Prioritizing Sleep Isn't A Luxury; It's A Necessity

When you struggle to wake up in the morning, the afternoon slump hits you, or you feel groggy and sluggish throughout the day, it is time to consider increasing your sleep quality. Sleep is not just about feeling rested; it's a critical component of health across multiple systems of the body. Consistent, quality sleep lays the foundation for cognitive function, emotional well-being, and physical health. Neglecting sleep can lead to a variety of health issues. Especially in today's fast-paced world, prioritizing and optimizing our sleep is essential.

In order to know which strategy has a positive impact on your sleep, I recommend assessing and re-assessing. Identify what you want to track and how you will track it before implementing. I like to track how I feel in the morning and my energy level on a scale of 1-5. I also love the Oura ring to track more detailed data in order to fine-tune.

Due to my health issue, I struggled with sleep for many years. Here are a few things that I have implemented.

 Consistent Sleep Schedule

Regularity is key. A consistent sleep schedule was a pivotal point in my journey to regain sleep. I did not like to go to bed around 9:30 pm daily but that was needed for about 6 months to relearn to sleep. Avoid fighting off sleep when you start feeling drowsy, as this can lead to disrupted sleep cycles later on.

 Manage Your Stress 

Sleep is part of the 24-hour circadian rhythm. The other component is our awake time. Stress during your day has an impact on your sleep. I used to schedule a lot back-to-back which might be fine when you sleep well but if you don’t, start scheduling more breaks – ideally every 50 minutes.

 Caffeine

I switched to having my last caffeine consumption at least 6-8 hours before bedtime. Some experts suggest even 12-14 hours. Discover what works best for your body and brain.

 Relaxation/Meditation

There are many apps available for meditation and relaxation. Try out different ones and see which one is right for you. I like the Headspace, calm, and Reveri app for iPhone.

 Screen/Bright Light

No screen 1 hour before sleep. I also wear yellow glasses (blue light blockers) 2 hours before. Between 10 pm and 4 am is best not to be exposed to bright, artificial lights. Bright light stops melatonin production. Reaching the phone in the middle of the night when you can’t fall asleep again will disrupt your natural cycle even more. Instead, use a meditation app or breathing drill to fall back asleep.

Supplements

Certain supplements might aid in improving sleep quality. I have tried a variety of supplements but so far only Magnesium L- Threonate has been a game changer for me. However, it's essential to start slow, monitor reactions, and adjust as necessary. Always consult with a healthcare professional before starting any supplementation.

 Sunlight

Start your day with sunlight. Within the first hour of waking, step outside for some sun exposure, and do the same in the late afternoon. The duration varies with the weather: 10 minutes on clear days, 20 on cloudy days, and up to an hour on overcast days. If sunlight is scarce in your area, artificial daytime simulators might be a solution. Just remember to ditch the sunglasses during these moments to effectively reset your circadian rhythm. Don’t look directly into the sun.

 Nap Smart

If you feel that you need a daytime nap, limit it to 90 minutes or less. Short naps can be rejuvenating, but extended ones might interfere with nighttime rest. For me, a 20-minute nap is best.  

 Cool and Dark Sleeping Environment

 A drop in body temperature aids in sleep initiation. Keeping the feet warm will lower your core temperature. I like to use a heating pad or heated cheery pit pillow. 

 Limit Alcohol and Sleep Medications

I have not been drinking alcohol due to my health issues anyway but had looked into research on sleep medication. Alcohol and many sleep medications might offer immediate drowsiness but can disrupt the quality of sleep in the long run. Taking melatonin over an extended time can create a long-term lack of natural melatonin production. Melatonin is naturally released when it gets dark (that’s why avoiding bright light is so important) and stops with light in the morning. 

Prioritizing sleep isn't a luxury; it's a necessity. Implementing research-backed strategies can help ensure that each night's rest rejuvenates you for the day ahead. There are more strategies than listed here. Find what strategies work for you. Sleep well!