Sleep + You

1. Stick to a Sleep Schedule:
   Set aside no more than eight hours for sleep. The recommended amount of sleep for a healthy adult is at least seven hours. Go to bed and get up at the same time every day. Try to limit the difference in your sleep schedule on weeknights and weekends to no more than one hour. Being consistent reinforces your body's sleep-wake cycle. People who go to bed by 10pm have healthier sleep patterns. Try moving your bedtime by 15 minutes for two weeks, every two weeks until 10pm is reached. If you don't fall asleep within about 20 minutes, leave your bedroom and do something relaxing. Read or listen to soothing music. Go back to bed when you're tired. Repeat as needed.

2. Pay Attention to what you Eat and Drink:
   Don't go to bed hungry or stuffed. In particular, avoid heavy or large meals within a couple of hours of bedtime. Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can wreak havoc on quality sleep. And even though alcohol might make you feel sleepy, it can disrupt sleep later in the night. Take a probiotic within 4 hours of bedtime. It will aide in the digestion process to help with REM sleep. Probiotics also help with allergies, coughs/colds, and mucus (these conditions can also inhibit sleep).

3. Technology and SLEEP:

   The blue light emitted by screens. Numerous studies have demonstrated that exposure to blue light, prevalent in smartphone displays, can suppress the production of melatonin—the hormone responsible for regulating our sleep-wake cycle. This suppression can lead to difficulty falling asleep, reduced sleep duration, and poorer sleep quality. But it's not just about the color of the light — it's also about the content on our screens. Endless scrolling through social media feeds or engaging in stimulating activities before bedtime can rev up our minds when they should be winding down. The addictive nature of these activities can turn a quick check of messages into an hour-long rabbit hole, stealing precious minutes of sleep.

   
   Furthermore, the emotional rollercoaster that comes with online interactions can disturb our peace of mind before bedtime. Whether it's a troubling news article, a disagreement with a friend, or the fear of missing out on social events, the psychological impact can linger long after we put our phones down, making it harder to relax and drift into restful sleep. While the debate on the health effects of electromagnetic fields (EMF) from cell phones continues, it's wise to proceed with caution. Though the evidence is inconclusive, some studies suggest a potential link between EMF exposure and sleep disturbances. Until more research provides a clearer picture, minimizing unnecessary exposure to your phone, especially close to bedtime, may be a prudent choice.

   
   So, what can we do to mitigate the disruptive effects of our beloved smartphones on our sleep? Here are a few tips:

   • Limit Screen Time Before Bed: Establish a digital curfew at least an hour before bedtime. This gives your mind a chance to unwind and signals to your body that it's time to prepare for sleep.

   • Activate Night Mode: Most smartphones now have a night mode or blue light filter feature. Activate it in the evening to reduce the amount of blue light emitted by your screen.

   • Create a Tech-Free Zone: Keep your phone out of the bedroom if possible. Designate your sleeping space as a sanctuary free from the distractions and disruptions of screens.

   • Mindful Consumption: Be mindful of the content you consume before bed. Opt for calming activities like reading a book or practicing relaxation techniques instead of engaging in stimulating online interactions.

4. Meditation:
   Meditation cultivates calmness and focus, reducing stress for improved sleep hygiene. Legs Up the Wall pose promotes relaxation, enhances circulation, and eases tension, contributing to a restful night's sleep.

5. Create a Restful Environment:
   Create a room that's ideal for sleeping. Often, this means cool, dark and quiet.

   • Room temp is best between 63 and 65.

   • Essential oils can also be a powerful way to help you relax and sleep better.

     • Although research on the use of essential oils is limited, lavender essential oil is widely recognized as a natural sleep aid. For example, a 2005 study assessed how lavender essential oil affected 31 young, healthy sleepers. Researchers found that lavender increased the amount of slow- and deep-wave sleep in participants. All participants reported feeling “higher vigor” the next morning." Not all EO are created equal and there are many synthetic oils on the market that can be harmful. Look for oils that are 100% pure and traceable to the indigenous source.

Also, please join me in the conversation below as I talk further about the importance of sleep to promote your overall wellbeing.

Sources:

https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379

https://www.tandfonline.com/doi/abs/10.1080/07420520500263276?journalCode=icbi20

https://www.hopkinsmedicine.org/profiles/results/directory/profile/0019944/luis-buenaver

Blog updated from May 4th, 2021.