To Sleep, Perchance to Dream: Part 2

Photo by Jason Blackeye on Unsplash

To Sleep, Perchance to Dream, Part 2

-Hamlet, Shakespeare

Last month, we established the importance of getting a good night’s sleep and some reasons you may be struggling to do so (look to part 1 for a refresher). Now we’ll look at some things you can do to improve your sleep. Let’s start with your morning and work through an ideal day for your sleep.
Wake up at the same time every day. Whatever time works best for you. Caffeine is fine…in moderation…and before noon (or 6-8 hours before your bedtime). Make sure you are eating well-balanced meals throughout the day. That includes breakfast - don’t skip it! Too much or too little protein or carbohydrates can interfere with your sleep. Higher fiber foods seem to be helpful in promoting sleep. Vitamin C and Vitamin D can also improve your sleep, so eat your fruits and veggies and go get some sun (safely, with the sunscreen and hydration and all).
While you’re outside, get some movement in (inside works too). Exercise during the day seems to help improve sleep. Be mindful that exercise late in the evening or at night seems to negatively impact your sleep hormones (melatonin). Try to avoid naps, especially later in the day. You also shouldn’t be doing any homework or watching TV in your bed during the day. The bed is for bed activities, namely sleep.

Fast forward to your evening. You’ve got a few hours left before bed. You’re doing the last few things you need to get done for the day or you are just relaxing. Try to avoid alcohol 4-6 hours before bed. It may make you sleepy, but it can cause rebound wakefulness a few hours after you fall asleep. Put down the electronic devices (blue light) an hour before bed. Maybe save that new horror movie for earlier in the day. That is, avoid upsetting content (including the news) for 2 hours before you drift off to dreamland. This is also the time you can add in some extra relaxation. Relaxation techniques can include breathing exercises, guided meditation, yoga, and aromatherapy (try lavender). Teas like valerian and chamomile are thought to help promote relaxation. Consider taking melatonin as a supplement in the short-term. (Even though these teas and supplements are generally considered safe, you should talk to your provider before you try any supplements of any kind). 

So now you’re ready to crawl into bed. This also needs to be at the same time every day. Make sure your environment is conducive to sleep. Is that pile of clothes on the chair bothering you? Put it away before going to bed. Give yourself to the dark side (Star Wars joke, anyone?). I’m not actually talking about the Sith though. I meant the room. Use eye masks or black out curtains or put the little stickers over the electronic lights. The room should be dark. The room should also be cool. Use your fans or air conditioners to make this happen. Your body should be warm. Try a warm bath (or shower or foot bath). Or the sauna. Whatever you have at your disposal. Are you comfy? Pajamas and bed linen should be comfortable. 

Now that you’ve done all of that, close your eyes and get some sleep. 

Sweet dreams.

Written by Karalee Landers, PMHNP