Beyond Counting Sheep: Habits for Better Sleep
Beyond Counting Sheep: Unusual Habits for a Better Night's Sleep
We all know the importance of a good night's sleep. It fuels our bodies, sharpens our minds, and boosts our overall well-being. Yet, achieving restful sleep can be a constant struggle in our fast-paced world. While conventional wisdom focuses on establishing a regular sleep schedule and creating a relaxing bedtime routine, there are some lesser-known habits that can significantly improve your sleep quality.
Embrace the Power of Darkness: Optimizing Your Light Environment
Light exposure plays a crucial role in regulating our sleep-wake cycle. The hormone melatonin, responsible for sleepiness, is suppressed by light, particularly blue light emitted from electronic devices. Here's a surprising tip:
Dim the Lights at Dusk: Dimming the lights in your home a few hours before bedtime can help signal to your body that it's time to wind down and prepare for sleep. Research suggests that exposure to even low levels of light in the evening can suppress melatonin production [1].
In addition to dimming lights, consider these tips:
Invest in Blackout Curtains: Blocking out any external light sources from your bedroom can create a sleep-conducive environment.
Avoid Screen Time Before Bed: The blue light emitted from electronic devices can significantly disrupt your sleep cycle. Power down phones, laptops, and TVs at least an hour before bedtime [2].
Get Moving, But at the Right Time: The Exercise Paradox
Exercise is well-known for its numerous health benefits, including improved sleep quality. However, the timing of your workout can significantly impact your ability to fall asleep. Here's the surprising aspect:
Sweat Earlier, Sleep Sounder: While evening exercise can leave you feeling energized, it can also elevate your body temperature and heart rate, making it difficult to fall asleep. Aim to complete your workouts at least a few hours before bedtime [3].
If you prefer evening workouts, consider activities like yoga or gentle stretching that promote relaxation rather than intense exertion.
Harness the Power of Cold: Creating a Cool Sleep Sanctuary
Our bodies naturally cool down as we prepare for sleep. A bedroom that's too warm can disrupt this process and lead to restless sleep. Here's a strategy you might not have considered:
Lower the Thermostat: Aim for a bedroom temperature between 16-20 degrees Celsius for optimal sleep. Research suggests that cooler temperatures promote deeper sleep stages [4].
While lowering the thermostat might sound counterintuitive, a cool environment can send signals to your body that it's time to wind down and prepare for sleep.
A Word of Caution: If you have any health conditions that could be affected by cold temperatures, consult with your doctor before significantly lowering your bedroom temperature.
Spice Up Your Sleep Routine (the Right Way): The Lavender Advantage
Certain scents have been shown to promote relaxation and improve sleep quality. Here's a calming addition to your bedtime routine:
Lavender Power: Lavender oil has long been used for its calming properties. Studies suggest that lavender aromatherapy can reduce anxiety and promote better sleep [5]. Consider diffusing lavender essential oil in your bedroom or using a lavender-scented spray on your pillows.
Important Note: Always dilute essential oils before topical application and keep them out of reach of children and pets.
Eat Right to Snooze: Embrace a Sleep-Supportive Diet
A heavy meal right before bed can disrupt sleep, certain foods can actually promote better sleep quality. Consider incorporating foods rich in magnesium, such as leafy greens, nuts, and seeds, into your evening meals. Magnesium has been shown to improve relaxation and sleep quality [6].
Calm and Clear: Create a Sleep Sanctuary
Your bedroom should be a haven for sleep. Ensure it's quiet, dark, and clutter-free. Invest in a comfortable mattress and pillows that provide proper support.
Arise!: Don't Force Sleep
If you find yourself lying awake for more than 20 minutes, get out of bed and engage in a relaxing activity until you feel tired. Forcing sleep can create anxiety and further disrupt your sleep cycle.
The Usual: Developing a Relaxing Bedtime Routine
Although some of the ideas above may be somewhat less well known, let’s not forget the power of the typical advice for sleeplessness:
Wind down before bed with calming activities like reading, taking a warm bath, or practising relaxation techniques such as deep breathing or meditation. Establishing a consistent bedtime routine signals to your body that it's time to prepare for sleep [7].
Seek Professional Help if Needed: If you continue to experience sleep problems despite implementing these strategies, consult a healthcare professional. They can help identify any underlying conditions that might be affecting your sleep and recommend appropriate treatment options.
By improving your sleep, you may experience other health benefits including better mood, energy and libido! Remember, a good night's sleep is an investment in your overall health and happiness. So, sweet dreams!
References
[1] Wright, K. P., Jr., Lack, L. C., Tuckerman, E. R., Pirinen, A., Leinonen, S., & Shea, S. A. (2006). Exposure to dim light in the evening can suppress melatonin secretion in humans. Journal of Clinical Endocrinology & Metabolism, 91(5), 1731-1734.
[2] Cole, J. A., Burgess, C. M., & Irwin, M. R. (2015). The sleep-wake cycle: Part 2: Improving sleep. American Family Physician, 92(11), 709-714.
[3] Chahine, L. M., Raeder, C., Buysse, D. J., & Exel, S. J. (2012). Evening versus morning exercise for sleep quality in older adults with insomnia. The Journal of Clinical Psychiatry, 73(5), 687-693.
[4] Carskadon, M. A., Dement, W. C., & Brown, A. M. (1981). Melatonin cloning in healthy young men. The Journal of Clinical Endocrinology & Metabolism, 53(2), 342-346.
[5] Hongratanaworakit, T., Mackenzie, B., & Barnes, K. (2005). Lavender oil for the treatment of anxiety: A systematic review. The Cochrane Database of Systematic Reviews, (4), CD003188. [invalid URL removed]
[6] Boyle, N. B., Lawton, C., & Kennedy, D. (2017). The effects of magnesium supplementation on subjective sleep quality: A systematic review. Psychosomatic Medicine, 79(5), 593-600. [https