Sleep with a Purpose

As with anything, over the years, society has developed many myths about the best ways to attain a good night sleep. Here are five “facts” you’ve probably heard, and most importantly, the truth behind them:

Alcoholic Beverages Will Help You Sleep Better.
As relaxing as a glass of wine can be, alcohol is never a solution to a health problem. Though, from time to time, having a drink before bed can help you fall asleep faster, it also makes it hard for your body to reach the deeper, more restorative REM levels of sleep. This is hazardous to both your sleep and health, as your inability to reach the REM cycle will make you feel more tired the next day. In addition to this, having alcohol before bed can cause withdrawals in the middle of the night, forcing you to wake up. Should this trend continue day after day, those affected by it might develop a habit that could lead to an increased alcohol tolerance, and sometimes, even alcoholism.

Beauty Sleep: It’s Not Real.

Heads up, ladies—beauty sleep is real! In a recent study in Sweden, researchers monitored participants getting different amounts of sleep, took their photos the following day, and had them ranked by random groups of onlookers. After an in-depth review and voting process, it proved overwhelmingly true that those who got the recommended eight hours of sleep actually did appear more attractive the next day.

The Older You Get, the Less Sleep You Need.

Just because you’re getting older, it doesn’t mean your body doesn’t still have some basic requirements. Because senior citizens tend to wake up in the early hours of the morning, many people incorrectly assume that they do not need a full eight hours of sleep to function properly. Many seniors struggle with sleep as a result of hormonal and body clock changes that come with age. Furthermore, they are also more likely to suffer from sleep disorders like sleep apnea and insomnia. That said, as they are at a higher risk of disease and poor body function, it is even more important for older individuals to get a full night of sleep to ensure that they keep their body as healthy as possible.

Naps Just Aren’t Worth It.

Some people think naps are only for children—wrong! If you have trouble sleeping throughout the night, a 15-20 minute “power nap”—preferably between the hours of 1 and 3 p.m.—may be just what you need to get through the rest of the day feeling alert and refreshed. As beneficial as this can be, keep in mind that naps longer than 45 minutes, especially those later in the day, can actually leave you feeling more tired than you were before—and interestingly enough, can negatively affect how well you sleep throughout the night. 

Big Meals Mean Big Nightmares.

What you eat before bed has absolutely nothing to do with what you dream about. By definition, dreams are deep, psychological processes that allow you to filter all of the information you’ve received during the day. This, obviously, cannot be affected by food—but those who do eat large meals before sleep should beware of acid reflux.

 

There are many factors that affect how well you sleep at night, including: your sleep schedule, your bedtime habits, and even your day-to-day lifestyle choices. While the amount of sleep we need to function is different for every person, there are many basic actions we can take to ensure that we receive a healthy amount of sleep each and every night. To make sure you stay productive, mentally-sharp, emotionally-balanced and full of energy all day long, follow these sleep tips and get the most out of your full night of rest.

Tip 1: Keep a Regular Sleep Schedule

Each person’s body follows a circadian rhythm; a natural sleep-wake cycle, or physical, mental and behavioral changes that act according to a 24-hour rotation. To get the best possible sleep, it is important that you make sure you stay in sync with this circadian rhythm. By keeping a regular sleep schedule, where you go to bed and get up at the same time each day, you will wake up feeling much more refreshed and energized than if you were to sleep the same number of hours at different times. Consistency is important—even a marginal difference of one to two hours can affect this result.

Use these guidelines to make sure you follow your circadian rhythm:

• Set a regular bedtime.
• Try to wake up at the same time every day.
• Take a nap to make up for lost sleep.
• Be smart about when you nap to make sure it doesn’t keep you up all night.
• Fight after-dinner drowsiness.

Tip 2: Regulate Your Sleep-Wake Cycle

Our sleep-wake cycles are regulated by a natural hormone called “melatonin.” Because the production of melatonin depends greatly on light exposure, the human brain typically secretes more in the evening, when it’s dark, to make you sleepy; and less during the day, when it’s light, to keep you awake and alert. How well our bodies produce melatonin can be affected by our daily activities. Staying in an office for many hours a day, away from natural light, for example, can make our brain sleepy. Furthermore, bright lights at night—like those coming from our TV or computer screens—can halt our natural production of melatonin and make it hard for us to go to sleep.

Follow these guidelines to naturally regulate your own sleep-wake cycle, in an effort to get the best sleep possible:

During the Day

• Remove your sunglasses in the morning and let light onto your face.
• Spend more time outside during daylight.
• Let as much light into your home/workspace as possible.
• If necessary, use a light therapy box to simulate sunshine.

At Night

• Turn off your television and computer.
• Don’t read from a backlit device, like an iPad, at night.
• Change your light bulbs.
• When it’s time to sleep, make sure the room is dark.
• Use a flashlight to go to the bathroom at night.

Tip 3: Create a Relaxing Bedtime Routine

Make an effort to relax and unwind before bed to gain a more deep and peaceful slumber. Creating a routine like this sends a powerful signal to your brain that it’s time to wind down and let go of any stress you acquired throughout the day.

Use these guidelines to build your own relaxing bedtime routine:

• Make sure your surroundings are quiet.
• Keep your room cool.
• Make sure your bed is comfortable.
• Don’t bring work to bed—your bed should only stay associated with sleep.
• Try one of the following activities before bed to help you relax: read a book or magazine by a soft light, take a warm bath, listen to soft music, listen to books on tape, or do some simple stretches.

Tip 4: Eat Right and Exercise Regularly

How well you eat and exercise throughout the day can directly affect how well you sleep at night. In particular, be careful of what food and exercise you allow in the hours just before you go to sleep. 

Use these eating and fitness guidelines to help you to get a good night sleep:

• Don’t eat big meals at night.
• Don’t drink alcohol before bed.
• Reduce caffeine.
• Don’t drink too many liquids in the evening.
• Don’t smoke.
• Exercise for 20 or 30 minutes each day, either all at once, or broken up into segments.

Tip 5: Eliminate Stress and Anxiety

After a long day, week, or even a month, stress and anxiety can begin to build—ultimately affecting how well you sleep. It is important that you keep your stress and anxiety levels in check at all times by managing your time effectively, handling stress in a productive way, and maintaining a calm, positive outlook as much as possible.

If you struggle with stress, use these relaxation techniques to help you get to sleep: 

• Take deep, slow breaths.
• Working your way up from your feet to your head, tense all of your muscles and gradually make them relax.
• Imagine a peaceful, restful place.

Tip 6: Learn How to Go Back to Sleep

It’s normal for individuals to wake up for brief moments during the night. However, some people wake up at night and having trouble falling back asleep.

No matter what wakes you up in the middle of the night, use these guidelines to help you get back to sleep:

• Stay relaxed and don’t let stress or anxiety get the best of you. 
• Focus on relaxing, not sleeping.
• Do a quiet, non-stimulating activity.

Tip 7: Know When to Consult Your Physician

While it’s common for people to have trouble falling asleep occasionally, if it becomes a regular occurrence that affects your daily routine, you may need to speak with a doctor to determine whether or not you have an actual sleep disorder.

Consult a doctor if you experience any of the following symptoms:

• Persistent daytime sleepiness or fatigue
• Loud snoring accompanied by pauses in breathing
• Difficulty falling asleep or staying asleep
• Unsatisfying sleep
• Frequent morning headaches
• Crawling sensations in your legs or arms at night
• Inability to move while falling asleep or waking up
• Physically acting out dreams during sleep
• Falling asleep at inappropriate times