The Right Amount of Shuteye
Quality sleep is one of the most important yet underutilized components of overall wellness. Sleep quality directly affects many systems in the body, including cognition, reaction time, physical performance, immune function, stress levels, hormone balance, metabolism and digestion. If your wellness feels off, it may be time to evaluate your sleep hygiene.
Read the following statements. Do they apply to you?
- I fall asleep within 15 to 20 minutes of lying down
- I regularly sleep seven to nine hours in a 24-hour period
- My sleep is continuous, without long periods of lying awake
- I wake up feeling rejuvenated
- I am alert and productive during the day
- My sleep is not disrupted by a partner, family members or pets
If these statements sound more like a dream than reality, it may be time to adjust your nighttime routine and develop healthier sleep habits. Below are five tips to help regulate your bedtime routine, reduce stress and catch more Z’s.
- Stick to a schedule
One of the most challenging yet effective changes you can make is setting and maintaining a consistent sleep schedule. Go to bed and wake up at the same time, or as close as possible, each day, including weekends and holidays. This helps regulate your sleep-wake cycle, also known as your internal clock, making it easier to fall asleep and wake up. Adults typically need 7 or more hours of quality sleep per night. If you have previous sleep deprivation, are pregnant, or tend to wake up multiple times per night, you may need to adjust to give yourself additional hours.
If you need to adjust your current schedule, start small. Move your bedtime earlier by 15 minutes for three consecutive days, then continue adjusting in 15-minute increments to give your body time to adapt.
- Practice a relaxing bedtime routine
A calming bedtime routine signals your body that it is time to wind down. Three key components of this nighttime ritual are light, electronics and soothing scents.
Two to three hours before bedtime, begin dimming the lights. Lower light levels signal the brain to produce melatonin, the hormone that promotes sleep. Turn off electronic devices before getting into bed. Research shows the light emitted by phones, tablets and televisions can interfere with sleep by signaling wakefulness to the brain.
Incorporating calming scents, such as lavender, vanilla, valerian or jasmine, may also promote relaxation. Consider using a diffuser or lighting a candle as part of your nightly routine.
- Manage stress
Stress is a common reason many people struggle to fall asleep. Racing thoughts, anxiety about the next day or a running mental checklist can all keep you awake.
To reduce nighttime anxiety, consider the following strategies:
- Exercise during the day
- Exercise helps promote sleep and releases endorphins that reduce stress
- Keep a notepad by your bed
- Jot down worries, tasks or reminders so your mind can rest, knowing you will revisit them later
- Read to unwind
- Reading can help quiet racing thoughts and prepare your body for rest
- Practice a breathing exercise
- Try box breathing by inhaling for a count of four and exhaling for a count of four while focusing on your diaphragm expanding fully
- Repeat the process until you fall asleep
- Try a sleep meditation
- Apps like Headspace, Calm, Slumber and Buddhify offer sleep meditations and breathing exercises that help calm the mind and reduce stress at bedtime
- You can also try one of Slainte’s free guided meditations
- Evaluate your room
Think of your bedroom as a sleep-inducing sanctuary. Everything from temperature to noise levels can affect your sleep quality. Use the checklist below to determine whether your space supports restful sleep.
- Cool temperature
- Set your thermostat between 60 and 67 degrees Fahrenheit about two hours before bedtime
- Research suggests 65 degrees is ideal
- Minimal noise
- If sounds such as traffic, household activity or dripping faucets disturb your sleep, consider earplugs, a fan or a white noise machine
- Limited light exposure
- While natural morning light can help you wake up, light exposure at night can interfere with sleep
- Dim or turn off lights and devices at least one hour before bedtime
- Invest in quality curtains or a sleep mask to block light:
- Putting on a sleep mask can serve as a clear signal to your brain and body that it’s time for sleep
- For maximum comfort and effectiveness, choose a blackout sleep mask that is adjustable, breathable and does not put pressure on your eyelids, such as the Manta Sleep Mask
- A comfortable, supportive mattress and pillows
- Rotate and flip your mattress every three months to prevent body impressions and extend its lifespan
- Watch what you eat and drink
What you consume in the hours leading up to bedtime can significantly affect your sleep. Avoid going to bed overly hungry or overly full, as discomfort can make it harder to fall asleep.
Limit caffeine and alcohol before bed. Caffeine can take five to eight hours to wear off, so avoid it after 2 p.m. Alcohol may make you feel sleepy initially, but it disrupts normal sleep patterns and can leave you feeling tired the next day.
Consider which of these strategies you can begin incorporating into your routine and build from there. Make sleep a priority, and the benefits will follow.
About the author
Ms. Megan Petriello is an Assistant Vice President, 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!