Are You Struggling to Get Quality Sleep?

Introduction

Many of us struggle to sleep well at night. Poor quality sleep can affect your mood, energy level, libido, strength, mental alertness, memory and overall health. I struggled for years. I used to wake up tired even when I slept the recommended 7 to 8 hours. The tips that I am about to share will improve your sleep hygiene, which in turn will improve your sleep quality, leaving you feeling refreshed in the mornings. 

If you want to get quality sleep, you need to reset your circadian rhythm. This rhythm tells your body when it is morning, time to be awake and when it is night, time to go to sleep. Many of us do not sleep well at night or wake up in the middle of the night. The following techniques should assist in resetting your body’s natural circadian rhythm so you can fall asleep faster, sleep through the night and wake up feeling rejuvenated.

Good Sleep Hygiene Starts The Moment You Wake:

1. Expose Yourself to Sunlight in the Morning

Majority of us do not think about preparing for bed until it is time to go to sleep. Resetting our circadian rhythm begins in the morning.  The first step in doing so is exposure to sunlight when we wake. According to Benefits of Sunlight: A Bright Spot For Human Health “When people are exposed to sunlight or very bright artificial light in the morning, their nocturnal melatonin production occurs sooner, and they enter into sleep more easily at night.” This means that upon waking, we need to expose ourselves to light, preferably sunlight. Going for a morning walk is a good way to get early sunlight which will start your journey to better quality sleep. I recommend getting sunlight in the morning, preferebly the red-light from the rising sun. If you are unable to do so, exposure throughout the day would still be beneficial. 

2. Have Caffeine In The Morning or Earlier in the Day

Caffeine is one the most consumed stimulants in the world. Coffee, sodas, energy drinks and many of our favorite drinks may contain this stimulant. Caffeine acts primarily on A1 and A2A receptors which are related to functions of the brain. The stomach and small intestine absorb it very efficiently and easily. According to Effects of Caffeine on Sleep Quality and Daytime Functioning by The US National Library of Medicine “Drake examined the effects of 400mg of caffeine administered at three points prior to the participants’ usual bedtime, and found that even doses within 6 hours prior to bedtime significantly disturbed sleep compared to placebos.”  Have you thought about the impact that a shot of 5 Hour Energy or a can of Redbull may have on the quality of your sleep?  

3. Remain Physically Active

I break this into 2 parts:

1. Movement – There is a recent research in Britain that indicates that the average person spends 14 hours per day sitting. In fact, lack of movement carries negative impacts that range from weight gain to poor sleep quality. Movement is a natural way to generate energy and is a healthier option than relying on caffeine or energy drinks. Given that heavy reliance on caffeine can significantly raise your blood pressure, I recommend that you go for a 5 to 10 minute walk every hour. 

2. Working out- According to an article written by SleepFoundation.org “People sleep significantly better and feel more alert during the day if they get at least 150 minutes of exercise per week.” This equates to approximately 25 minutes per day. Daily moderate to intense exercise  improves the quality of your sleep. This allows you to wake up feeling energized.

4. Regulate Your Stress Levels

This is one of the main reasons why daily yoga and meditation practices are beneficial. Waiting until bedtime to calm your mind may be futile. According to Stress & Insomnia, written on SleepFoundation.org, “Stress induces a range of bodily reactions in the brain and nervous system, endocrine (hormone) system, and immune system. Experts have increasingly come to identify the specific elements of the stress response that contribute to what is known as a state of hyperarousal in which the brain and body operate as if on alert.” Depending on your level of stress and/or psychological state, you may need to see a specialist such as a psychologist or a licensed therapist. Identifying and addressing your stress level can not only improve the quality of your sleep, but your overall health.

5. Get Adequate Magnesium

Research indicates that magnesium may help you fall asleep & stay asleep. What’s clear from research is that a lack of magnesium impacts sleep. Low levels of magnesium are associated with poor sleep quality and insomnia. Magnesium may help regulate neurotransmitters that are directly related to sleep. Neurotransmitters are chemicals that transmit messages between nerve cells in your brain and body.

According to The Cleveland Clinic, you may be at risk of magnesium deficiency if you:

• Are an older adult.
• Have Type 2 diabetes.
• Have a gastrointestinal disorder.
• Have alcohol use disorder

Some studies have found that magnesium supplements can:

• Make it easier to fall asleep.
• Improve sleep quality.
• Reduce symptoms of restless leg syndrome, which can interfere with a good night’s sleep.

I purchase magnesium lotions, sprays & other products from https://livingthegoodlifenaturally.com/ Use code zecohealth for 10% off their products.

We Will Now Discuss Nightly Sleep Hygiene

1. Make sure to put into play the 5 techniques mentioned above and make them a part of your daily routine.
2. Spend time 10 to 15 minutes in the red-light of the setting sun. The red-light from the setting sun can boost melatonin production at night. Melatonin is known as the sleep hormone, but it also has many health benefits.
3. After sunset, limit your exposure to unnatural light. The light from your phone, television and light-bulbs may be the biggest antagonist to your sleep quality. I do 3 things to limit false light after sunset. I set the blue-light filter on my phone to turn on automatically at 8 pm (there are apps that  you can download to do so as well), I put on my blue-light blocking glasses to limit my exposure to the light from the TV and light-bulbs and after taking off my glasses, I put on a sleep mask. I also have blue light blocking bulbs in my bathroom because these are the only lights I keep on after the sun goes down. Darkness boosts your body’s production of melatonin which will help you to fall asleep faster and sleep better. See the Amazon page below for blue-light blocking glasses, sleep masks and other products that can improve your sleep quality. https://www.amazon.com/shop/zecohealth?listId=1JFMITM8MQUQ8&ref=inf_list_own_zecohealth
4. Keep your home as cool as you can tolerate. Keeping your home cool will make you feel comfortable and relaxed, and as a result, help you to fall asleep faster. 68 to 72 degrees Fahrenheit is ideal.
5. Start a meditation routine 30 minutes before it is time to fall asleep. If you plan to fall asleep at 10 pm, then begin at 9:30 pm. I listen to bedtime stories and/or medication podcasts on Spotify nightly. There are apps you can download and guided meditations on YouTube. Keep in mind to close your eyes and keep your sleep mask on. 
6. Do not watch action or anything at night that would excite you. Comedies, documentaries and some dramas are good to watch at night. Remember to wear your blue-light blocking glasses.
7. Aim to set your sleeping time to 90 minute intervals. Our bodies go through REM and non-REM in 90 minute cycles. For example, 7 and a half hours is better for your sleep quality than 8 hours. Waking up in the middle of a cycle has negative impacts on your sleep quality so set your alarm accordingly. 
8. If you wake in the middle of the night, put on your blue-light blocking glasses if you need to expose yourself to light. Do not turn on your phone and limit exposure to loud excitable noise. 
9. Keep the same sleep routine every night. This includes waking up and falling asleep at the same time. Keeping the same routine will train your mind to recognize when it is bedtime.
10. Managing your blood sugar effectively may help improve your nightly rest. So, focusing on lower glycemic foods can avoid the fluctuations of high and low blood sugars that can contribute to poor sleep. If you are on a low carb diet, eating complex, healthy (low glycemic carbs) after dinner can provide your brain glucose to promote sleep quality.