If you want to get better, more restful sleep, there are tons of easy things you can do to catch as many zzz’s as possible. Things like work, stress and other daily habits impact your quality of sleep, so we talked to experts to find helpful tips and tricks so you can take on every day fully rested.
Adults not only need seven to nine hours of sleep per night, but they also need to get quality sleep by staying asleep long enough to transition through full sleep cycles, including deep sleep, says clinical psychologist and author Whitney Roban, who founded Solve Our Sleep.
“It is during this stage of deep sleep that our brain consolidates and processes information from the day, which is very important during stressful times,” she says. “The biggest cause of impairment to our quantity and quality of sleep is stress and anxiety. Our brain and our bodies need to be relaxed in order to fall asleep and stay asleep. Our bodies release cortisol in times of stress, which leads to lower melatonin levels and trouble falling asleep as well as interrupted sleep.”
We asked experts for advice on getting a good night’s sleep, which not only repairs and recharges us, but helps benefit our physical and mental wellness, according to Judy Ho, a clinical and forensic neuropsychologist and host of the “SuperCharged Life” podcast.
“Sleep is crucial for us to be able to make good decisions, regulate emotions well, be in a better mood, boost immunity, improve attention and memory, lower blood pressure, maintain healthy weight, reduce diabetes and keep our heart healthy,” she says.
Here are tips from sleep experts that may help you rest easier tonight.
Put the phone away
Our phones are often how we keep in touch with the rest of the world; whether that be checking the news, catching up on social trends or chatting with friends and family members. And, while you might already know that being attached to your phone isn’t the best thing for your mental health, you might not realize how it’s also affecting your physical health. “Constant contact with your phone can hinder both productivity during the day and your sleep quality at night,” says certified sleep science coach Matthew Ross, co-founder of The Slumber Yard.
Beyond the negative aspects related to blue light, having your phone next to you can make you feel anxious, he adds. “When your phone is within arm’s reach, you’ll be tempted to check news outlets and think about the current crisis, which will obviously cause stress.” He suggests charging your phone in a different room at night. Another way to ensure you won’t be reaching for your phone when you should be sleeping: a phone safe.
Stretch before bed
Ross recommends doing some light stretching exercises about 15 to 30 minutes before lying down. “It’s often difficult to fall asleep when your muscles are tense and tight, which can happen during times of extreme stress,” he says. “If you go to bed tight, you’ll likely end up tossing and turning frequently in order to find a comfortable position. Stretching will help loosen up your muscles and get your body in a relaxed state for sleep.”
Wear an eye mask or earplugs
Certified sleep science coach Jason Piper, founder of Build Better Sleep, says that getting proper high-quality sleep will help you to keep your immune system in tip-top shape, handle stress better, improve your mood and be more resilient.
Especially during uncertain times, “being able to flex and bend instead of break will allow you to come out… better,” he says. Sleeping in a completely dark room helps lead to maximum melatonin production, according to Piper.
Write in a gratitude journal
Certified sleep expert Martha Lewis, founder and CEO of the The Sleep Detective, says taking a few minutes to reflect on your day and think about what you’re grateful for can improve sleep. She cites an English study of 400 adults that found gratitude increased the quality of sleep, decreased the time it took to fall asleep and lengthened how long people slept.
“Since gratitude activates our hypothalamus and our hypothalamus controls our sleep, when we are thankful it makes it easier for us to fall asleep,” she says. She recommends using gratitude journals to write down three things you’re grateful for every day.
Try blue-light-blocking glasses
Lewis says the blue light from screens and lightbulbs suppresses melatonin, your sleepy hormone. “Wearing glasses that block that blue light can encourage melatonin production in the evening before bed so you fall asleep quickly and stay asleep all night,” she says. “Since they’re available on Amazon for $10 a pair, it can’t hurt to give them a try if you have a hard time falling asleep at night.”
Follow a routine
“Try to follow a consistent sleep schedule, going to bed and waking up approximately the same time each day,” Roban advises. “Our bodies thrive on consistency, and a consistent sleep schedule promotes healthy sleep.”
She recommends following a brief and consistent bedtime routine every night. “Do something that relaxes you — yoga stretches, deep breathing, journaling, reading a nondigital book, listening to relaxing music — every night before bed. A consistent bedtime routine will signal to the brain and body that it is time for sleep.”
Be sure to take part in both productive hours and relaxation hours, Ho adds — but try to keep them separate. Especially, if you work and play in the same space.
“It’s very easy right now to just mix work and pleasure in all areas of the house,” she says. “Make sure you have hours for work — and locations within the home associated with work — and mimic the idea of leaving work where you stop working by early evening or late afternoon and go to the other areas of your house associated with relaxation.”
Upgrade your sleeping arrangements
Roban says sleep deprivation has been shown to affect our daily cognitive, emotional, psychological, physical and behavioral functioning. “Sleep deprivation is related to significant medical issues such as a weak immune system, heart disease, stroke, obesity, diabetes and cancer,” she says. “It is related to significant emotional issues such as anxiety and depression, and behavioral issues such as inattention, impulsivity, irritability, lethargy and poor memory.”
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