eTopical Precious Finds
- Create a nighttime ritual that you enjoy
Your nighttime ritual should be something you look forward to. Create a bedtime ritual that works best for you. The main point to remember here is to make a valiant effort to think ahead for a better nights’ sleep.
Some examples include brushing your teeth, keeping your dental night guard by your bed, washing your face, taking a hot bath, preparing for the next day (ex: lay out your clothes), reading a good book to fall asleep, listening to a guided meditation, spray your pillow with lavender, etc.
- Make your bed and have clean sheets
Even if you make your bed right before you get in, a bed that’s made gives us a good, satisfied feeling. Clean your sheets, fluff your pillows, pull your sheets and comforter back to make it inviting.
You may think you don’t care about the bits of sand in your sheets but research says it matters. Most people say that they get a far better nights’ sleep when they have fresh clean sheets on their bed.
- Avoid alcohol and drug consumption hours before bed.
Need an after work drink? Studies say do it earlier in the evening. Make sure the effects have long worn off before sleep. Remember to drink water while you consume alcohol and after. Stay hydrated.
Going to sleep feeling a little buzzed may cause you to drift off with ease but you’re more likely to wake up after just a few hours.
In fact, sleeping with booze in your system may also increase your risk for sleep apnea and interrupt REM sleep.
- Avoid your phone. Screen time keeps you awake
This is a big one and there are many reasons for this. The blue light suppresses melatonin. It’s bad for your vision. The smart phone is also psychologically engaging. Social media can be especially emotionally triggering before bed. Avoid it like the plague.
Blake Mycoskie, founder of TOMS Shoes makes it a point to keep his phone in the kitchen at night on a designated charging station far away from his bed. When the temptation to start scrolling in the middle of the night arises, his phone is nowhere near. Instead, he uses an old fashioned alarm clock to rise and shine.
- Exercise during the day
The sleep benefits from daily exercise are an extra perk. Physical activity increases the time that you spend in deep sleep. Deep sleeep is the good sleep your body needs. It helps boost immune function, supports cardiac health and controls stress and anxiety.
There’s actually a “best time” to workout according to some studies. This is first thing in the morning or early afternoon.
Extra Tips:
- Keep the bedroom cool and dark
- Consider taking a Magnesium supplement
- Limit daytime naps to no longer than 45 min.
- Protect your teeth. Remember to wear your night guard if you’re grinding or clenching your teeth at night
- Don’t go to bed angry.
- Wake up thirsty often? Keep a glass of water on the nightstand
- Focus on the present. Take deep breaths. Relax.
Andrew Huberman, neuroscientist and professor at Stanford University, tweeted this:
Best nootropic: sleep Best stress relief: sleep Best trauma release: sleep Best immune booster: sleep Best hormone augmentation: sleep Best emotional stabilizer: sleep
He also says that getting some natural sunlight upon waking is vital to enhancing sleep quality.
If you’re unable to get a good night of sleep, a sleep study may be the next step. A sleep study records your brain waves, oxygen levels, heart rate, breathing and eye & leg movement. This can give your doctor the data he/she needs to better determine why you’re not getting a good night of sleep and develop a plan of action.
