Hiya Sleepy Head,
Sleep impacts every part of our lives, from our performance at work and interactions with loved ones, to our long-term health and mental well-being. In today’s 24/7 go-go-go world, restorative, blissful sleep is often hard to come by. I’ve sacrificed many nights of slumber to stress, work, over-indulgences (gulp gulp, nosh nosh), and Boardwalk Empire marathons (just one more!).
Today I want to talk to you about why sleep is integral to your health. A few small tweaks to your everyday habits can make big improvements in dreamland. Trying one of my 10 tips for better sleep (see below!) is a great place to start. I hope this blog empowers you to make sleep a priority. Once you start clocking more restorative z’s you’ll be amazed at how fabulous you feel.
What happens while you sleep?
Many major restorative functions occur while we sleep. For adults, the biggies are muscle growth, protein synthesis, tissue and cell repair. For infants and children, hormone production and brain development are key (which is why they need so much more sleep than adults).
But perhaps the most restorative function of sleep has to do with a neurotransmitter called adenosine. While we’re awake, our neurons fire and cells power us through the day, this process produces adenosine. It builds up all day long, leading to a decrease in dopamine—the neurotransmitter that keeps us alert and focused. So as adenosine goes up, dopamine goes down, resulting in that sleepy feeling you get at night.
While we sleep, we clear adenosine from the body and start fresh in the morning feeling alert (study). The more sleep you get, the lower the level of adenosine, and the more alert you’ll feel in the morning.
How much sleep do you need and when?
The number of hours you should sleep depends on your age, gender, lifestyle, current health, and simply how you feel after X amount of sleep. Basically, it’s different for everyone, but usually between 7 and 9 hours does the job. If you feel energized all day long on 7 hours of sleep, then you don’t need 8. But if you’re groggy and relying on caffeine to get you through the day, then you likely need more than that.
When it comes to the timing of your night-time snooze, the most restorative window is typically between 11pm and 7am because your circadian rhythm is likely at its lowest point. (Although your dream time can vary—just try to nod off before midnight and sleep 7-9 hours.) Your circadian rhythm is influenced by your environment—namely lightness and darkness. It controls many of the physical, mental, and behavioral changes you experience in a 24-hour cycle, including your sleep pattern. Paying attention to your circadian rhythm and going to sleep when you feel drowsy means you’ll hit deep, restorative sleep more rapidly (National Sleep Foundation).
What happens if you don’t get enough sleep?
If you’re cutting yourself short in the sleep department, you’re also cutting your overall well-being short. Inadequate sleep can lead to increases in appetite because your body is compensating for a lack of energy and struggling to find fuel for your everyday activities. This can result in weight gain and obesity, which increase your risk for many health challenges.
Too little sleep also increases your chances of developing type 2 diabetes, heart problems, respiratory disorders, depression, and problems with substance abuse, not to mention a lessened ability to pay attention, react to unexpected events, and remember new information. These last few items often make driving a vehicle as dangerous as driving while intoxicated (National Sleep Foundation).
Now that we’ve covered the impact of poor sleep, let’s talk about how you can improve your sleep habits and get back on track. Even if you’ve always struggled with bedtime you can learn to love hittin’ the hay!
10 tips for how to sleep better:
1. Rest in cozy comfort: A quality mattress, soft blankets and cool temperature will reduce annoying distractions (too hot! achy back!) and help you relax.
2. Turn on some soothing sounds: Use a sound machine or a fan to drown out what may be preventing you from falling asleep within 15 minutes of laying down.
3. Complete darkness: If your room isn’t completely dark, consider a sleep mask—this will also increase your natural production of melatonin, which is not only a great sleep inducer but a great cancer fighter as well.
4. Snooze-inducing smells: Wearing lavender lotion or using a diffuser with lavender essential oil may help you hit deep sleep sooner. Plus, who doesn’t love the smell of lavender? Ahhh…
5. Turn off tech at least 1 hour before going to bed. Then, keep lights dim and read or meditate to let your body naturally make some sleepy melatonin (the hormone that is produced as it gets dark out, and regulates sleep and wake cycles).
