The Science of Sleep
March is Sleep Awareness Month, which gives us an opportunity to check in with our own sleep habits. Do you wake up feeling groggy? Do you have trouble falling or staying asleep? Want to improve the quality of your sleep? Keep reading!
We spend about one third of our lives asleep, but it’s only been in the last 25 years that scientists are beginning to better understand how it works. Sleep plays a critical role in our wellness, allowing the mind and body to recharge. Sleeping is how our brain takes out the trash at the end of each day. Failing to get enough sleep can have both short and long-term effects, reduce performance at work, cause irritability, depression and a slew of other negative consequences. Inadequate sleep has also been shown to influence hormones that regulate hunger.
Did you know that being awake for 16 hours straight decreases your performance as much as if your blood alcohol level were .05%?
Our brains (and bodies) need to sleep to survive, and we need good sleep to thrive. Quality matters! If it takes you less than five minutes to fall asleep, you’re probably sleep deprived. Alternatively, if it takes longer than 30 minutes that’s also a sign of poor sleep quality – ideally, falling asleep should take 10-15mins. Sleep is important because it can help us physically heal, recover from illness, deal with stress, solve problems, consolidate memories, and improves motor skills. A good night’s sleep isn’t just about how many hours of sleep you get, but also the quality of that sleep.
Sleep disorders affect over 30% of Canadians and the prevalence of insomnia seems to be higher among women, while sleep apnea is more likely to affect men. There’s still a lot unknown about sleep, but the research is growing. In this blog I’m breaking down the ways in which we can improve sleep quality and wake up feeling rested including sticking to a schedule, exercising, reducing caffeine/alcohol, using a bedtime ritual, and how to set up your room for rest including blocking out light, turning down the heat & investing in a good mattress.
And of course…. mindfulness!
After a busy day, switching to rest mode can be tricky. Our bodies tend to hold stress and tension without us even noticing, and our minds tend to spiral at night. Meditation, breathwork, and grounding techniques have consistently been shown to improve both quality and quantity of sleep. Deep breathing and a simple body scan can help to settle the mind and prep the body for sleeping. Deep, quality sleep gives your body a chance to repair muscles, organs and cell and helps our brains sort through clutter, as well as stores important facts and moments so we can learn and remember!
TIPS TO IMPROVE SLEEP
Unplug! The soft blue glow from a cell phone, tablet, or tv may hurt your sleep. Make an intentional choice to power down an hour before bed.
Stop taking naps during the day. You’ll sleep better at night. If you do need to take a nap, aim for only 20 minutes. Overcome a mid-day energy slump by taking a walk or getting a cold glass of water instead.
Move your clock out of sight. The anxious, racing thoughts can begin to creep in when we realize time is passing and we aren’t sleeping
Invest in a good set up, a mattress, pillow etc
Only use your bed for sleep or sex (this means no working as tempting as it can be!)
Stick to a schedule. Take advantage of the body’s natural clock and try to get up the same time each day, and try to settle into bed the same time each night
Be mindful about caffeine. Choose a cut off time. Six hours after caffeine is consumed, half of it is still in your body. It can take up to 10 hours to completely clear caffeine from your bloodstream. I love coffee so this is a tough one but if I drink it after 4pm, I am regretful. Caffeine temporarily blocks the signal from adenosine, a crucial sleep chemical in your brain, which nonetheless continues to accumulate. This pent-up adenosine eventually breaks through, causing a dramatic crash, often at inopportune times. Nicotine, another stimulant, can lead to very light sleep.
Move your body. Exercising can help the body sleep better, but be mindful of when you choose to move. Too close to bedtime will wire you to stay awake! Aim to be finished vigorous exercise at least a few hours before bed time so your brain has time to settle. Cut the cardio right before bed.
Gentle yoga can be a great tool to prep the body and mind for sleep
Eat light. Heavy foods before bed will not help. Give yourself at least an hour to begin to digest before going to bed
No more night caps. Recent research shows that alcohol messes up our ability to get good quality sleep. It may make you sleepy initially, but it also might keep you up later in the night
Block out light. Start to dim them a couple hours before bedtime. Lower light levels triggers your brain to make melatonin, the hormone that brings on sleep.
Try white noise, a fan, air plugs or a sleep machine. Personally, I love a playlist on Spotify that is waves or wind sounds!
Free your mind — journal out any worrying thoughts before you get into bed
Use caution & care if you are trying over the counter sleeping pills or CBD.
Speak to your physician if you are concerned. Sleep disorders can be treated with medical treatment like therapy, mindfulness or medication
Leave time to unwind (journalling, reading, stretching, cuddling your dog or partner, etc).
Take a bath to relax your muscles and settle the mind
Get some Vitamin D! Sunlight is good for us and it’s good for sleep. Exposing yourself to natural sunlight for at least 30 minutes a day can help regulate your sleep patterns. Aim to catch those rays in the morning, which can make you more alert as you start your day
