Hi, I’m a cardiac nurse
And I’m here to tell you that adequate sleep is essential for overall health and wellbeing. We’ve all been there. Tossing, turning, and clock watching. When will I finally drift off to sleep? How much longer till my alarm goes off?
Learn what habits to start and which ones to break and start sleeping better tonight!
Why is Sleep so Important
Sleep is as essential to life as food, water, and oxygen. In fact, sleep deprivation can kill you faster than food deprivation. We spend nearly 1/3 of our life doing it, so we better take our sleep quality seriously, or our health may suffer.
When we sleep, our body is busy repairing all the damage we did while we were awake… in essence. Growth hormone is released in deep sleep and our body uses that to repair tissues and build muscles.
During sleep, our immune system releases specialized cells that help us fight infections and inflammation. What does your mom say when you have a cold? “Get plenty of water and rest!” Mom’s are pretty smart, ya know?
Along with decreased inflammation, sleep also regulates our blood pressure and blood sugar, all aiding to keep our hearts healthy! Getting proper amounts of shut-eye also lowers our risk of depression, another heart healthy benefit.
Trying to lose weight? Well guess what! Getting adequate sleep also regulates the hormones that control appetite as well! If you are walking into work after only 5 hours of sleep, you might find that you need to snack throughout the day or that you overeat at lunch.
Adequate sleep aides in cognitive function, decision making, concentration, and improves reaction times. Studies have shown that being awake for 18-24 hours and driving is as dangerous as drunk driving.
We retain new information, like learning a new skill during deep sleep by transforming our short term memories into long term memories. Have you ever noticed you are extra tired or sleep better when you are trying to learn something? Think about the last time you tried a new hobby? Or when you got hired for a new job?
1. Same Time Everyday
Are you the type of person that wakes up with the sun? You barely peek your eyes open to check the lighting in your bedroom to gauge how much time left you have before you get up, and you notice the room has a little natural light pouring in. You try and try, but after seeing that little bit of light, there is no going back to sleep for you.
That is part of your body’s natural sleep/wake cycle called the circadian rhythm. Light cues alert the brain that it is time to wake up and stop releasing melatonin.
Your body runs on a 24 hour cycle. If you are not going to bed and waking up at the same day each day, you are negatively affecting that natural cycle and your sleep quality. Maintaining a consistent routine helps you fall asleep faster and wake up without an alarm!
When we set our routine and give ourselves 7-9 hours of sleep, our body is able to cycle through the multiple sleep stages, which helps us feel rested in the morning.
There ya go! Tip one, go to bed and wake up at the same times everyday. Even on the weekends!
2. Develop a Bedtime Routine
Do not get into bed and scroll through your phone until you fall asleep. That is one of the worst things you can do before bed. The blue light prevents your brain from releasing melatonin and the stimulating content on social media or games also keeps your mind active when you should be slowing down.
About an hour before you want to climb into the sheets, shut off the electronics! TV, laptop, tablets, and phones! Now for the next 60 mins, do calm, non-stimulating activities. Shower, wash your face, brush your teeth, meditation, journaling, washing the dishes, whatever floats your boat!
Taking a warm shower can cause a “heat-dump” afterwards, lowering your body temperature, which happens naturally during our circadian rhythm as our body prepares to sleep. Might be worth a try!
Any journaling should be done with old fashioned pen and paper. Some people prefer yoga over meditation, and that’s fine! But make sure your yoga is specifically a bedtime routine practice, because a lot of yoga raises body temperature- stimulating your body and mind.
3. Optimize Your Sleep Environment
Make your bedroom conducive to sleep! I always tell my patients, bedroom activities should be sleep and sex.
What do I mean by that? I’m telling you to not pay your bills in the same room you are supposed to be getting rest. Move any exercise equipment into the spare room or garage. That way, when you walk into your bedroom, your mind knows 1 of 2 things will be happening.
Block out any outside light by closing doors or investing in black out curtains.
Live on a noisy street? A sound machine will be your new best friend! They are very affordable and well worth it if it means you will get the required rest you need to live your best life.
Make sure your sheets are nice and clean! Nothing feels better than climbing into a cool, made bed with fresh sheets!
4. Kick Out Your Partner!
Now, this tip may not be for everybody for a few different reasons. Some people actually sleep better with the love of their life lying next to them. And others may not have a spare room to kick their partner out to 😂.
I am the type of person that sleeps better alone. My husband and I have lived together for 7 years and we have always worked opposite shifts, so I am normally in bed alone. When we do share the bed, his breathing and his repositioning in the night wakes me up! And vice versa! I will also take blame on waking him up too!
