Can we take action to improve the quantity and quality of our sleep?
Yes, says Dr. Matthew Walker, one of the leading experts on the science of sleep and the author of Why We Sleep: Unlocking the Power of Sleep and Dreams.
1: Stick to a sleep schedule. “Go to bed and wake up at the same time each day,” he tells us. “Sleeping later on weekends won’t fully make up for a lack of sleep during the week and will make it harder to wake up early on Monday morning.”
Many of us set alarm clocks to wake up. The bigger opportunity? Set an alarm for when it’s time to go to sleep.
Matthew says: “If there is only one piece of advice you remember and take from these twelve tips, this should be it.”
2: The right sleep environment? Dark, cool, and gadget-free.
“Maintaining complete darkness throughout the night is equally critical,” he notes.
The easiest fix? Blackout curtains.
Next, we sleep best when the temperature in the room is kept on the cool side.
Then: “Get rid of anything in our bedroom that might distract us from sleep, such as noises, bright lights, an uncomfortable bed, or warm temperatures,” Matthew writes.
“A TV, cell phone, or computer in the bedroom can be a distraction and deprive us of needed sleep.”
Finally, invest in a comfortable mattress and pillow to help promote a good night’s sleep.
3: Exercise is important. But not too close to bedtime. “Try to exercise at least thirty minutes on most days,” Matthew writes, “but not later than two to three hours before bedtime.”
4: Avoid caffeine and nicotine. “Coffee, colas, certain teas, and chocolate contain the stimulant caffeine, and its effects can take as long as eight hours to wear off fully,” he notes.
The bottom line? Having a cup of coffee or a caffeinated soft drink late in the afternoon or with dinner can make it hard to fall asleep.
Also, remember that nicotine is a stimulant. As a result, smokers may only sleep very lightly. And, “smokers wake up too early because of nicotine withdrawal,” Matthew relays.
5: “Avoid alcoholic drinks before bed,” he recommends. “Having a nightcap or alcoholic beverage before sleep may help us relax, but heavy use robs us of REM sleep, keeping us in the lighter stages of sleep.”
Plus, heavy alcohol intake impacts our breathing at night.
6: Another no-no? Large meals and beverages late at night. “A light snack is okay,” Matthew writes, “but a large meal can cause indigestion, which interferes with sleep. Drinking too many fluids at at night can cause frequent awakenings to urinate.”
7: If possible, don’t take medicines at night that could delay or disrupt our sleep. “Some commonly prescribed heart, blood pressure, or asthma medications, as well as some over-the-counter and herbal remedies for coughs, colds, or allergies, can disrupt sleep patterns,” he observes.
8: Do not nap after 3 p.m. “Naps can help make up for lost sleep,” he writes, “but late afternoon naps can make it harder to fall asleep at night.”
9: Establish an evening routine where we are intentional about relaxing before bedtime. “Don’t overschedule our days so that no time is left for unwinding,” Matthew suggests.
Instead, make time to read or listen to music.
10: “Take a hot bath before bed,” Matthew recommends. “The drop in body temperature after getting out of the bath may help us feel sleepy,” he notes. Plus, a bath is relaxing and helps us slow down and unwind before bed.
11: We also want to expose ourselves to the sun. “Daylight is key to regulating daily sleep patterns,” he writes. “Try to get outside in natural sunlight for at least thirty minutes each day. If possible, wake up with the sun or use very bright lights in the morning.”
Then, dim the lights before bedtime.
12: Don’t lie in bed awake. If we are having trouble falling asleep, the last thing we want to do is stare at the clock. Turn it face-down or away to avoid worrying about what time it is.
If we are anxious or worried and can’t fall asleep for more than twenty minutes, get out of bed and engage in a relaxing activity until we feel sleepy.
Matthew writes: “The anxiety of not being able to sleep can make it harder to fall asleep.”
More tomorrow!
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Reflection: Which of Matthew’s suggestions is likely to have the most significant impact on the quantity and quality of my sleep?
Action: Experiment with the different ideas and pay attention to what makes a difference.
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