12 Tips for Good Sleep
We’ve all heard how important sleep is and rightly so… Sleep loss is linked to a slew of health issues, including:
-Cancer
-Diabetes
-Dementia
-Health Disease
-Weakened immune system
Matthew Walker, a British scientist and professor of neuroscience and psychology at the University of California Berkeley, has focused his research on the impact that sleep has on human health and disease. In his 2017 publication; Why We Sleep, Walker dives into 4 years of research to discuss how sleep deprivation is linked to numerous diseases.
Here are Walker’s 12 tips for good sleep aka “sleep hygiene”:
Stick to a sleep schedule
We’re creatures of habit and we should strive to keep our sleep schedule more or less the same everyday. This means weekends too! Sleeping in late on the weekends only interrupts the pattern we’ve spent the week nailing down. Schedule your sleep schedule and stick to it.
Don’t exercise too late in the day
Exercise is always strongly encouraged and can help with sleep, however, we should try to time in our exercise routine no later than 3 hours before bed.
Avoid caffeine and nicotine
Keeping it plain and simple: caffeine and nicotine are stimulants. Even consuming these in the afternoon can have an effect on your sleep. Nicotine, in particular, while it’s a mild stimulant compared to caffeine, will often wake up smokers earlier than they would naturally, due to the nicotine withdrawal.
Avoid alcoholic drinks before bed
If alcohol is present in your system before going to bed, it will interrupt your REM sleep, keeping you in the lighter stages of sleep.
Avoid larger meals and beverages late at night
Heavy meals can cause digestive issues, which will interfere with sleep. Also, drinking too many fluids can cause frequent trips to the bathroom. So keep both light!
Avoid medicines that delay or disrupt your sleep (if possible)
A handful of commonly prescribed heart and blood medications can disrupt your sleep patterns if taken before bed. If you find yourself having trouble sleeping, it is recommended you speak to your doctor to see if any of the drugs you’re taking are contributing to sleep issues. Even over-the-counter drugs can have deleterious effects on your sleep.
Don’t nap after 3 pm
Although naps can be a great pick-me-up, taking them too late in the day can make it hard to fall asleep at night.
Make sure to leave time to unwind before bed
Scheduling in time to relax before bed is a great way to prep your body to unwind before falling to sleep.
Take a hot bath before bed
A good way to unwind before bed is by taking a nice hot bath. The resulting drop in body temperature may help you to feel sleepy.
Gadget-free bedroom
Cell phones and computers can be a major distraction if used before bed. The light they emit, especially the blue light, suppresses the secretion of melatonin, the hormone that regulates sleep/wake cycle which increases in the evening.
Get the right sunlight exposure
Sun exposure during the day helps to regulate sleeping patterns. It’s recommended to soak in the sun at least 30 minutes a day.
Don’t stay in bed if you can’t sleep
If you find yourself tossing and turning in bed for more than 20 minutes, it’s recommended to get up and do something else until you feel sleepy, like reading a book.
If you’re interested in reading more about the impact sleep has on our health, check out his book Why We Sleep: Unlocking the Power of Sleep and Dreams.