Tips to Improve Your Sleep

Good sleep is important! It’s right up there with a healthy diet and regular exercise.

Do you wake up feeling rested and refreshed?

Do you fall asleep without much effort or worry?

You’re not alone if you don’t get good sleep! 1 in 3 adults don’t get enough sleep, let alone quality sleep.

Keep reading to

1. learn why sleep is so important to your health and

2. tips you can put into place to help you sleep better.

Why is sleep so important?

I’m sure you’ve heard someone say “I’ll sleep when I’m dead”. Maybe you’ve even said that! This attitude shows how little value is placed on getting enough quality sleep. Sleep scientist Matthew Walker stated, “Human beings are the only species that deliberately deprive themselves of sleep for no apparent gain.”

We deliberately deprive ourselves of sleep. Sounds a little ridiculous, right?

Getting a good night’s sleep is crucial for maintaining good health and well-being. According to the National Sleep Foundation, adults should aim for 7-9 hours of sleep per night to function optimally. Unfortunately, many people struggle to get the quality and quantity of sleep they need, which can negatively impact their mental and physical health.

Poor sleep quality can affect

• hormones (1, 2)

• brain function (3)

• weight gain (4)

• disease risk (5)

Many biological processes happen as you sleep:

• The brain stores new information and gets rid of toxic waste. (6)

• The body repairs cells, restores energy and releases molecules like hormones and proteins. (7)

No wonder negative effects are observed with a lack of sleep. Have you ever had a poor night’s sleep and found that you were more hungry the next day? I know I have! A good night’s rest promotes the healthy production of appetite-regulating hormones, such as leptin and ghrelin (15).

Leptin is a hormone that hinders feelings of hunger and regulates fat storage. Gherin is a hormone that acts as a counterpart to leptin — boosts appetite, growth, and fat production. With sufficient sleep, the body creates a balance of these two hormones, balancing appetite and satiation. However, lack of sleep can create an imbalance in the body that increases ghrelin levels and lowers leptin levels.

What does this mean? The appetite-boosting hormone increases and the hunger-hindering hormone decreases. The result? You feel hungrier during the day.

Without enough sleep, your body simply has a hard time functioning properly.

Tips for better sleep

There are tiny things you can start doing today to help you get better sleep. The suggestions below help bring awareness to areas that can help you get some more quality zzz’s!

#1 Get out in bright light

Increasing your exposure to bright light during the day might not sound “sleep-related” but it is! Natural light during the day helps keep your circadian rhythm healthy.

Think of your circadian rhythm as your body’s way of keeping time. It helps you stay awake and tells you when you to sleep by affecting your brain, body, and hormones.

Getting natural sunlight or bright light improves your energy during the day and sleep quality at night (8, 9).

Get your butt outside in the bright light every single day! I know it’s harder in the colder months. If daily sunlight exposure is not practical then think about purchasing a “happy light.” I purchased this one last year when I felt I was really lacking bright light exposure.

#2 Move your body regularly

Regular physical activity has been shown to have numerous health benefits, including improving sleep quality. Research has consistently found a positive relationship between physical activity and sleep, with those who exercise reporting better sleep quality and duration compared to those who are more sedentary (16, 17).

Physical activity

• Improves sleep by reducing stress levels. Exercise releases endorphins, which can help promote feelings of relaxation and well-being.

• Can reduce levels of the stress hormone cortisol, which is associated with poor sleep quality.

• Can also help regulate the body’s circadian rhythm.

• Can help tire out the body, making it easier to fall asleep and stay asleep.

Whether it’s a daily walk, yoga class, or weightlifting session, finding an activity that YOU enjoy and can sustain is important to improving your sleep.

#3 Stick to a sleep schedule

Let’s face it, your body prefers a rhythm. Having a regular sleep schedule can help regulate your body’s internal clock, making it easier to fall asleep and wake up at the same time each day. In fact, research shows that having a consistent sleep schedule is associated with better sleep quality and overall health. One study found that people with irregular sleep schedules were more likely to experience sleep problems and fatigue (13). 

To establish a regular sleep schedule, try to go to bed and wake up at the same time every day, even on weekends.

#4 Set up your sleep environment

Your sleep environment can significantly impact your ability to fall and stay asleep. Creating a comfortable sleep environment can help promote relaxation and improve sleep quality (14). 

Make your bedroom as relaxing, calm, clean, and quiet as you can. You want to walk into your bedroom and feel at ease. 

Minimize artificial lights

Keep your screens out of the bedroom. Don’t use your phone as an alarm. Get an alarm clock instead, if you don’t have one. Ideally, one that doesn’t light up the room.

Keep the room dark.

Set the temperature

You’ve probably experienced difficulty sleeping when you get too warm. The temperature in your bedroom can certainly affect how well you sleep (11).

Keep it cool.

What temp is best? Anywhere between 60 to 67 degrees Fahrenheit (15 to 19 degrees Celsius). Experiment with what works best for you.

Diffuse essential oils

If you find essential oils calming try diffusing some before bed. Try out lavender or orange essential oil. They can help create a calming atmosphere in your bedroom. I personally don’t recommend diffusing them all night long but try out diffusing them an hour before bed.

#5 Relax and clear your mind

Easier said than done, right?! But establishing an evening routine that helps the body wind down can benefit your sleep. It’s a matter of finding what works for you.

Dim the lights

In the evening turn down the lights. This can help signal your body to start winding down.