Sleeping apart from your partner may be beneficial to both of your sleep schedules AND could benefit the relationship because you aren’t holding resentment towards your partner for keeping you awake half the night.
5. Invest in a Comfortable Mattress and Pillows
Did I mention earlier that you spend nearly 1/3 of your life sleeping? Well you do. Since such a large portion of your life is spent in bed, investing in your sleep tools is priority.
Are you waking up with back or neck pain? It might be time for a new mattress or pillows. Don’t have money for a new mattress? There are all sorts of mattress pads and covers available for purchase online for a decent price. A mattress pad might just be what you need to help give you more time to save up money for a whole new mattress.
A mattress pad might also help couples who have opposite firmness preferences. Do you like a soft mattress while your partner likes a firm one? Can’t afford a mattress that is side adjustable? Yea, me either. Try purchasing a mattress pad for half the bed to suit what you like.
All pillows lose their shape after a few years, be sure to replace them regularly. Some pillows are specially designed for side and stomach sleepers, so be on the look out for those! Could make all the difference in getting great sleep!
6. Be Mindful of Food and Drink
Ohhhh alcohol….. makes you sleepy…. but does not keep you asleep. So do not think drinking a glass of wine before bed is beneficial. Sorry. Overconsumption of alcohol will also negatively impact your sleep with frequent awakenings, getting up to use the bathroom, and even dizziness or nausea.
The half life of caffeine is 4-6 hours. Which means 4-6 hours after drinking a cup of coffee, there is half the amount of caffeine from that drink still in your blood. It is recommended to stop drinking all caffeinated products several hours before bed. This includes dark chocolate and any other foods that have caffeine.
High fat meals can upset the digestive system and also keep you tossing and turning well into the nighttime hours. Be sure your last meal for the day includes a proper amount of protein, fruit, veggies, and even a whole grain to maintain your blood sugar and keep your stomach happy!
7. Exercise Regularly
Burn energy, increase tiredness. Seems simple right? Really… it is THAT simple.
The more energy you expend during the day, the more tired you will be at night and the better you will sleep! Since starting this blog, my activity has decreased a lot on the weekends and I can tell when I lay down at night. It definitely takes me longer to fall asleep and I do notice waking up in the middle of the night too. Have you experienced something similar?
All that being said, you want to avoid exercise too close to bedtime. Physical activity can increase your core temperature, which could take up to 4 hours to decrease again. Remember what I said earlier? Our core temperature dropping is a natural part of our circadian rhythm and aides us in preparing to sleep. So keep your physical exercise to a daytime or early evening activity.
8. Manage Stress and Anxiety
Is your mind racing with repetitive thoughts when you lay down to sleep at night? I think we all do that from time to time, but these intrusive thoughts keep us awake and makes us even more anxious.
What I want you to do if you have repetitive thoughts when trying to sleep is to write those thoughts down. Getting the thought out of your mind and onto a piece of paper can help your mind calm down because the thought is now tangible and will be there in the morning when you wake.
First tip not working? Try this. Think to yourself…. is there anything I can do to solve this problem right now laying in bed? If the answer is no…. tell yourself that a rested mind will be able to solve the problem tomorrow. Repeat that in your mind as long as you need to or till you hopefully drift asleep.
Go to your happy place. This takes some practice. Whenever I lay down at night, I think about hiking in Yosemite National Park. That has been my favorite vacation and I felt truly free and humbled during my time there. I imagine myself walking down the trial and try to remember every little detail and before I even get to the destination, I am out.
When trying to imagine your happy place, thinking of all the details you can is important. And you might start to find your mind wandering and that’s ok. Anytime your mind wanders off your happy place, train yourself to pick up where you left off. This is a skill that will take a few weeks to master, but it is possible!
9. Seek Professional Help If Needed
If the previously mentioned tips are not making a positive impact on your sleep, you may need to make an appointment with your healthcare provider. There are certain medical diagnoses and genetic factors that can affect our sleep.
There are medications available to help you sleep, but be aware of possible side effects from those medications as well.
Melatonin is available over the counter in the U.S. and many other countries, but it clearly states on the bottle that it should not be taken for more than 2 weeks without talking to your healthcare provider. So if you are taking this supplement for an extended period of time, you need to make an appointment with a healthcare provider.
Final Thoughts
Well there ya have it! The sleeping tips that if you follow, will take your sleep game to the next level! Sleep is undeniably important to our health and we need to start taking better care of ourselves.
Here are some additional resources for you to do your own research and educate yourself! Till next time, Cheyenne ✌🏻
National Heart, Lung, and Blood Institute
Disclaimer: The health and wellness advice provided on this platform is for informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of your physician or other qualified healthcare provider with any questions you may have regarding your health or a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read here.