6. Skip or reduce caffeine. Caffeine not only prevents many folks from falling asleep at night initially, but it can also decrease the amount of restful sleep that happens at night. If you’re having trouble sleeping at night, try decaf, herbal tea or keep it to one cup very early in the morning.
7. Go easy on the alcohol. Alcohol feels like a sedative at first because it slows down motor and brain function, leaving us feeling relaxed and worry-free. But, as it’s metabolized, acetaldehyde is produced, which acts like a stimulant in our bodies. This is what wakes us up in the wee hours of the morning unable to get the rest we need. So for a good night’s sleep, peel back on the alcohol and drink it earlier and with food (or not at all).
8. No nicotine. Nicotine is similar to caffeine in that it’s a stimulant and may cause insomnia. And even once you fall asleep, you’ll have decreased slow wave sleep, which means it’s less restorative (study). Tough love: stop smoking. Period. (I adore you too much not to say this.)
9. Exercise. Try to fit in 20-30 min of moderate exercise daily, but make sure to do it several hours before bed. Ideally, 20-30 minutes of cardio in the morning with some restorative yoga in the afternoon.
10. Clear your mind. If you’re tossing and turning after switching the lights off, you may need to hit the reset button on your mind. Here are a few things to try. Before going to bed, journal—jot it all down. You could also try a guided meditation or Tapping (Emotional Freedom Technique tutorial here). If you can’t fall asleep after lying in bed for 15 minutes, get up and do something relaxing for 15-30 minutes before returning to bed. Don’t give up. You’ll find a strategy that works for you.
Thank you so much Kris for all of your outstanding advice! Sleep is sooooooo important and can be soooooo elusive for so many of us. I teach meditation and mindfulness practices to adults and teens, and difficulty falling asleep comes up all the time as a HUGE challenge for adults and kids. As we all know sleep is so important. I recommend doing a self guided body scan. Start with your toes by noticing how they feel as the rest gently touching your sheets or comforter, and go from there — taking a tour of your whole wonderful body. Become aware of each body part and how it feels as you rest in your bed. You may notice sensations of touch, muscle tension, body position, a feeling of weight – heaviness or lightness, heat or air. Whatever it is you feel, simply notice the sensations with curiosity and without judgment. Studies have shown that by simply becoming aware of your body, you automatically relax and release tension that you may be carrying with you. In doing this body scan, you also will not allow your mind to ruminate on all of those thoughts that may be keeping you awake. Instead, you are anchoring your attention on your body and how it feels as you relax your body and drift into a good night sleep. Good luck and happy dreams!
Great tips! Thanks, Cheryl. xo
Here’s Bill Maher’s sleep tip:
https://glowingolder.wordpress.com/holistic-help-for-all-that-ails-you/sleep/sleep-and-weed/
Soaking in a warm bath for 20 minutes with sea salt and a few drops of lavendar oil helps me relax and sleep much better. Also, having the routine of washing my face – getting rid of the day’s make-up and oils-and brushing and flossing my teeth make me feel “prepared” for bed and sleep. And comfy sheets and pajamas that are cotton so my skin can breathe! Zzzzzzx
These are all wonderful sleep rituals. Thanks for sharing! xo, kc
Heather, you’re preaching to the choir. It’s so important to take some “me” time because if you don’t, no one is going to give it to you.
Taking a bath with Epsom salts is another great way to prepare your body and mind for a restful night of sleep. The magnesium in the salts is a muscle relaxer which helps the body unwind after a full day. Also, taking an evening bath is a beautiful ritual that nourishes your mind, body and spirit, and will disrupt less healthy habits.
Thanks Kris for sharing your wisdom and vibrant energy.
