories using the same. On those nights we fell asleep earlier and more easily. It’s a fun experiment and my children and I enjoyed it immensely; we felt very cozy on those dark mid-winter nights.
What do you do to get more sleep and improve your sleep quality? Leave a comment below and let us know what you do to catch more zzzz’s.
Remember, when it comes to your health, sleep is every bit as important as what you are eating and proper exercise! And if that isn’t enough to motivate you, check out my recent post called Can Sleep Loss Add to Weight Gain?
Ellen Goldman says
Good article Elana, with lots of great tips! I often find clients can’t fall asleep or wake and have difficulty falling back to sleep because their minds are swirling with all the things that need to be done the next day, or neglected the day before. This used to occasionally happen to me too. Aside from making a list at the end of the day of all the important tasks for the next, I keep a pad, pen and tiny flashlight by my bedside. If I should remember something that isn’t on the list, or hadn’t occurred to me earlier, I write it down. Now my brain is free to relax, and not worry that the important “to-do” will be forgotten. This helps me drift off easily. Try it!
shelley says
I’ve been doing this for years and it really does help.
And when I have a lot of stuff going on physically or emotionally that I can not figure out, I have just a BIG blank sheet of paper near me – and a set of colored markers, pencils, crayons, gel pens – and just joy down feelings, phrases, words, images that pop out of my brain (as opposed to keeping them in my head). Don’t worry about spellings, proper grammar, or what something is supposed to be.
Jill Johnson says
I have had chronic insomnia for most of my life……recently I started using a supplement from Isagenix called Product B, and within a couple of weeks I found myself actually getting sleepy and ready for sleep at night. It also has allowed me to give up my nightly habit of a glass of wine to help me sleep, as it was not longer needed. Success!
Carole Miller says
Regular bedtime…and no nap in the afternoon. Also no coffee after 10 am.
William says
I found and ordered these glasses on Amazon:
http://www.amazon.com/Shield-Sunglasses-Blocker-Driving-Spring/dp/B00CMR0JSM/ref=sr_1_1_m?s=hpc&ie=UTF8&qid=1389827858&sr=1-1
The two main reasons for ordering this pair was the fact that they will fit over prescription glasses, and also they come in three sizes.
The size chart is one of the pictures on the left side of the page, just click your mouse on it for dimensions for each size.
If you are a Prime member you get 2 day free shipping for them.
bill,
Alb.
Suzanne Burnell says
Eating paleo really helped me sleep much better. Especially while we’re still in the winter season, I eat dinner earlier, go into quiet time earlier and now when I feel sleepy instead of pushing through, I actually go to sleep. I drink lots of water throughout the day, beginning early in the morning and finish it earlier in the day i.e. by 6 pm or 7 at the very latest, thereby eliminating (mostly) nighttime runs to the loo. I definitely adhere to the suggestion of sleeping in a dark room, that’s helped tremendously. Fresh air during the day helps. I feel content most of the time, that helps. Good luck everyone, as a health care practitioner I see so many people who come in with sleep/lack of sleep issues.
Catherine says
Thank you so much for posting this! I was still awake at 2.30 am last night. I will try candlelight tonight and NO computer.
I had never heard of glasses that block out blue light – amazing!
Toda :)
William says
Try 5:30 AM…………..sob sometimes even later.
shelley says
Or not at all, even with my sleep meds ~heavy sigh ~
Sandi says
I had a complete endocrine panel done (recommended by my natropath) and found that my cortisol levels spike in the evening, instead of going down. It is also low in the morning which explains why it’s so hard to get up each day. With the spike of cortisol in the evening, my melatonin production(which aids in sleep) is low so I now take supplements from Nutri-Dyn that I think are helping that.
Slow stretching, reading before bed, and turning electronics off early have also helped. My regular doctor also suggested not sharing a bed with my husband as he’s a restless sleeper! I haven’t gone that far yet(I would hate him not being next to me) but perhaps that’s why couples had twin beds way back :)
Jessica says
Sandi, could you tell me more about the low cortisol in the morning. I feel like I sleep fine (no sleep apnea issues, can sleep a solid 8 hours if I go to bed on time) yet I have the hardest time waking up in the morning. I feel like I could always keep sleeping, I’m a bit groggy, can’t make myself get out of bed, etc. I attribute it to not wanting to go to work because weekends are often better but even on weekends I sometimes/often wake up still tired. Is there anything you can do about low cortisol in the morning? Thanks!
QueenJellyBean says
1) Avoid chocolate after 3:00 pm (even if it’s one of Elana’s fantastic recipes). Or have a bite, but your sleep won’t be as good. 2) Another thing I love for supporting my good sleep is the Maciek Sleep Cycle App for smartphones. The graph each morning of my circadian rhythm the night before is very accurate and helpful for me to tweak my routines for best sleep. (I’ve had a hospital sleep study, I swear this app is just as good, and my coworkers also swear by it). It does not emit light while it quietly rests on the mattress and listens to breathing rhythmn and recods movements.
