Nine tips for restful sleep

As fall deepens and the days shorten, your body’s internal clock is attempting to shift with the seasons. Even with the benefits of daylight savings time, we will still have dark mornings and early twilights during the fall and winter months.

I’ve talked before about how fall and winter can be sleepy seasons—animals hibernate and fields lie dormant. What better time, then, to talk about ways of getting good sleep?

In this three part series, we will look at time-tried methods for improving the quality of your sleep, what to do when sleep won’t come, and finally, some tips to help you ease into the morning routine with gentleness rather than a jolt.

This week, we begin with the importance of good rest as well as some tips for promoting restful sleep.

There’s no faster way to get on the wrong side of someone than to deprive them of sleep or food. These are the basic necessities that safeguard our brains and bodies from breaking down. Signs of mild sleep deprivation include trouble concentrating, irritability and other uncharacteristic mood changes, and slowed reaction times. In cases of extreme or extended sleep deprivation, symptoms can escalate into impaired moral judgment, suppressed immune system function, and altered perceptions, including hallucinations. Lab rats have died from prolonged sleep deprivation.

While the litany of symptoms named above provides a compelling series of reasons to prioritize sleep in your schedule, most people find it a challenge to get a solid eight hours a night. So, here are nine tips to incorporate into your nighttime regimen to help you get the zzz’s you need.

1. Relaxing bedtime ritual. Many folks opt for a warm bath or shower before bed, while others prefer some quiet time spent reading, listening to relaxing music, or participating in some progressive muscle relaxation. The key is to avoid stressful or agitating activities before bed, and to cultivate a series of relaxing rituals at bedtime.
2. Keep cool. A gradual drop in your body’s core temperature by about one degree induces drowsiness and deep sleep. A cool sleep space, typically between 60 and 68 degrees, is optimal.
3. Aromatherapy. Certain fragrances are designed with rest and relaxation in mind. Lavender is a popular choice. Burning a candle or using scented sprays for your linen can help relax mind and body before bed.
4. Starve your senses. Earplugs and eye masks can help filter out disruptive stimuli. Artificial light can throw your body’s governing rhythms out of whack, so make your sleep space as dark as possible. White noise machines can also provide a soothing aural backdrop that can encourage sleep.
5. Beverages need not apply. If nighttime wakening is partly due to bathroom breaks, consider restricting your fluid intake two to four hours prior to bedtime.
6. Consistency is key. One of the most important factors in promoting good sleep hygiene is consistency. This is particularly true of having a consistent sleeping/waking schedule seven days a week. The more consistent your schedule is, the healthier your sleep will be.
7. Bed is for the s- activities. If you’re in the habit of sitting in your bed while watching TV, doing homework or the odd errand, stop. You’re confusing your body. The bed should only be used for sleep and sex. Keeping it limited to these activities will prime your body via conditioning to drift off once you climb under the covers.
8. Exercise. This is a tricky one. Studies show that folks who exercise during the day tend to have better sleep in the evenings. However, exercise excites the nervous system, and it can take a while for these effects to fade. Avoid exercise two hours or less before bedtime.
9. Know your number. Everyone needs a different amount of sleep, though the general estimate for adults is between 7 and 9 hours per night. Your sleep appetite is determined by a number of factors, including your age and your physiological makeup. Get to know your sleep bottom line—what is too little, too much, and just enough to feel rested and alert for your day.

The best thing about the items on this list is that they are good habits. You can take them with you wherever you go, and they do not require a prescription.

And, rounding out the list, I’ve included the top three biggest barriers to restful sleep. Avoid these at all costs.

1. TV. Using TV right before bed, or using it to help you drift off is a poor sleep strategy. The light and the sound will ensure that your sleep isn’t as restful as it could be. And, if you’re watching an engaging show, you’re likely to stay up much later than you intended.
2. Alcohol, caffeine, and nicotine. These culprits will definitely make your sleep wonky. Using alcohol as a nightcap may appear to help you drift off more easily, but it actually disrupts your sleep cycle, preventing you from getting deeply restful sleep. Both nicotine and caffeine make it harder for you to fall asleep.
3. Worry, rumination, anxiety. Turning off your brain can be the hardest part to getting some restful sleep. If you find yourself ruminating or adding items perpetually to the to-do list, you may want to practice some guided imagery or progressive muscle relaxation strategies to help yourself drift off. If you find that a litany of problems or concerns often greet you the moment your head hits the pillow, you may consider talking with a therapist to get rid of these bad bedfellows.

As always, if you’re having persistent trouble falling or staying asleep, it’s best to consult with a physician about your concerns. Trouble with sleep can be a sign of a treatable medical condition.

Next week, we will talk about what to do when we can’t seem to fall asleep.