Five tips to improve your sleep

A good night’s sleep is one of the most important steps on your journey to wellness. Our bodies need proper sleep to rest, repair and restore. This list is not comprehensive, but I hope some of these tips will help improve your sleep quality as they did for me.

IMPORTANT: if you are chronically fatigued, see your doctor or other health practitioner to rule out any serious medical conditions.

Stop using electronics at least one hour before bedtime, including phone, TV, laptops, and tablets

Now I know why I had difficulty going back to sleep when I worked on the computer in the middle of the night when on call! Screens on electronic devices emit blue light that blocks the production of melatonin, the hormone needed for sleep that is produced when the retinas of the eyes detect darkness.

If you must use electronics within two hours of going to bed, try blue light blocking glasses. As an alternative, install an app on your phone or laptop to change the display to a warmer light at night. I have been using f.lux software on my laptop and it is working well. I also have an app on my phone that I like called Blue Light Filter–Night Mode. 

Remove or lessen effects of EMF

Electromagnetic fields (EMF) are produced by nature and man.  Human-made EMF sources have increased dramatically in recent times due to the availability of technology and devices.  

Electromagnetic fields are produced by electricity, X-rays and telecommunication signals such as Wi-Fi, Bluetooth, cellular signals, TV antennas, and radio stations.  (This is a complex topic on its own and I will have a future post with more information on the many effects of EMF on health.)

As for this topic on sleep, insomnia and sleep disturbances occur when individuals are sensitive to EMF. Ways to reduce exposure at night: turn off all your electronic devices, including Wi-Fi routers within 10 feet of the bedroom. Turn off your cell phone, or at minimum put it on airplane mode or move it at least 12 inches from your body.

You can still use the alarm function when your phone is on airplane mode. Consider purchasing a case for your cell phone that will block EMF.

Set your body clock

Go to sleep and wake up at about the same time every day. Consistency helps your body know when to go to sleep and when to wake up. In addition, try to get outside and be in the daylight as soon as possible after you wake up in the morning. This signals the brain that it’s time to be awake.

Exercise

There are many excellent reasons to exercise, but getting a good night’s sleep is one of the many benefits of regular exercise. Find something you enjoy doing and be consistent.

It’s best to finish any strenuous activity about 3 hours before you go to bed. Gentle exercises like stretching, yoga or tai chi are fine to do before bedtime and can be beneficial for relaxation and better sleep.

Free your mind

Set aside any work, decisions or arguments at least 2 hours before going to bed. If you have a lot on your mind, write it down and let it go. I keep a notepad and pen on my bedside table. If thoughts are running through my mind when I am trying to go to sleep, I write them down and let them go until the next day.

If you are having trouble sleeping well regularly, it may help to write down what you ate and drank in the evening, what time you went to bed, and the times that you woke up during the night. Patterns emerge that can pinpoint the problem and this information will be helpful for your health care provider.

Don’t forget that the quantity of sleep is important as well. Adults 18-64 should get 7-9 hours and older adults 65+ should get 7-8 hours per the NSF (National Sleep Foundation).

Try some of these ideas and see if you can improve your sleep quality.