Lynda says
To Queen JB
When you suggested to avoid all chocolate after 3pm are you including hot cocoa in this?
This is what I drink–made 1/2 with dark chococolate almond milk n 1/2 h20.
Usually start to drink this an hour before I go to bed.
Also me nites I do listen to my tablet but I wear an eye mask especially on those nites.
To Elana:
Thank You for All of your hard work and courage to be open. I like you do require sleep–8+/ nite.
Thanks to everyone for sharing. Believe me, I am learning so much through you all.
Be Blessed!
AJ says
I read once you should take melatonin supplements but they’re unobtainable over the counter here in the UK. Has anyone every taken them. Are they safe to take?
Deborah says
AJ–
I’ve used melatonin supplements, mostly as a short term measure to help my body adjust while experiencing jet lag. It does help me fall asleep faster and sleep more deeply on those nights when my body thinks it’s still a few time zones away. You have to be careful not to take too much, though, as too much is associated with very vivid dreams, often nightmares. And on nights when I take it, my husband ends up getting up with our daughter when she needs something because I sleep right through. We don’t both take it the same night to ensure one of us will hear her if she needs us. A friend who uses it for jet lag as well has told me that she sleeps well with it, but takes a lot longer the next morning to feel as if she’s woken up fully; she’s groggy most of the next morning.
We also, on our doctor’s recommendation, have given some to our 3yo daughter. (We cut the 5mg adult pill, the only size available where we are, into quarters for her.) We prefer to use it only for jet lag, but I confess to using it at times when she’s napped too late in the day and needs to get back on her regular schedule. She loves it and asks for it every night–we’ve actually realized that we give it to her too often and she seems to have become a little dependent on it, so we’ve stopped giving it to her for now.
I looked into it before we gave it for her, and from what I’ve seen, it looks like it’s pretty safe for adults, not programatically tested in children, but anecdotally hasn’t caused problems for many, many children whose doctors have recommended it.
MH Rossi says
Try only intaking 3 mg instead of 5 – I use that (time release) and don’t feel groggy in the morning. Cut your pill for yourself, down to 3.
shelley says
Melatonin does come in liquid form and the dropper is based on 1mg strength.
More really is NOT better when it comes to melatonin, just as for the OTC drug diphenhydramine (benadryl) that is the basis for so many sleep and pain PM meds.
William says
Elana, Would you please elaborate on the glasses you use that blocks out the blue light, Color or Brand would be very helpful.
When it comes to sleep, I would right, now gladly pay $1000 for a good nights sleep, seriously.
Add sleep Apeana, sinus, nose blockage, permanent drymouth, and I guarantee that they add up to little sleep, maximun is about 2 1/2 hours, then awake gettng breathing thru the nose started again, and some saliva pumped. When I wake with drymouth, my mouthis totally dry, like an old piece of leather that has been drying for about 100 years in the desert out back of my house.
Right now, I fight going to bed as I know what a miserable time is waiting for me. Years ago I could always be assured that I would get a good nights sleep…
bill,
Alb.
Down to 229# from 296#, and over 9 inches off my waist.
Sandi says
Wow! Good for you losing all that weight. That will certainly help with sleep issues!
Judie says
Lowbluelights.com has some glasses but you can get them cheaper at http://www.amazon.com/Uvex-S1933X-Eyewear-SCT-Orange-Anti-Fog/dp/B000USRG90
Dawn says
Amen. I’m scared to go to sleep bec I knowI won’t sleep and when I do, I’ll break out in severe night sweats!
J says
Try drinking more water. It cured my night sweats. Just do it early enough so you aren’t waking up several times “to go.”
Karen Strickholm says
OMG you are describing my challenges exactly! Here are the so,utions I have found so far:
1. Added a humidifier attachment to my CPAP. Really helps. Get it from same provider as the CPAP machine. Don’t try to gerryrig it, it must be the correct attachment so it doesn’t mess with your CPAP pressure.
2. Xylimelts! These are tablets w/ an adhesive side that you wet and stick on your tooth. Slowly dissolves as you sleep. I use two.
3. A U-shaped “Bucky” pillow. Keeps your head from slipping or rolling around.
4. Pile up your pillows so your upper body is raised. This works great with the Bucky.
5. A sleep doctor told me this — the most important thing is to wake up at the same time every day. You can alter your bedtime, but rise at the same time daily.
6. Get at least an hour of sunlight every day. Outside, not through a window.
7. Switch all the lightbulbs in your house to the Lumiram “Chromalux” brand. Pricy, but the ladt a really, really long time. Widely used in Scandanavia. http://www.lumiram.com/8-chromalux-incandescent-light-bulbs
8. Take a time-release Melatonin formula when you go to bed.
9. Keep the bedroom cool (~60degrees).
10. Biotene makes a mouth gel for when the dryness is really bad. Mouth rinse and spray, too. I’m sure there are natural equivalents.
I hope that helps – those are all my tips and tricks!