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Written by Carrie Cronkite, R.N. | We’ve all been there: the restless nights, the tossing and turning… no matter how hard you try, you just can’t fall asleep. Sometimes factors such as stress and anxiety are the culprits to blame. Other times the culprits are sneakier than you realize. The good news is, you can relieve yourself from them. All of them.
Your personal sleep cycle is determined by your body’s circadian rhythm. Circadian rhythms follow a 24-hour cycle that responds primarily to light. Abnormal circadian rhythms are known to cause chronic sleep problems such as insomnia. Your body has a master clock that controls the circadian rhythm by regulating the production of melatonin (also known as the “sleepy” hormone). When your body doesn’t produce enough melatonin, you tend to lose sleep. Fortunately melatonin is produced when little light enters the brain, which leads us to our first secret to getting a better night’s sleep:
1. Turn off all electronics
About an hour prior to going to bed, make sure to turn off your television, computer, iPad, or any other electronic device. Light emitted from these devices actually prevents melatonin production in your brain. Don’t forget to dim the rest of your house lights too.
2. Opt for milk and tea, but skip the booze
Warm milk and chamomile tea have natural properties that help you fall asleep, but avoid alcohol. It may seem like a harmless sleep aid because it initially relaxes you, but it actually has an adverse effect on sound sleep throughout the night.
3. Get plenty of natural sunshine during the day
Sometimes your body’s master clock doesn’t get it and continues to produce melatonin during the hours you don’t need it to. Remind your body it is indeed daytime by soaking in some sunshine. Not only will you get a boost of Vitamin D out of it, you’ll also be working up a healthy sleep appetite just in time for bedtime.
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Tip: If you live in an area where there is a lack of natural sunshine, invest in a natural light-lamp and sit under it for 10 to 20 minutes a day during the day.
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4. Avoid the late-night heavy meals
Have your last big meal two to three hours before going to sleep. If you’re hungry, have a light snack (such as apples or cheese and crackers).
5. Avoid caffeinated beverages and foods
Caffeine is a stimulant and will cause you to lose precious sleep. Stick to your cup of Joe in the morning.
6. Relax the body and soul
Mediation, prayer, and mild exercises like Tai Chi and yoga also serve as relexation techniques to get you in the mood for a good night’s sleep.
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Tip: Avoid vigorous exercising right before bedtime, as this will pump you with enough energy to keep you up all night.
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7. Remember to empty your bladder
Getting up in the middle of the night to use the bathroom is annoying. Enough said!
8. Keep your bedtime and wakeup time consistent
Having a routine that is in sync with your circadian rhythm will help you feel refreshed all day long. Continue to stick to this routine even on weekends, as diverting from it will easily alter your sleep cycle.