“The woods are lovely, dark and deep,
But I have promises to keep,
And miles to go before I sleep,
And miles to go before I sleep”
The poetic words of Robert Frost echo the elusiveness how our nightly slumber can become.
And while many of us consider sleeplessness to be deeply personal, the National Institute of Health (NIH) estimates that more than 30 percent of adult individuals experience insomnia.
On the positive side, there is a great deal of evidence supporting that developing sound routines and sleep hygiene practices can provide long-term solutions to sleep difficulties.
Here are 7 ways to ensure you get all the Z’s you need:
- Get regular
According to a government fact sheet on sleep hygiene by the Centre for Clinical Interventions (CCI) in Australia, one of the best ways to train your body to sleep well is to go to bed and get up at approximately the same time every day (even on weekends) and to keep daytime routines the same.
- Get comfortable
It is very important that your bed and bedroom are quiet and comfortable for sleeping. The CCI suggests having a cooler room with enough blankets to stay warm. Also make sure you have curtains or an eye-mask to block out early morning light and earplugs if there is noise outside your room.
- Sleep when sleeepy
Believe it or not, our genetics plays a role when it comes to our sleep cycles.
Sleep researcher Dr. Allison Siebern says, “For people who are night owls, going to bed very early goes against their physiology.”
Don’t force yourself to go to sleep early if you are not tired, she urges. “Rather than spending time clock-watching awake in bed, get up and try again if you haven’t been able to sleep after 20 minutes or more”.
- Avoid alcohol and other stimulants
Many people believe that alcohol is relaxing and helps them to get to sleep at first, however it can negatively affect the quality of sleep.
According to the CCI report, it is best to avoid consuming alcohol for at least 4-6 hours before going to bed. The same is true for caffeine and nicotine.
- Put your phone away
Prevent tossing and turning by avoiding going on your phone for at least 2 hours before bed. There is plenty science on the effects of blue light affecting brainwaves and sleep patterns. In a recent Harvard study, it was reported that blue light, known to suppress melatonin, shifted circadian rhythms by as much as 3 hours.
- Choose reading over watching TV
If you must watch TV in the evening, it is recommended that you switch off at least 30 minutes before turning off the lights (an hour or more is better), making time to engage in other, tech-free relaxing activities.
According to a paper published by the University of Sussex, reading can reduce stress levels by 68 percent.
Within just six minutes, reading has been proven to slow down the heart rate and ease tension in the muscles.
- Address stress and plan for success
One of the hardest things to achieve when getting ready for bed is to combat the feeling of having so much to do.
The Anxiety and Depression Society of America suggests that journaling before bedtime may help bring perspective and closure on daily occurring issues and thoughts. Then put them to bed!
Bonus: Hormonal changes can significantly impact your sleep quality, influencing everything from how easily you fall asleep to how often you wake during the night. Take a look at our Hormone Harmony course for practical tips on balancing your hormones and enhancing restful, restorative sleep.
References
Anxiety and Depression Association of America: https://adaa.org/understanding-anxiety/related-illnesses/sleep-disorders
Bedroom Poll – Summary of Findings by the National Sleep Foundation: https://sleepfoundation.org/sites/default/files/bedroompoll/NSF_Bedroom_Poll_Report.pdf
Centre for Clinical Interventions. http://www.cci.health.wa.gov.au regarding the information from this website before making use of such information. www.cci.health.wa.gov.au
Harvard Health Letter (2018) Blue light has a dark side. The effect blue light has on your sleep and more. Available at Harvard Health Publishing. https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side
Heid. M. (2016) What is the best time to sleep. You asked [online]. Available at TIME. http://time.com/3183183/best-time-to-sleep.
Purcell. M. (2016) The Health Benefits of Journaling. [online] Available at Psych Central. https://psychcentral.com/lib/the-health-benefits-of-journaling/
Robert Frost, “Stopping by Woods on a Snowy Evening” from The Poetry of Robert Frost, edited by Edward Connery Lathem. Copyright 1923, © 1969 by Henry Holt and Company, Inc., renewed 1951, by Robert Frost. LLC. Source: Collected Poems, Prose, & Plays (Library of America, 1995)
Watson. N., et al. (2015) Recommended amount of sleep for a healthy adult: a joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society [online]. Available at Pub Med. https://www.ncbi.nlm.nih.gov/pubmed/26039963