If you're anything like me (and a large portion of the population), you probably struggle to get to sleep or to wake up. Insomnia is a problem for many, with a variety of things affecting our ability to sleep, ranging from anxiety and stress, to hormones and the lunar cycle.
Our Circadian rhythm (aka our internal 24 hour clock), tells us when to be sleepy or alert, due to hormonal changes brought on by the level of light or darkness in our environment. When our Circadian rhythm is off it can cause issues in more than one area of our lives. If you notice yourself being tired or inattentive during the day, having decreased memory and decision making abilities and restless anxiety during the night, you too probably fall into this category.
Below is a list of tips to help you bring your internal clock back into alignment. However, if you are suffering from severe insomnia please contact your doctor. Insomnia, a disorder in its own right, may also be a symptom of other underlying issues, such as Depression, Hyperthyroidism, Parkinson's disease and more.
With the application of the following tips and tricks you should be back on the road to a better night's sleep in no time!
Tip #1 - Try a Routine
You may not believe it, but routines are incredibly helpful when integrated into our daily lives. Having a routine allows our bodies to pick up on cues that keep our biological clocks on track. Going to bed and waking up at the same time daily, even on weekends, lets our bodies know when to be active and when to wind down.
Studies have shown that habitual times for specific activities help keep our internal clocks functioning properly. According to a study (completed by Ryerson University and The University of Arizona, cited below) on the correlation between daily routine and sleep, "Findings from this study...highlight the relative importance of the regularity of daytime activities on sleep. Accordingly, future research should test treatment components that focus on regulating daytime activities, which would likely improve treatment outcomes."
Having a routine has also been associated with lower levels of stress, higher productivity and mental well being, increased ability to manage time, and emotional stability. Having a routine also decreases our anxiety, by giving our day a level of predictability. Which is especially important in keeping us healthy and comfortable during difficult or uncertain circumstances.
The sleep study goes on to say, "those with sleep disturbances attempt to engage in compensatory coping behaviors, such as sleeping-in, napping, and living an overall sedentary lifestyle. These behaviors can decrease one’s sleep drive, resulting in both sleep onset and maintenance problems."
Tip #2 - Make a Point to see the Sun Everyday
The Sun plays a huge role in keeping our Circadian rhythm in alignment by giving our brain information throughout the day. The amount of light in our environment informs our brain when to send melatonin into our system and when not to.
Melatonin is a naturally occurring hormone that regulates our sleep-wake cycles, but has been proven to decrease with age. Conversely Cortisol, (another naturally occurring hormone) triggered by exposure to light, floods through our systems naturally waking us up. Melatonin supplements can be found at any drug store, however, over-use of melatonin will cause your body to decrease the amount that it creates naturally, so should only be used when needed.
Artificial light may also throw off our internal clocks, especially if we are exposed to it during the evening or night time hours. Limiting our evening exposure to bright lights and computer or phone screens may help us to realign our internal clocks and get back into a routine.
"... those with sleep disturbances attempt to engage in compensatory coping behaviors, such as sleeping-in, napping, and living an overall sedentary lifestyle. These behaviors can decrease one’s sleep drive, resulting in both sleep onset and maintenance problems," states a sleep study by Ryerson University.
Tip #3 - Move Your Body
One of my favorite things to do to that has multiple benefits, not only for promoting a regular sleep schedule, but also to keep my body and mind in shape, is a short daily work out. My preference is yoga or pilates, as they are quite gentle but still get the job done, and can be completed in as little as 15-20 minutes. Studies show correlations between a sedentary or inactive lifestyle and poor quality of sleep.
The study goes on to state "Increased daily activities may contribute to a higher sleep drive by eliminating these behaviors that interfere with this sleep process."
Tip #4 - Diet and Nutrition for a Better Night's Sleep
Sleep is a very important factor in our overall health and wellness. It allows our bodies an opportunity to heal and rejuvenate.
A study done by sleepfoundation.org states "What a person eats also impacts sleep quality and duration" going on to state "Having a diet that is too high in calories or fat may make it harder to get enough sleep, as do diets lacking key nutrients, like calcium, magnesium, and vitamins A, C, D, and E."
There are certain foods that should be avoided or limited like caffeine and alcohol, which are known to cause disruptions to sleep, making falling and staying asleep much more difficult. On the other hand, there are also some foods that are high in Tryptophan, an essential amino acid which promotes quality sleep and an elevated mood. Examples of food containing tryptophan would include turkey, chicken, cheese and milk, to name a few.
However, food should not be consumed too close to bed time as we require time to digest. Adhering to an eating schedule also keeps our bodies in a relatively predictable routine, creating further harmony between our minds and bodies.
Tip #5 - Sleep Environment
Lastly, we cant forget to mention our sleep environment, which also has a big impact on our quality of sleep. An ideal environment conducive to sleep may include soft/dim lighting, relative silence or the gentle whirring of a fan, and a clean and comfortable bed and bedding. Candles or scents may be utilized to create an atmosphere of relaxation leading up to bed time (ensure all candles are put out prior to sleeping). Lavender and chamomile scents, and teas, both have calming and stress reducing qualities.
A very dark room and slightly cooler temperature also support sleep. According to a clinical review conducted by ScienceDirect entitled 'The relationship between insomnia and body temperatures', they state "Sleepiness and sleep propensity are strongly influenced by our circadian clock as indicated by many circadian rhythms, most commonly by that of core body temperature". A cooler temperature stimulates production of melatonin. The clinical review goes on to say,
"In addition to promoting sleep, melatonin is also a powerful anti-aging hormone. Other benefits of increased melatonin production are regular menstrual cycles, enhanced moods, weight loss, cancer-fighting properties, and increased brain health."
Good personal hygiene also promotes a comfortable sleep, and taking an evening bath or shower is a great way to encourage your body to wind down and prepare for slumber.
Conclusion
Though there are a variety of factors that can contribute to trouble sleeping, there are also steps we can take to promote a healthier lifestyle, and in turn a more adequate sleeping schedule. Try out our tips above and let us know if your quality/quantity of sleep has improved! Feel free to comment any advice or tips you find helpful in the quest for a restful nights sleep.
Take good care. Love yourself, love each other.
Sources:
Bremner JD, Moazzami K, Wittbrodt MT, Nye JA, Lima BB, Gillespie CF, Rapaport MH, Pearce BD, Shah AJ, Vaccarino V. Diet, Stress and Mental Health. Nutrients. 2020 Aug 13;12(8):2428. doi: 10.3390/nu12082428. PMID: 32823562; PMCID: PMC7468813.
Thank you, I needed this. 👍