Day to day, the amount of sleep we get varies … you had a late night, your brain wakes you at 4 am and you can’t get back to sleep, your kids wake you and now you’re up for the day.  Every once in a while, this is okay but make it a habit, and your health will be directly impacted.

Everyone knows that you should be getting between 7 to 9 hours of sleep per day, however, so many things seem to conspire to work against healthy sleep habits.

Here are some ideas on how you can get more, better quality sleep:

1) Avoid T.V. for an Hour before your Bedtime

Television is too stimulating to the brain and will make it harder to fall asleep.  It is disruptive to the pineal gland, which is a gland in the brain that controls your circadian rhythms through melatonin levels.  It’s a good idea to get the t.v. out of your bedroom too!

2) Avoid cell phones, tablets, and computers at night

Technology tends to emit blue-light, which stimulates the pineal gland and will hinder your body’s ability to fall asleep.  Ideally, you should avoid cell phones, tablets, and computers at night, however, sometimes this isn’t possible.  If that is the case with you, install a blue-light filter app, like f.lux or Twilight onto your media devices.  You can find these in your iPhone App Store or your Andoid Play Store.  Blue light glasses are good for all media, and are available on Amazon.

3) Avoid before-bed snacks; ie. Grains & Sugars

Eating, particularly grains and sugars, raise your blood sugar and inhibit sleep.  Later in the night, when your blood sugar drops, you might wake up (ie sugar crash) and not be able to get back to sleep.

4) Listen to White Noise or Relaxation Music

White noise, fans, relaxating music, or nature sounds.

5) Avoid Caffeine after Noon

Studies have shown that in some people, caffeine is not metabolized efficiently and can impact stimulation long after consuming it.  This issue can develop at any time, so even if you have always been fine with an afternoon coffee or tea, it doesn’t mean that you always will be.

Also, some medications have caffeine in them!  If you discover that any of your meds contain caffeine, and you are able to shift taking them in the morning, do so.

6) Don’t do any work, emails, gaming in the Bedroom

Doing any type of work, gaming, scrolling, etc in the bedroom may program your brain to equate the room with non-sleep related things.  Get those activities out of the bedroom to create a “sleep haven”.

7) Avoid Foods that you are Sensitive To

This is particularly true for dairy and wheat products, which can cause sleep apnea, excess congestions, gas, and gastrointestinal upset.  Any foods that cause a strong response in the body should be avoided at dinner so that it doesn’t interfere with your sleep.

8) Take a Hot Bath, Shower, or Sauna    

When the body’s temperature is raised in the late evening, it will fall at bed- time, facilitating sleep.

9) Sleep in Complete, or near Complete, Darkness

If there is even the tiniest bit of light in the room, it can disrupt your circadian rhythm by causing your pineal gland to produce seratonin and melatonin.  Make it as dark as possible, and don’t turn the light on during nighttime bathroom trips.  Also, remove your clock from view to decrease light further, and lower stress.

Other Ideas: Stop drinking 2 hours before bed; be consistent in bed times; wear socks to bed; try aromatherapy.

 

Side Effects of Sleep Deprivation

While this is not a comprehensive list, some side effects of sleep deprivation include:  memory issues, trouble thinking, and concentration, mood changes, weakened immunity, increased risk of diabetes, low sex drive, increased accidents, high blood pressure, weight gain, increased risk of heart disease, and poor balance.