Health & Wellness Highlights Ep.3 : Sleep

In this article, I highlight my favorite learnings from the book - Why We Sleep By Matthew Walker, Ph.D. They are the following:

12 Tips For Healthy Sleep

1 - "Stick to a sleep schedule. Sleeping later on weekends won't fully make up for lack of sleep during the week and it will make it harder to wake up early on Monday morning. Set an alarm for bedtime. If there is only one piece of advice you remember and take from these twelve tips, this should be it." Why We Sleep By Matthew Walker, Ph.D

It is no secret that our brains love habits. Going to bed and waking up at the same time each day will create a healthy sleeping habit and make it easy to fall asleep on time.

The Author Matthew Walker recommends this is the number one thing you can do to improve your sleep. He says that you should set an alarm to go to bed as a reminder to stay on track.

2 - "Try to exercise at least thirty minutes on most days but not later than 2-3 hours before your bedtime." Why We Sleep By Matthew Walker, Ph.D

Being physically active has numerous benefits that aid in obtaining healthy sleep. However, the time of day that we partake in exercise is essential. If we work out too late in the day, it will signal to our bodies that we're not ready to wind down, we're still amped up needing energy for effort.

3 - "Coffee, colas, certain teas, and chocolate contain the stimulant caffeine, and its effects can take as long as eight hours to wear off fully. Therefore, a cup of coffee in the late afternoon can make it hard for you to fall asleep at night. Nicotine is also a stimulant, often causing smokers to sleep only very lightly. In addition, smokers often wake up too early in the morning because of nicotine withdrawals." Why We Sleep By Matthew Walker, Ph.D

We know coffee is an addictive drug that stimulates people in all kinds of ways. Stimulation is the last thing we want when getting ready to rest. Also, smoking anything with nicotine can cause your sleep quality to fade and you to wake up earlier than desired so you can fulfill the nicotine craving. 

4 - "Having a nightcap or alcoholic beverage before sleep may help you relax, but heavy use robs you of REM sleep, keeping you in the lighter stages of sleep. Heavy alcohol ingestion also may contribute to impairment in breathing at night. You also tend to wake up in the middle of the night when the effects of the alcohol have worn off." Why We Sleep By Matthew Walker, PhD

Heavy alcohol use keeps you in light sleep. REM sleep or deep sleep has so many profound benefits that we need to function properly. Heavy drinking can also impair your breathing at night (which we know from the breathing article episode) can cause a multitude of problems.

5 - "Avoid large meals and beverages late at night. A light snack is okay, but a large meal can cause indigestion, which interferes with sleep. Drinking too many fluids at night can cause frequent awakenings to urinate." Why We Sleep By Matthew Walker, PhD

Indigestion from large meals can cause you to have pain and acid reflux when laying down which will likely you to wake up. And over hydrating before bed can cause frequent awakenings to use the bathroom. It's about finding that balance of not being dehydrated during your 8 hours of rest with no water, but also not having to wake up numerous times to relieve yourself.

6 - "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.

If you have trouble sleeping, talk to your health care provider or pharmacist to see whether any drugs you're taking might be contributing to your insomnia and ask whether you're taking might be contributing to your insomnia and ask whether they can be taken at other times during the day or early evening." Why We Sleep By Matthew Walker, PhD

If you have healthy sleeping habits and still struggle after trying everything you may be taking a medication that causes insomnia. A good first action would be to talk to your dr and see what methods of taking this or an alternative medication may help with your sleep.

7 - "Don't take naps after 3 pm. Naps can help make up for lost sleep, but late afternoon naps can make it harder to fall asleep at night." Why We Sleep By Matthew Walker, PhD

Our bodies naturally like to siesta. However, because of our sleep rhythm and internal clock, taking naps too late can make it harder to fall asleep for the night. You also want to keep them brief, setting an alarm for 15-60 minutes before taking a nap will insure you dont overdo it.

8 - "Relax before bed. Don't overschedule your day so that no time is left for unwinding. A relaxing activity, such as reading or listening to music, should be part of your bedtime ritual." Why We Sleep By Matthew Walker, PhD

If we don't give our bodies a chance to chill for a moment, the urge to sleep may never come, or come too late. Give yourself time to take a break and unwind for the day and let your sleepiness naturally fall onto you.

9 - "Take a hot bath before bed. The drop in body temperature after getting out of the bath may help you feel sleepy, and the bath can help you relax and slow down so you're more ready to sleep." Why We Sleep By Matthew Walker, PhD

Warm water relaxes your muscles and calms you. At the same time when you exit the shower, the cool air signals to your body that it is later in the day and time to prepare for rest. It's like to opposite of the diver's effect of cold water waking you up.

10 - "Dark bedroom, cool bedroom, gadget-free bedroom. You sleep better if the temperature in the room is kept on the cool side. A TV, cell phone, or computer in the bedroom can be a distraction and deprive you of needed sleep. Turn the clocks face out of view so you don't worry about the time while trying to fall asleep." Why We Sleep By Matthew Walker, PhD

Any light, regardless of the source, tells your body there is still some daylight and it's not time to fall asleep. Keep things dim later in the day and put the gadgets away so they don't get in the way of your body's required sleep. 

11 - "Daylight is key to regulating daily sleep patterns. 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. Sleep experts recommend that, if you have problems falling asleep, you should get an hour of exposure to morning sunlight and turn down the lights before bedtime." Why We Sleep By Matthew Walker, PhD

Having sunlight exposure is a major key to maintaining your body's internal clock and the release of your sleep-inducing hormones. Getting sunlight every day not only gives your body the necessary vitamins, but it sets you up for restful sleep that night and helps set up a healthy sleeping pattern.

12 - "Don't lie in bed awake. If you find yourself still awake after staying in bed for more than twenty minutes or if you start feeling anxious or worried, get up and do some relaxing activity until you feel sleepy. The anxiety of not being able to sleep can make it harder to fall asleep." Why We Sleep By Matthew Walker, PhD

If you're feeling the pressure of sleep take over give it a break. Do something relaxing for a few minutes away from bed to get your mind off it and let the sleepiness find you. Then you can return to bed and have a greater chance of falling asleep peacefully.

Beyond The Tips

Everyone needs about 8-8.5 hours of sleep a day not including the time it takes to fall asleep. So many people claim to be able to live off less sleep, and yes you can, but you will not thrive. Short sleeping will catch up with you if it isn't already.

I have made many behavior changes throughout my journey and the most drastically beneficial was establishing a healthy sleeping pattern. The effect it had on my energy, alertness, mood, and stamina was mind-blowing. 

You don't even notice it until you establish a healthy sleeping pattern because the short sleeping becomes your normal and you think this is just how you're supposed to feel. I hope this inspires someone to really take a look at their sleeping habits and hopefully have some sweet dreamzzz…