Be well, Jen
Love Epsom salt baths. 🙂
When I started getting to bed before 10:00 p.m. everything changed. I fall asleep quicker and usually sleep uninterrupted for hours. According to Ayurveda, 10:00 p.m. – 2:00 a.m. is Pitta (fire/metabolism) time when many of our organs “wake up” and get to work, especially the liver. It’s the most restorative time for the body – if we’re asleep. This activity can cause people to get their “second wind” during these hours and have a harder time falling asleep. People laugh at me when I give them this tip (10:00? Yeah, right!), but I’d rather haul myself to bed early and reap the benefits of a good night’s sleep.
And eating a light, early dinner helps, too! Thanks for the great tips, Kris. Sleep is so important. xo, Barbara
I totally agree, Barbara. A calm belly is so important for easy snoozing. xo, kc
This story reminded me of how I finally healed my insomnia after years of agony.
My life used to be miserable. I lied awake for hours, was too tired to work properly, had no energy for social activities, and wondered if I would have to spend the rest of my life miserable and exhausted.
Doctors prescribed pills to knock me out, but I would wake up even more tired than when I went to bed. I would go through my days groggy and in a haze.
In fact, I felt like I was drunk all the time. One day I couldn’t even remember how many pills I had taken. I ended up taking too many and wound up unconscious in the emergency room.
I knew that there had to be another way. I searched long and hard and finally came across some simple natural remedies that finally got rid of my insomnia for good…to the amazement of my doctors.
Could you share the natural remedies that worked for you please?
Having a calm, relaxing bedroom is very helpful as well. A nightstand lamp allows you to read and you don’t have to get up after you’re done, you just slowly slip under the sheets. I remember reading of a very unique technique and surprisingly, it actually works; while you’re on your back concentrate on relaxing your toes, than your foot and slowly go up until you reach your forehead. Give this a go, it’s incredibly relaxing!
Hi Kris,
great article! A worthwhile thing to add which relates to the all-important circadian rhythms, is regular rise and sleep times, the rise time being especially important! Set one and stick to it no matter what, every day. Be sure to expose yourself to daylight first thing in the morning, and get your heart rate going – a morning run, or even a brisk walk will do the trick. Get that circadian rhythm fired up & set up for the day.
That’s my two-pennies’ worth anyway, having done extensive research into sleep disorders and treatments.
Love,
Nicki xo
Thank you for this timely post. I am hosting a healthy habits support group and our first focus is sleep this week. I shared your article above with my group. Taking control of a bedtime is key. Sometimes I would have a bed time, but then I would let it slip and that’s not good. Thanks again for this. -Jackie @healthywitness
Thanks for sharing, Jackie! xo, kc
I fully believe in visualization…..if you’re having a string of days where falling asleep has been a challenge, you might dread going to sleep. Closing your eyes and literally picture yourself falling asleep (and believing you will) can be helpful. Try slowly repeating “s-l-e-e-p”….. And lastly, since we want to get into dream mode, actually picturing a movie playing in your head can also bring on the much desired zzzz’s. Hope that helps!
Turn off all sources of EMF including wifi, cellphone, etc. Sleep on a grounding mat. Buy a stetzer filter to remove dirty electricity from the bedroom. Remove the smart meter from your home. Use an analog meter that does not transmit microwave radiation. Microwave radiation affects ability to sleep and the restorative quality of sleep.
A great article Kris, I have had trouble staying asleep and have started many of your ideas. They’re helping, I still wake up a couple of times of night but find it easier to go back to sleep. I wake up about 6 o’clock but then go back solid until 7.30 and feel quite groggy. Should I get up at six? I go to bed between 10 and 11pm.
Sleep. Restorative, blissful sleep! I agree 100% and believe that sleep is an equal partner in recovery from illness (in my case, kidney cancer)…sleep is restorative for the mind, the spirit and the body. My illness still interrupts my sleep but my focus is health…good health. A tip to aid in drifting off and de-cluttering the mind–I have a gratitude journal at my bedside. I journal briefly about the things or people I am thankful for in that day, reminding me of just how full my life is. It is such a wonderful way to end the day, being thankful.
