When we are well rested we feel amazing. Getting the optimal amount of sleep and good quality sleep will significantly help us to perform better and be the best version of ourselves. We make better decisions and be in the mindset to care of ourselves and our families better. The number of hours of sleep needed is different for everyone, and thus it’s better to focus on getting good quality sleep – or optimal sleep. If there is one thing you can do to improve your life it is to get optimal sleep every night.
Here are 3 reasons why people need to optimize their sleep:
1. Better physical health:
Getting optimal sleep contributes to better physical health. Tired people are more likely to gain weight. Studies show that sleep deprivation affects the hormones leptin and ghrelin. Lack of sleep leads to an imbalance in these hormones which leads to an increase in appetite.
Sleep deprivation also affects another hormone called cortisol. When you stay up longer your body produces more of this stress hormone. Cortisol levels are highest in the mornings and it helps us wake up and get on with our day. The levels of cortisol decrease as the day goes on. By the time bedtime comes, it’s at a low level to signal that it is sleep time. The longer you are awake you are signalling your body to produce more cortisol of which then causes insomnia. High levels of cortisol may also weaken your immune system, increases appetite and may cause your skin to look older (more wrinkles!)
2. Better mental health:
Well rested people make better decisions, are more productive, have better attention and memory. There is less risk for depression and irritable mood and hence less need for medications. You have more energy to work on your projects and goals. The more sleep you get, the more time you give your brain to cycle through the sleep cycles that are needed to rest your mind, cement in memories and prepare you for the next day.
3. Better relationships:
When you feel better you tend to foster better relationships with your family, friends and coworkers. You have more patience and energy to juggle a busy family and work life. Being well rested can give you the energy and libido for a better sex life too!
Here are 7 strategies to get optimal sleep:
Our sleep cycles are regulated by our circadian rhythm and hormones (cortisol and melatonin). There are 5 stages of sleep and we cycle through these stages a few times during our sleep. Our lifestyle habits affect these hormones. The following 7 strategies will help balance these hormones to help cycle through the stages of sleep properly to get the optimal sleep we need.
1. Minimize screen time at bedtime
Not only do cell phones, TVs, and laptops cause distractions at bedtime, they emit a blue light that decreases melatonin secretion. Melatonin is a hormone that makes you sleepy and lower levels of it may make it harder for you to fall asleep. Leave the electronics out of the bedroom.
2. Minimize stimulants in the evening
Don’t drink caffeine, smoke, do strenuous activities, or take stimulating drugs (including some cough and cold medications) a few hours before bedtime. Not only is caffeine a stimulant, it is also a mild diuretic that makes you pee more often. Instead try relaxing activities in the evening such as giving your partner a massage, reading a book, meditate or listening to music.
3. Go to bed and wake up around the same time every day
Your circadian rhythm is like your inner body clock. It helps determine your sleep cycles. Help keep your circadian rhythm regulated by going to bed and waking up around the same time. It also helps to produce the right amount of melatonin in the evening to make you sleepy. Think of how parents try to put their kids to bed at the same time every night. They want their kids to be well rested so that they can be happy and able to function better the next day. Shouldn’t the same idea apply to adults?
4. Create an optimal sleep environment.
Sleeping in a very dark room is the best way to get good quality sleep. If your room has a light your eyes respond to this light. The light prevents your body from producing adequate amounts of melatonin. Use blackout blinds for your room or use an eye cover to create that dark environment. Other ideas for a good sleep environment include – sleeping in a cool and quiet room and investing in a good pillow and mattress.
5. Caffeine curfew
Too much caffeine can reduce the quality of sleep. Caffeine has a half-life of 4-6 hours. This means that if you had 200mg of caffeine at 3 pm, it will take 4-6 hours for your body to break it down to 100mg. By 9 pm you may still have 100mg of caffeine in your body. Stop drinking the caffeinated products at least 4-6 hours before your bedtime. You may be able to fall asleep at your regular time, but the quality of your sleep is decreased. You spend more time in light sleep rather in the deep/REM sleep that is needed to feel well rested the next day. The cycle repeats when you wake up feeling tired and so you go for more caffeine. Implement a caffeine curfew and stop drinking caffeinated products by 2 pm.
6. Exercise in the morning and get some sunshine!
Exercising gives you so many benefits including better sleep! Choosing the time of day to exercise is important too. Studies show that early morning exercise will help boost those cortisol levels in the morning. It will give you the energy to perform better during the day and cortisol levels will fall by bedtime to allow you to have a better sleep. Sunshine in the morning will also do the same thing. Get some sunlight in the morning to get optimal levels of those hormones which ultimately will lead to a better quality of sleep at night!
7. Use an alarm clock
Most people use an alarm clock to wake up in the morning. How about using setting your alarm to go to bed at night? We get carried away with our evening activities that we may stay up past our optimal bedtime. Set the alarm clock to remind you that it’s time to go to sleep.
Strive for great quality of sleep at night! You don’t have to implement all 7 strategies at once. Pick one or two to start with and work from them. You will see the results very quickly! It will make you feel better, perform better and have better relationships. Set yourself up for a great day to be more efficient and effective.
What are you going to do to get better sleep at night?
[…] Related article: The Power of Sleep […]
Love this post. So much vital information on sleep.
I especially love the caffeine curfew and the regulating go to bed and wake up times.
Great post! Thanks for sharing.
Now I know why stressed people add weight.
Its a well written article, Minda. Lots of facts and good advices. I hope it could help many others to see the importance of adequate and qualitative sleep.
Wow! These are great tips. I will definitely recommend and save!
Thank you Tanya! I appreciate it!