Better sleep – for free!

So last week, we talked about sleep and how crucial it is for your optimum functioning.

We talked about how sleep actually flushes out all the toxic waste products that build up in your brain throughout the day. Your brain is being “washed” as you sleep so that you can wake up refreshed.

That’s why you feel so horrible when you don’t get good sleep.

Your prefrontal cortex is egging you on to act irresponsibly.

Your amygdala is acting up, making you feel unproductive, indecisive, and anxious. You feel like there is a rain cloud hovering over you and you are ready to fight at the slightest provocation.

Rational thoughts escape you; your focus is fleeting and your memory is failing.

Your temporal lobe loses power so you are having trouble speaking properly.

And all you can think about is bedtime!

You know the feeling. It made me sleepy and a little irritable just to write that. I really hope that’s not how you spent today – let alone many of your days. (Poor sleep hygiene can cause permanent brain damage and might even contribute to Alzheimer’s development!)

So if you’re looking for a way to care for your brain both now and later, you can try adjusting your sleeping habits like this…

Build a regular sleep pattern. Your body loves habits and muscle memory. When you go to bed and wake up at the same time every day – even on weekends – your body helps you keep that pattern.

Relax. If you are still trying to fall asleep half an hour after getting in bed, your body may need to transition into a calmer state. Getting out of bed to do something relaxing has been shown to improve your sleep and even treat insomnia. Try listening to mellow music, taking a hot math, deep breathing, meditation, or reading a book (my personal favorite!).

Keep your bedroom dark, calm, and cool (18-31℃) and ventilate the room before heading to bed.

Save your sleep for the night hours. Yes, napping is a simple pleasure and short naps can be helpful, but a day snooze more than about 20 minutes can bother your sleep cycle. 

Cut these things out of your bedtime routine…

• Screens or bright lights. Turn off the television, put the computer away, and dim the lights. These things tell your brain it’s still daytime, so it will produce less melatonin (an important hormone controlling circadian rhythm). 
• Physical activity or movement. The more active you are, the more active your body prepares to be; your body needs to wind down to prepare for slumber.
• Any kind of stimulant. Caffeine, theine, energy drinks – consuming stimulant substances even as early as 14:00 can electrify your nervous system past the point of interrupting your readiness for sleep.
• Eating or drinking. Your body should be done with the bulk of your digestion by the time you lay down to bed; otherwise, your sleep may suffer.
• Using your phone. (My, how convenient they seem to be, but really, they distract us during the day and keep us up all night. Maybe we were better off before them.) Place your phone outside your bedroom and put it in silent mode (no vibration).
• Alcohol and smoking. These are both known to disrupt sleep.

Now don’t get overwhelmed! If you read this list you might think you’ve been sleeping all wrong. But you don’t have to change all these things at once.

It was Mark Twain who wisely once said, “The secret of getting ahead is getting started. The secret of getting started is breaking your complex overwhelming tasks into small manageable tasks, and starting on the first one.”

Maybe this week you start by just moving your phone outside your room. It’ll help your sleep a little bit, but you’ll feel the difference. Then maybe you’ll try dimming the lights earlier; you’ll feel a little better. And then before you know it, you’ll be having the best night’s sleep of your life.

And feeling amazing mentally, emotionally, and physically. (Yes, sleep is that important!)

You can thank me later 🙂

Make today your masterpiece!

Florina