What is sleep and why is it important?
TIPS FOR RESTORATIVE SLEEP:
1. Go to bed and wake up at the same time each day, even on the weekends. We all have a hard time adjusting to changes in our sleep schedule. Set a “go to bed” alarm and stick to a consistent routine.
2. Avoid caffeine, or at least stop drinking caffeinated beverages by mid-day. Caffeine is a stimulant, and its effects can take as long as eight hours to fully wear off.
3. Exercise daily, but not later than two to three hours before your bedtime.
4. Avoid alcoholic drinks before bedtime.
5. Avoid large meals late at night, and try to stop eating at least two to three hours before bedtime.
6. Do not take naps after 3:00 pm. Late afternoon naps can make it harder to fall asleep at night.
7. Relax before bed and stick to a bedtime ritual such as mediation, deep breathing, and reading.
8. Take a hot bath or warm shower before bed. Keep your bedroom temperature cool—the cooler the better. For most people, the room temperature of 65-67 degrees Fahrenheit (18-19 degrees Celsius) is ideal for cooling the body toward sleep.
9. Embrace total darkness in your bedroom for high-quality sleep and invest in blackout curtains if you live in urban areas where light gets into your bedroom.
10. Aim for a gadget-free bedroom. Unplug unnecessary electrical devices in your bedroom and tape over any blue LEDs with electrical tape to protect the light receptors in your eyes from blue light during sleep.
11. Get at least thirty minutes of natural sunlight exposure during the day. If possible, wake up with the sun or use very bright lights in the morning. After the sunset, minimize your blue light exposure from electronic devices by wearing a pair of blue-light-blocking glasses, or install a software such as F.lux on your computer to adjust your monitor’s color temperature and reduce the amount of blue light. You also can install amber or red lights in your home and use them at night, or use natural beeswax candles when the sun goes down.
12. Don’t lie in bed awake. If you can’t sleep within twenty minutes of going to bed, get up and do a relaxing activity. Seek advice from an expert if you have continued trouble sleeping. You may have a sleep disorder, such as sleep apnea, which needs to be addressed properly.
REFERENCES
“A Good Night’s Sleep.” National Institute on Aging. Reviewed May 1, 2016.
Breus, Michael. “The 10 Simple Sleep Tips Guide To Better Sleep Tonight.” The Sleep Doctor. June 6, 2020.
Fiorenzi, Michael. “How to Start Sleeping Better.” Start Sleeping. Updated May 31, 2020.
“Healthy Sleep.” MedlinePlus. Updated April 20, 2020.
Walker, Matt. “Sleep in Your Superpower.” TED Video, April 2019.
Walker, Matthew. Why We Sleep: Unlocking the Power of Sleep and Dreams. New York: Scribner,
October 3, 2017.
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I'm Nira!
I’m a Naturopath and Mind-Body expert. I love nature, nutritious foods, my daughters, deep connection with others, being authentic and honest. I’m here to help you master your physical and emotional health.
