The ultimate guide to better sleep
- Magdalena
- May 30, 2024
- 6 min read
Overcome insomnia: Get the rest your mind and body need
SLEEP. We all do it, yet many of us struggle to get enough of it. In today's fast-paced world, where productivity and hustle are celebrated, sleep often takes a backseat. But what if I told you that prioritizing sleep but not stressing about it could be the key to sleeping better? In this guide, we won't delve into the science and importance of sleep, as these topics are likely already familiar to you. Instead, we'll focus on practical tips for improving your sleep habits, drawing from yearlong research and my own experience of overcoming insomnia. Are you ready to discover how to achieve better sleep and improve your mental well-being? Let's dive in!
Tips for Improving Your Sleep Habits
1. Prioritize Consistency
Aim to go to bed and wake up at the same time every day, even on weekends. However, it is even more important to go to bed when you are genuinely sleepy, not just tired. Set a consistent wake-up time, and your body will naturally indicate your ideal bedtime once it has built up enough sleep drive. This consistency, combined with adequate sleep drive, helps regulate your body's internal clock and enhances your overall sleep quality. Remember, the quality of your sleep is more crucial than the quantity for feeling rested and energized the next morning.
2. Create a Relaxing Bedtime Routine
Establish a calming bedtime routine to signal to your body that it's time to wind down. This could include activities such as reading, listening to sleep music such as soundscapes or calming instrumental, taking a warm bath, or practicing relaxation techniques like deep breathing or meditation. Restorative yoga poses are also very beneficial for preparing the mind and body to relax. Use the 1-2 hours before bedtime to unwind from the day by engaging in enjoyable yet calming activities. Avoid strenuous exercise like running, HIIT, fast Vinyasa, or Hot Yoga within 3-4 hours of bedtime. Cardio workouts are better performed in the morning as they activate the sympathetic nervous system, also called fight or flight, releasing stress hormones like cortisol.
Additionally, try to stay away from bright lights, as they can interfere with the production of melatonin, a hormone that facilitates sleep. Melatonin follows a circadian rhythm and builds up throughout the day to help you fall asleep at night.
3. Create a Sleep-Friendly Environment
Keep your bedroom cool, dark, and quiet to create an ideal sleep environment. Invest in a comfortable mattress and pillows for optimal comfort. To block out disruptive sounds, consider using white noise machines or earplugs. Incorporate calming scents into your bedtime routine by spraying them on your pillow or using a vaporizer. My go-to essential oils for relaxation are lavender and orange.
4. Limit Screen Time Before Bed
The blue light from electronic devices can interfere with your body's natural sleep-wake cycle. Try to avoid screens at least an hour before bedtime, and consider using blue light filters or wearing blue light-blocking glasses if you need to use screens in the evening.
How can you decrease the temptation to check your phone late in the evening?
Put all digital devices in a box and remind yourself that your sleep is more important than being online. Cell phones, tablets, and laptops cause mental stimulation that is hard to shut off and also generate blue light that may decrease melatonin production.
5. Watch Your Caffeine and Alcohol Intake
Limit your consumption of caffeine and alcohol. Both substances can disrupt sleep patterns and negatively impact sleep quality. Caffeine has a life of about 6 to 8 hours. People’s sensitivity to the effects of caffeine varies, but those with caffeine sensitivity should be particularly careful to avoid caffeine after lunch. The same goes for alcohol; the body metabolizes alcohol at a very slow pace. It is recommended to stop drinking alcohol at least 4-5 hours before bed.
Tips for people struggling with insomnia
1. Limit Time Spent in Bed When Struggling with Insomnia
Ideally, the time you spend in bed should match the time you spend sleeping. Reducing the time spent in bed can improve your sleep quality within just a few days. It’s essential to strengthen the association between your bed and sleep and weaken it as a cue for wakefulness. Remember, there's a difference between feeling tired and feeling sleepy. Tiredness is a state of low energy, while sleepiness is the struggle to stay awake. Many people with insomnia feel tired but "wired" at bedtime, so only go to bed when you are genuinely sleepy. This increases the likelihood of falling asleep quickly.
One effective method used in Cognitive Behavioral Therapy for Insomnia (CBTI) is Sleep Restriction. This technique restricts the time spent in bed to the actual time slept over the past week. Research shows that many people experience improved sleep quality after just a week of sleep restriction. Once night wakings improve during the first week, the next step is to gradually extend the time spent in bed by 15 to 30 minutes, as long as middle-of-the-night wakefulness remains minimal. Each new extension should be followed for at least a week before progressing to the next increment.
2. Get Up When You Can't Sleep
Avoid catastrophizing lack of sleep, as it can put you into an arousal state. Most of the time, we function decently even with less sleep. When experiencing insomnia, we often underestimate how much sleep we actually get. Assess your negative thoughts and reframe them to foster a positive mindset. Instead of watching the clock, engage in calming and relaxing activities, such as progressive muscle relaxation, breathing exercises on the couch, reading a book, or listening to music in a comfortable chair. Do whatever feels right for you at the moment. Avoid watching TV or using other electronic devices.
3. Limit Your Worries
Regardless of what initially caused your insomnia, what you think and how you act is even more important.
What to do when the mind cannot stop worrying and thinking about past and/or future events before bed?
Have a notebook next to your bed and write down all your worries, problems, and possible solutions to get them out of your mind.
I find it very helpful to repeat positive affirmations before bed or after waking middle of the night to redirect my mind to positive things and rewire my brain.
Don't try too much, and don't be overly concerned, as this can interfere with sleep and have an adverse effect.
4. Avoid naps
Avoid excessive napping during the day. A brief nap of 15 to 30 minutes, taken approximately 7 to 9 hours after waking up, can be refreshing and is unlikely to disrupt your nighttime sleep. Even better, try a guided meditation and breathing exercise around noon or early afternoon when your energy starts to dip. Lie down and enjoy a quick rest. If that's not possible, you can relax on a bench or chair while listening to calming music or a guided meditation.
5. Reset your biological clock if needed
As mentioned earlier, your bedtime and rise time should align with your circadian clock. This internal clock is influenced by external cues like light and darkness, synchronizing bodily functions such as hormone release, metabolism, and body temperature with the day-night cycle. You can adjust your circadian clock by exposing yourself to bright light first thing in the morning. Aim for 30 minutes of full light exposure upon waking, either through daylight or a 10,000 LUX lamp that mimics sunlight. Once you establish a consistent wake-up time, your body will naturally signal when it's time to go to sleep.
Conclusion
In the hustle and bustle of daily life, we often neglect the essential need to rest and simply do nothing. It's time to shift that mindset because rest is crucial for our minds and bodies to restore and heal. Rest and sleep isn't a luxury—it's a fundamental need that profoundly impacts our physical health, mental well-being, and overall quality of life. Health is the foundation for living your best life. Imagine waking up feeling refreshed and rejuvenated, ready to tackle the day with clarity and energy. That's the power of prioritizing rest and sleep.
I understand that when you're struggling with insomnia, achieving quality sleep can be challenging and requires time and effort. I've been there. But once you commit, you'll start to see the positive results you wish for—I promise you!
So, tonight and every night, let's carve out the time and put in the effort to indulge in restorative rest. Our bodies and minds deserve it, and they will undoubtedly thank us for it.
Here's to a wonderful rest, filled with dreams and rejuvenation.
Do you need some additional tools to help you get the quality rest you need and deserve? I have sth for you: yoga cards for sleep!
I also offer a free health consultation where we can discuss your sleep and how I can support you in improving your rest.
Don't hesitate to book a free consultation with no commitment and enjoy the numerous benefits of discussing your current health and well-being.
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