The Keys to Catching More Z's

Quality sleep is one of the most important pieces of overall wellness. In fact, sleep quality directly impacts your cognition, reaction time, physical performance, immune system, stress levels, hormone balance, metabolism and digestion. If your wellness isn’t optimal, you may want to audit your sleep hygiene.

Read the following statements. Do they apply to you presently?

• • • I fall asleep within 15-20 minutes of lying down
    • I regularly sleep a total of 7-9 hours in a 24-hour period
    • My sleep is continuous; I don’t have long periods of lying awake when I should be sleeping
    • I wake up feeling rejuvenated
    • I am awake and alert during the day, feeling fully productive
    • There are no disturbances in my sleep from my partner, family members or pets

If the above statements sound like a dream, it might be time to adjust your nighttime ritual to develop healthier sleeping habits. Here are five helpful tips to regulate your bedtime routine, stop stressing and start catching more Z’s.

1. Stick to a schedule

The hardest, yet most important, change you can make is to set a sleep schedule and stick to it. Go to bed around the same time each night, and wake up at the same time each day — even on weekends and holidays. Doing this helps to regulate your sleep-wake cycle, the internal clock that helps you fall asleep faster and wake up easier each morning.

If you’re looking to alter your current schedule to be more consistent, it’s best to start with small changes. It will be difficult to change your sleep schedule overnight. Try backing up your bedtime by 15 minutes for three consecutive days. After that, continue to work backward in 15-minute increments, allowing your body a few days to adjust.

2. Practice a relaxing bedtime ritual

Having a relaxing bedtime ritual signals to your body that it’s time to wind down. There are three important components of this bedtime ritual: light, electronics and soothing scents.

Two to three hours before bedtime, dim the lights. Lower light levels signal your brain to make melatonin, the hormone that causes sleep. Similarly, turn off your electronic devices before you tuck in. Research shows the light emitted by electronics, such as your phone, tablet or TV, can signal your brain to promote wakefulness. Finally, using scents like lavender, vanilla, valerian and jasmine can help stimulate your olfactory system and promote feelings of relaxation. Add fragrance to your bedtime ritual by spraying/diffusing your favorite scent or lighting a candle in your bedroom.

3. Manage stress

Have you ever been in bed unable to sleep because your mind wouldn’t stop running? Maybe you felt anxious about something important you had to do the next day, or you had a mental checklist of things you needed to remember. Whatever the case, another common trigger that keeps us lying awake at night is stress.

To combat nighttime anxiety, it’s important to learn to manage stress. Here are some simple ways to do just that:

• • • Exercise during the day
      • Not only will exercising help you fall asleep better at night, but you will also get a boost of feel-good, stress-busting endorphins immediately following your workout
    • Keep a notepad and a pen on your bedside table
      • When your mind is keeping you up with worries, tasks and reminders, quickly jot them down
      • Doing so will allow you to rest easier, knowing you won’t forget your thoughts in the morning
    • Read a book to unwind
      • Reading can ease your mind from running in circles and help you feel more relaxed and tired
    • Perform a breathing exercise
      • For example, try box breathing:
        • Breathe in while counting to four and then breathe out while counting to four
        • Focus on your diaphragm expanding a full 360 degrees
      • Repeat continuously until you fall asleep
    • Perform a sleep meditation

Apps like Headspace, Calm, Slumber and Buddhify offer sleep meditations and breathing exercises perfect for calming you down and alleviating stress at bedtime

4. Evaluate your room

Think of your bedroom as a sleep-inducing sanctuary. Everything from the comfort of your mattress to your bedroom temperature is important to your sleep routine. Use the checklist below to determine if your sanctuary is sleep approved.

• • • Cool temperature: Two hours before bed, set your thermostat between 60 and 67 degrees Fahrenheit for an optimal sleep environment
      • 65 degrees Fahrenheit has been found to be ideal
    • Free of disturbing noises: If unwanted noises, like a leaky faucet, traffic outside or noisy family members, are keeping you awake, consider using ear plugs, a steady fan or a white noise/sound machine
    • Free of disturbing light:
      • Allowing natural light to come in at sunrise is a great tool to help you wake up naturally, but it can also prevent you from falling asleep at night
      • Turn off the lights and all devices at least one hour before bedtime
      • Invest in quality curtains or a sleep mask to prevent light-disruption
    • A comfortable, supportive mattress and pillows: Make sure to rotate and flip your mattress every three months to prevent harmful body impressions and give it a longer lifespan

5. Watch what you eat and drink

What you eat and drink in the hours leading up to bedtime can affect your sleep tremendously. As a rule of thumb, don’t go to bed hungry or stuffed; discomfort will keep you awake.

In addition, avoid caffeine and alcohol prior to bed. The stimulating effect of caffeine can take 5-8 hours to wear off, so it’s best to avoid it after 2 p.m. Similarly, while alcohol can initially make you feel tired, it interferes with the normal sleep process, promoting non-rem sleep and leading you to wake up feeling exhausted.

Think about which of these techniques you can begin to incorporate into your routine, and build from there. Make sleep a top priority, and you’ll surely reap the benefits!  

About the author

Megan Petriello

Ms. Megan Petriello is an Assistant Vice President, Assistant Team Leader and a Fitness and Wellness Specialist on the Slainte Fitness team at USLI. Ms. Petriello enjoys staying active by teaching HIIT classes, running and strength training. Ms. Petriello gets the most enjoyment from living an active lifestyle, and she is an avid believer in the power of positive thinking!