5 Tips for More Restful Sleep
I’m going to be honest, I love my sleep. I’m usually that person at social events who starts sinking into the couch around 9pm, and who has “settled in for the night” as soon as it gets dark out. So I was honestly shocked to learn how many people in our society struggle with sleep.
Multiple studies show that 20-30% of Americans suffer from insomnia, meaning getting 6 or less hours of sleep per day. I also don’t have to read studies to know that instead of taking holistic measures to repair our sleep cycles, many of us medicate at night and caffeinate in the morning. But our bodies weren’t designed to operate like this!
For some, insomnia is indeed a chronic issue that needs to be addressed and treated by a professional. But for a good number of us, the situation is less severe, and some of these simple lifestyle changes might help.
Slow down before you sleep.
Most of us know this, but if you’re having trouble falling asleep or staying asleep, try limiting your screen time before bed. Although enticing, the blue light on our phones and TVs actually stimulates our brains, and can interfere with our body’s natural sleep cycles.
No surprise here, but stress can also contribute to this imbalance; so, embrace the end of the day as an opportunity to unwind, relax, and show yourself some extra love. Light a candle, read a book, or try spending time in prayer or meditation before bed.
Put away the late-night snacks.
Did you know our gut microbiome is actually connected to our circadian rhythms? When we eat right before going to sleep, our gut turns on digestion mode, which can disrupt our ability to get good sleep and impede our body’s “rest and repair” response. Not only this, but late-night snacking can also lead to weight gain.
Likewise, beverages consumed late at night, especially alcohol, can prevent us from sleeping through the night - even supposed “bedtime” teas can contain chamomile, which is a diuretic (i.e. makes you pee). Try drinking only small amounts of water in the 1-2 hour window before going to sleep, and see how you feel!
Synchronize to nature’s rhythms.
Obviously, most of us can’t go to bed when the sun sets at 7pm. However, darkness has a powerful effect on our sleep cycle. It actually signals to our brain to start producing melatonin, a hormone that triggers a cascade of changes in our body to help prepare us for REM sleep. The closer we can get to winding down when it gets dark outside, the more likely we are to have restful sleep.
If this is difficult for you, start by getting some sunshine earlier on in the day. Reminding your body that it's daytime, and soaking up some sunlight, can also support your circadian rhythms for when it is time to go to bed, not to mention give you a boost of Vitamin D!
Create a nightly routine.
Our bodies love a good routine. If you notice yourself getting tired around the same time every night, go with it! Our circadian rhythm is strongest when we follow regular sleep patterns, so set a bedtime for yourself and stick with it.
If you have trouble with this, consider establishing some nighttime rituals, like a warm bath, candle-lit stretching routine, or a special aromatherapy lotion you use. After some time, your body will start to associate these things with sleep, and your natural rhythms will become more established.
Get to the root.
For many of us, anxiety and racing thoughts can keep us awake at night. Rather than self-medicating with pills, alcohol, or marijuana, try engaging your body’s natural calming mechanisms both during the day and especially at nighttime. Practice some yin yoga, spend time meditating, or experiment with breathing exercises to lower your body’s stress levels and activate its natural resting state.
If your anxiety is more severe, you may want to consider talking to a therapist or other mental health professional who can support you with this journey.
These are just a few ways to promote restful sleep. Try experimenting with a few, and keep in mind the different foods, activities, and experiences that help or hinder your resting state. Maybe even start a sleep journal to track your progress!
As always, I’m here to support you as you explore what your unique, beautiful body needs to thrive. Happy sleeping!!
