So you want to get a good night’s sleep?
Like many of us these days, sleep is an elusive creature. Our modern lives have us traveling across time zones, sleeping in more and more hotel beds, or just plain stressed out from daily life. Let’s face it; we are a sleep-deprived civilization which values have been driven us to sleep less and less and our bodies haven’t been able to keep pace.
We have forgotten what it’s like to sleep like a kid again.
Well, here are five things you can do today to get a good night’s sleep tonight.
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Light is both friend and enemy of a good night’s sleep.
Get out in the morning and get some natural light exposure. Getting a good night’s sleep starts from the moment you wake up. Exposure to natural light signals to your body that it’s time to be awake and start releasing those hormones that keep us alert and functioning for daytime performance – light exposure is a significant factor in setting our circadian rhythms. Also, it helps shut off the release of those hormones related to sleep.
When the sun goes down, it’s time to shift gears and manage your exposure to light to signal your body to start the production of melatonin – a hormone the body produces to prepare for sleep. How do we control our light exposure at night? Shut down your electronic devices at least 60 minutes before bedtime. For you, night owls, wear blue blocking glasses (you can get this dirt cheap on Amazon), install light dimming software on your computer (recommend F.lux, a free app for Mac, PC, and Linux operating systems), and use the night shift function on your mobile devices.
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Put down that late afternoon latte.
Caffeine is a stimulant that is designed to keep you awake and stimulated. Everyone knows I spent my morning worshiping at the great altar of Java! It also takes caffeine on average 6 hours for half of the caffeine to leave your system. Not something you want hanging around when it’s time to go nite-nite.
Now there are several factors in determining the effects of caffeine will have on your sleep, metabolism, age, genetics are just to name a few. Some people hypersensitive to caffeine should not have it at all. If we are getting a good night’s sleep, we will have the energy we need throughout the day and will have no need for that afternoon pick me up after all.
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Get moving.
The human body was made to move, and we all know the benefits of exercise to stay in shape. Did you know that there is a secondary benefit to sleep? Exercising and being active throughout the day will wear you out and help you sleep as soon as your head hits the pillow. Plus, the human body assimilates all the proper nutrients you are putting in your body (you are eating healthy, right?) more efficiently when you are active.
I always love it when I can get a two for one deal! Be warned; some experts recommend you wrap up your workout not later than three hours before your expected bedtime.
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Be Cool.
I’m not talking about being Joe Cool and running around with a leather jacket and a hip pair of sunglasses. I am referring to the temperature settings in your room. When you go to sleep your brain is trying to lower your body temperature, so sleeping in a cold room is critical to supporting a good night’s sleep. Another hack you can apply is to take a cold shower right before going to bed.
Sleep experts say a room between 65-68 °F (18-20°C for my global peeps) is ideal for setting yourself up for a night trip to Dreamville. Comfort is key, so use your discretion on what feels right to you. I, myself have no problem sleeping in a room in the low 60s.
Also, be wary of pillows that trap heat. I recommend using a buckwheat pillow. Found this little jewel while living in Japan. Buckwheat pillows allow for air circulation and are perfect for sleep support.
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Black is, well the new black.
As we began, we are ending with light control. Sleep in a room that is dark, cool and quiet will keep the sleep hormones flowing and your circadian rhythms on target. Our eyes and skin have individual photoreceptors that can be triggered by light infiltration into our sleeping environment. Get blackout curtains and remove all light sources from your sleep chamber.
Traveling always presented a problem, as hotels usually have pretty big gaps under the door and curtains that would let in streams of light, especially in urban areas. To solve, I use the hotel hangers with clamps to ensure the curtains are as closed as possible. I put a towel to cover the gap in the door and bring some tape to cover any holes in the curtains. Excessive? Maybe, but a good night’s sleep is non-negotiable for me!
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