Don't Let the Bed Bugs Bite

Last week I talked about the benefits of sleep quantity and quality.  This week I will talk about how to get better sleep. 

Consistency is important.  You cannot undo the damage you are doing to your mind and body by “catching up” on the weekend.  It doesn’t work that way.  You need consistent quantity and quality sleep. 

For most people, the following steps will set them on the path to good sleep. 

·         Go to bed and get up very close to the same time every day.  Even if you slept badly one night, stay with your schedule the next morning and next day.

·         Get some sun, especially in the morning.  You don’t need much.  Five or ten minutes will do.  It tells your body that it is morning and to stop making melatonin (the sleep hormone).

·         Keep your room dark.  The darker, the better.  Do whatever that is to make it happen.  If you need a digital clock, get it as dim as possible and in red.

·         Make sure you have a good, comfortable bed.  You spend nearly a third of your life there, make the investment it deserves.

·         No screens in bed.  Preferably no reading.  Reading before bed is great.  Not in bed is better.

·         It is good to develop a nighttime routine.  It lets your body know sleep is on its way. 

·         Don’t eat for as long as possible before going to bed.  Three hours is a good goal to work toward.

·         Have your evening meal be a light meal.   Eat your heaviest meal at midday.

·         If you want to have caffeine six hours before bed, try some days with and without to see if it negatively affects your sleep.  It is best to abstain from caffeine for at least six hours or more before bed.

·         Alcohol does not make you sleep better.  If you don’t believe me, check an Apple Watch or Oura ring.  Alcohol negatively affected my sleep more than caffeine.  If you do have alcohol, it is best in smaller amounts and with your evening meal is best.

·         Screen time.  This one is difficult for me.  I like to wind down when everything is done for the day and watch a bit of television.  However, it is better to avoid screens before bed.  One hour is good.  Two hours is great.  I have blue light blocking glasses that cover my glasses.  Anything that says it blocks blue light doesn’t block it unless it has yellow lenses. They look super cool.

·         Check your medications.  Some can negatively affect sleep.  If you find that some medications you take are listed as possibly ones that negatively affect sleep and you take them at night, ask your doctor if you can take them in the morning.

I had no idea the list would get that long when I started writing.  Wow.  I hope one or two of these can help.  Some of them are easy to implement.  Others are harder. 

Getting to bed earlier may shorten your day, but you may just get more done if you go to bed earlier, get better sleep and have more energy each day.