Four Research-Backed Tips for Better Sleep
One of my favorite quotes about sleep comes from the writer Ernest Hemingway: “I love sleep. My life has a tendency to fall apart when I’m awake, you know?” That seems to be even truer these days.
How’s your sleep been? Not quite feeling fully rested in the morning? Unfortunately I’ve heard from numerous people that during this whole worldwide pandemic thing their sleep has really gone downhill. And as a neuroscientist (who briefly worked in a sleep lab), that makes total sense to me. So I just wanted to explain a little of the neuroscience behind getting a good night’s sleep and how you can use that info to sleep better. Here are some research-backed suggestions to help. Btw, if you’d like to read this on my blog, or share with others, click here.
1. Get a handle on stress
Stress impacts sleep quality making your sleep less restful for your brain. Anything you do to acknowledge and deal with the stress you’re experiencing will help improve your sleep. Exercise, gratitude, deep breathing, and focusing on what you can control are just a few ways to get a handle on stress.
But also remember that reducing stress shouldn’t always have to be hard work. Some of the best ways to deal with stress are to just distract yourself with fun activities. For example, at the start of this whole ordeal I binge-watched Netflix’s Love is Blind. That seemed to help.
2. Have a regular sleep schedule
When it comes to your emotional wellbeing, the amount of sleep you get is less important than the consistency of it. So even though you might not have to leave the house anymore, try to wake up at the same time each day. Also go to bed around the same time each night. That should hopefully be easier these days given that you’re not going out anywhere.
You don’t need to be too strict about it, but just be a little more reasonable and intentional about your sleep. Once 10 o’clock hits, stop endlessly scrolling through Instragram, and start getting ready for bed.
These simple changes have the powerful effect of synchronizing your sleep to your brain’s internal clock – your circadian rhythms – which helps the sleep you get be more restful and restorative. And speaking of circadian rhythms …
3. Get bright light during the day and not at night
Light signals have a huge impact on your circadian rhythms. Being in bright light during the day and dim light at night helps you feel more alert in the morning and fall asleep easier at night. That’s because your circadian rhythms trigger release of the hormone cortisol in the morning to help you feel energized to face the day, and they cause release of melatonin at night to help you fall asleep.
So during the day keep your shades open and try to be near a window. And even though it may be easier to stay inside all day, try to get outside at least a couple times, even if only for a few minutes. The most important time to get outside is early in the morning to set your circadian rhythms on the right schedule. Then, in the few hours before bed, make sure to dim the lights #MoodLighting. And stop staring at your bright phone screen while getting ready for a bed. Try reading a book or something.
4. Move your body
Moving your body is also known as “exercise.” However, it doesn’t have to be a full workout. Maybe when you wake up, do 10 pushups and 60 seconds of stretching. Try some jumping jacks. Go for a few brief walks during the day. Try setting a daily step goal – 5,000 seems reasonable at this point. Have a dance break. How you move is much less important than simply getting your body moving.
Exercise boosts the neurotransmitter serotonin, and improves sleep quality. Over time exercise reduces stress hormones. It also increases the number of dopamine receptors, which helps improve enjoyment of activities.
One important note though: don’t exercise right before bed. Try exercising during the day or early evening, and leave the two hours before bed for more calming activities.
Keep in mind that these suggestions aren’t just coming from me. I’m simply taking all the great sleep research I’ve come across and translating it into actionable steps. And for more steps to boost your wellbeing keep an eye out for The Upward Spiral Core Program, coming soon to an Internet near you. Until then, sleep tight!
