(NOTE: I NEED TO IMPLEMENT THESE STRATEGIES AS MUCH AS THE NEXT GUY. I STARTED WRITING THIS BLOG LAST NIGHT AT 9:50 P.M. AS I WAS RESEARCHING AND THINKING AND TYPING (and it was getting later and later), I REALIZED I WAS IN NEED OF BETTER SLEEP TACTICS. SO I TOOK MY OWN ADVICE, SHUT OFF MY LAPTOP, TOOK A WARM BATH AND READ A BOOK. I GOT IN BED AND DID SOME LIGHT STRETCHING AND SLEPT BETTER THAN I HAVE IN WEEKS.)
(IF YOU STRUGGLE WITH SLEEP, KNOW THAT I’M A CO-STRUGGLER. KNOW ALSO THAT THERE ARE STRATEGIES HERE FOR YOU TO TRY, THAT JUST MIGHT HELP.)
Sleep.
It can be a real struggle sometimes. I know this from experience.
Sleep is a big player in our hormonal balance. This begs the which-came-first question: the chicken or the egg? Is hormonal imbalance impacting our sleep, or is poor sleep impacting our hormones?
The answer is: yes.
Quality sleep is just as important as the food we eat and the exercise we get. Think of sleep as an essential nutrient. During sleep, our bodies go to work repairing and restoring cells. Our immune system is strengthened. Hormone balance improves, as do brain function and energy levels. If our energy levels are at a healthy level, we’re less likely to reach for caffeine or sugar to perk us up. Getting enough sleep can indeed help us with cravings and weight management.
Okay, so we all know we need quality sleep for all-things-health. But how can we set ourselves up for a good night of sleep? Here are a few tips:
- Exercise early in the day. Exercise perks us up immediately afterward, which is great during the day. But if we exercise too strenuously near bedtime, that same stimulant effect can keep us awake longer. Get your vigorous movement early in the day, so it can do its proper work in tiring you out later that night.
- Have a regular bedtime. Our bodies love rhythms, and having a regular bedtime-ish is helpful for establishing wake/sleep cycles.
- Skip long late-afternoon naps. A quick 10-20 minute power nap in the afternoon can be beneficial, but any longer than that – or too late in the afternoon – and you’ll likely impact your nighttime sleep.
- Nix screens for at least an hour before bed. That blue light coming from our screens interrupts our circadian rhythms, which establish those important wake/sleep cycles. Not only that, but the things we view on our screens might stir us up (political ranting on social media, anyone?). Best to give your mind a gentle ease into the night.
- Don’t consume caffeine within 6 to 8 hours of bedtime. Do the math. That afternoon cup of joe you use as a pick-me-up can sabotage your sleep later that night. Caffeine is also found in green tea and chocolate (bummer). Ah, so I can have my dark chocolate for breakfast, right?!
- Don’t consume alcohol. Besides messing with hormonal balance, it also contributes to poor sleep. Even though drinking alcohol can make you drowsy enough to fall asleep, it disrupts circadian rhythms, in part because it inhibits the production of melatonin, a hormone that regulates the wake/sleep cycles. Many people have become accustomed to a glass of wine (or three) in the evening to “wind down.” Not only can that disrupt sleep cycles, but it’s also straight sugar going into your body, which can create weight gain.
- Skip any liquids 1-2 hours before bed. You don’t want to be up peeing all night, do you?
- Try a warm bath followed by light stretching. These are calming strategies. Magnesium crystals in your bath can help bring calm, too.
- Try sleep supplements (not sleep drugs). Melatonin supplements can be helpful, as can lavender, magnesium, and ginkgo biloba.
- Create a welcoming sleep environment in your bedroom. Not too warm, not too cool. Get a pillow you like, not the flat pancake I have. Clear the clutter of laundry and whatever else contributes to chaos in your bedroom. Make this place a sanctuary.
- Speaking of clutter, clear the clutter in your mind. Have some time to wind down. No difficult conversations right before bed. If you have big concerns on your mind or heart, take a few minutes to journal and put them to bed. Likewise, if your to-do list for tomorrow is growing in your head, jot those things down so you can release them before you lay down for the night.
These are just some ideas to get you off to dreamland faster. Sleep is so important to our hormonal and overall well being. When I’m low on sleep, I’m also more grumpy; therefore, getting better sleep is also important to the well being of those with whom I come into contact. The world is a happier place when I am well rested.
I love working with clients to create their own, unique evening routines. If you could use help with this, please contact me, and let’s have a conversation about how we might work together to help you with sleep and other wellness habits.
Sleep well, my friend.
What about you?
Do you struggle with getting enough sleep? What are some strategies you can try to help with this?