Take a bath (or shower)

Bathing before bed can enhance the quality of sleep (12). Don’t have time for a full-body bath? Soak your feet.

Grab that lavender essential oil again and add a little to your bath (also add a little oil of choice – olive oil, coconut oil, etc).

Viparita karani (legs up the wall)

This pose supports your digestion and calms the nervous system.

1. Come to the ground with one hip close to the wall.

2. Lay onto your back and bring your legs up the wall. Scooch your bum closer to the wall if needed.

3. If the backs of your legs are tighter then your butt may be further from the wall.

4. Your back is flat on the ground and your arms are out to the sides.

5. Relax here for 2-3 minutes, longer if you like.

6. To come out of the pose, bend your knees so they come toward your chest. Roll to one side and then find your way up.

Gentle spinal twist

This is a gentle twist that requires you to lie on the floor

1. Lie on your back and bring your knees toward your chest.

2. Extend your arms out to either side and inhale.

3. As you exhale lower your knees to the right side. They don’t have to reach the floor and the knees may separate.

4. Your head can face the sky, or turn to the right or left. See what feels okay on the neck.

5. Breathe here for 10 breaths.

6. To come out, on an exhale bring the knees back up.

7. Repeat on the other side.

   ** If your sacroiliac joint has challenges then put a block or bulky pillow between your knees.

Rub your feet

Grab your favorite lotion, add essential oils to it, and massage your feet. Rubbing your feet can be very relaxing AND you’ll be inhaling the calming aromas.

Breathing exercises

Breathwork can be very powerful when it comes to calming down your nervous system. The emphasis here will be on the exhale.

1. Inhale through your nose for a count of 4

2. Pause for 2 counts.

3. Exhale through your nose for a count of 6.

4. Repeat 5 times.

Make quality sleep a priority. It plays a key role in your health!

What tips do you have for getting better sleep?

Sources:

1. Van Cauter, E., Holmback, U., Knutson, K., Leproult, R., Miller, A., Nedeltcheva, A., Pannain, S., Penev, P., Tasali, E., & Spiegel, K. (2007). Impact of sleep and sleep loss on neuroendocrine and metabolic function. Hormone research, 67 Suppl 1, 2–9.

2. Leproult, R., & Van Cauter, E. (2010). Role of sleep and sleep loss in hormonal release and metabolism. Endocrine development, 17, 11–21.

3. Telzer, E. H., Fuligni, A. J., Lieberman, M. D., & Galván, A. (2013). The effects of poor quality sleep on brain function and risk taking in adolescence. NeuroImage, 71, 275–283.

4. St-Onge, M. P., & Shechter, A. (2014). Sleep disturbances, body fat distribution, food intake and/or energy expenditure: pathophysiological aspects. Hormone molecular biology and clinical investigation, 17(1), 29–37.

5. Covassin, N., & Singh, P. (2016). Sleep Duration and Cardiovascular Disease Risk: Epidemiologic and Experimental Evidence. Sleep medicine clinics, 11(1), 81–89.

6. Eugene, A. R., & Masiak, J. (2015). The Neuroprotective Aspects of Sleep. MEDtube science, 3(1), 35–40.

7. Asif, N., Iqbal, R., & Nazir, C. F. (2017). Human immune system during sleep. American journal of clinical and experimental immunology, 6(6), 92–96.

8. Campbell, S. S., Dawson, D., & Anderson, M. W. (1993). Alleviation of sleep maintenance insomnia with timed exposure to bright light. Journal of the American Geriatrics Society, 41(8), 829–836.

9. Fetveit, A., Skjerve, A., & Bjorvatn, B. (2003). Bright light treatment improves sleep in institutionalised elderly–an open trial. International journal of geriatric psychiatry, 18(6), 520–526.

10. Giannotti, F., Cortesi, F., Sebastiani, T., & Ottaviano, S. (2002). Circadian preference, sleep and daytime behaviour in adolescence. Journal of sleep research, 11(3), 191–199.

11. Libert, J. P., Bach, V., Johnson, L. C., Ehrhart, J., Wittersheim, G., & Keller, D. (1991). Relative and combined effects of heat and noise exposure on sleep in humans. Sleep, 14(1), 24–31.

12. Kanda, K., Tochihara, Y., & Ohnaka, T. (1999). Bathing before sleep in the young and in the elderly. European journal of applied physiology and occupational physiology, 80(2), 71–75.

13. Carney CE, Edinger JD, Kuchibhatla M. et al. (2010).Cognitive Behavioral Insomnia Therapy for Those With Insomnia and Depression: A Randomized Controlled Clinical Trial. Sleep, 33(5), 603–612.

14. Okamoto-Mizuno K, Mizuno K. Effects of thermal environment on sleep and circadian rhythm. J Physiol Anthropol. 2012;31(1):14. doi:10.1186/1880-6805-31-14

15. Prinz P. (2004). Sleep, appetite, and obesity–what is the link?. PLoS medicine, 1(3), e61.

16. Kredlow, M. A., Capozzoli, M. C., Hearon, B. A., Calkins, A. W., & Otto, M. W. (2015). The effects of physical activity on sleep: a meta-analytic review. Journal of Behavioral Medicine, 38(3), 427-449.

17. Driver, H. S., & Taylor, S. R. (2000). Exercise and sleep. Sleep Medicine Reviews, 4(4), 387-402.