How to Get a Better Night’s Sleep
“I have always been a light sleeper, but in the past several months I’ve really been having a hard time getting a good night’s sleep. The more that I think and worry about it, the worse it gets—it’s a very vicious cycle! I don’t want to go on sleep medications because I’m wary of the side effects. What is your advice? ”
Dear Stressed & Sleepless,
This past year has sure given us a lot to be worried and stressed out about, and it doesn’t surprise me that many people are having difficulty sleeping. If you are having trouble sleeping, it’s important to take action and do something about it. According to Harvard Health, poor sleep increases the risk for depression, dementia, memory loss, and anxiety. On the other hand, healthy sleep is linked to reduced rates of heart disease and inflammation, better cognitive function, and stronger immunity. The good news is that although a lot of current circumstances are outside of our control, there are several evidence-based behaviors you can change that are fully within your control to improve the quality of your sleep without resorting to medication!
Why it is so important NOT to use screens before bedtime
Watching the news or scrolling through social media before you go to sleep can often stimulate worry, stress, and anxiety, making it much harder for your brain to switch “off”. On top of this, researchers have found that the blue light emitted by screens actually delays the releases of melatonin (the sleep hormone) in your body, thus disrupting your natural circadian rhythm. The National Sleep Foundation has found that those who use electronic devices in bed scored far lower on measures of sleep quality. Try listening to calming music or reading a good book instead. Sounds simple, but have you tried it? Results are the only thing that matter.
Be aware of shifting circadian rhythms as you age
Our circadian rhythms (the body’s natural sleep-wake cycle) tend to shift as we age, causing us to fall asleep earlier in the evening and wake up earlier in the morning. For instance, your body may naturally be sleepy around 8pm, and wake up at 4am. According to Harvard Medical School’s Dr. Suzanne Bertisch, this is often mistaken for disrupted sleep so it’s important to understand the difference.
Get some sun exposure every morning
Natural sunlight is the primary controller of our body’s internal clock, so try to get some sun exposure every morning. If you are unable to get adequate natural sunlight, consider using a sun lamp. Sun lamps (or “light therapy”) mimic natural sunlight and are able to regulate the body’s production of the sleep hormone melatonin, as well as serotonin, a hormone that regulates mood (Cleveland Clinic). This is especially vital when we are spending so much time inside our homes due to COVID. You can read a lot more about the importance of light for healthy circadian rhythms here.
Why you benefit from cutting down on caffeine and alcohol
If you are having trouble sleeping, lower your caffeine intake and stop consuming any kind of caffeine after noon, or 2pm at the very latest. Caffeine disrupts sleep by blocking the effects of adenosine, which is a neurotransmitter that promotes sleep. On top of this, it causes you to get up more often in the middle of night to use the restroom. Alcohol is a natural depressant for the nervous system, so it may help you fall asleep but it actually suppresses REM sleep, causing you to wake up more often throughout the night.
I believe the keys to finding better sleep are found in recommendations from sleep experts such as Matthew Walker, PhD. A neuroscientist at UC Berkeley, Walker is the bestselling author of Why We Sleep and has also published over 100 scientific articles on sleep. Keep experimenting with different strategies until you find the right combination of what to do and what not to do to achieve the best possible sleep health for your body. We are all unique individuals, so the combination of behavior that lead to a healthy pattern of sleep will vary for each of us. Given the importance of good sleep, it will be well worth the time and effort!