I love that practice, Carrie! 🙂
Sound advice, i’ll definatly think about the tech-off one. I swear by earplugs. They drown out all sound, and makes me relaxed instantly, since my body knows earplugs = sleep
Read the effortless sleep method by Sasha Stevens. It really is brilliant and quite a lot of the advice relates so well to all of life not just sleep. I really recommend it for a new attitude towards sleep and don’t worry it’s a very small book.
Thanks for the recommendation! xo
I just started using a “drift light” and I love it. I’ll put in on about 1/2 hr before I plan to shut my eyes. I use this time to read or write in my journal and slowly the light gets dimmer and dimmer until it eventually turns off. Once it gets to the point where it’s almost off I close my book and get comfortable. It’s wonderful.
Sounds magical—I’ll check it out. 🙂
A small cup of warm vanilla almond coconut milk (with a dash of nutmeg in the winter) before bed. Or the good ol’ standby of chamomile tea! I listen to both binaural beat and hypnosis audio files, some of which can be found free on Youtube, that are specifically designed to induce sleep. I have a set of nice soft sleep headphones for this. Sleep well, everyone!
I recently learned that blue light from house lights, electronic devices, TVs, etc can disrupt our circadian rhythm and even our health! So…
I am now wearing orange-tinted glasses around the house 1-2 hours before bed. This is because it filters out blue light (and my family keeps the house too bright with lights and TV at night).
I also put blue light filters (films) on my tablets and smart phone, as well as installing an app called f.lex which really helps to keep a devices screen blue-light free.
I used to wake up around 3:00 a.m. and begin worrying about bills or kids or work, etc…end of sleep. I memorized Psalm 23 and whenever the worries started to get my heart racing in the wee hours, I would focus all my attention on remembering that psalm – running through each verse slowly in my head. Worked fabulously! Instead of laying awake for more than an hour, I would fall back to sleep right away – usually wouldn’t make it through the whole psalm.
I also found reciting memorized scripture to be very helpful when awake in the middle of the night. I’ve memorized scripture while walking during the day and at night I review it as needed. I’ve memorized the 10 Commandments, Psalm 91 and Rev. 14:6-12 are my favorites.
Nice! I have also installed the blue filter and downloaded a free Bible to my phone and I read a couple chapters if I wake up in the middle of the night and can’t go back to sleep. I almost always wake, and about 20% of the time its hard to go back to sleep. A sleep journal has been helping me make a plan as well.
I love Young Living Essential Oils for sleep time – Lavender is great. I also rub Peace & Calming on my feet, and sleep like a baby!
Thanks, Kris, for all your great posts!
Aromatherapy can be so helpful—love your recommendations. xo
This is such an important topic. I think as a society we underestimate how important sleep is.
If I have lots on my mind that may keep me from sleeping I do a “brain dump” before bed and fill up a page or two in my journal. This helps me get those racing thoughts out of my bed and rest easier.
i recently bought an app called “iSleep Easy”, and it’s helped me immensely over the last several days! i’m usually borderline insomniac, but i was put into a heavy sleep through these meditations. i highly recommend it!!
Tart cherry juice has naturally occurring tryptophan & melatonin. Small cup during the day has helped me sleep through the night, despite menopause!
I am 64 years old and have had insomnia for years. I live a very healthy lifestyle, but in desperation I’ve used sleeping pills at different times. I have done and continue to do all of the above to try to sleep. They do help to some degree. A few months ago I visited a homeopathic practitioner and she gave the treatments that have had me sleeping soundly. I love it!!! This is another option and maybe it could help for others. As it isn’t covered my medical insurance it is pricy, but so worth it!!
Hi Linda,
What were the treatments your homeopathic practioner prescribed, if you don’t mind sharing?
The whole point here is to help others , if something you have discovered has helped you then
You should share your experience pls.
go to bed at a regular time each night and wake at a regular time in the morning.
try to do this for 21 days and see if you still have a problem with sleeping.
Production of natural melatonin, the body’s master antioxidant, is affected by light and dark cycles via the pineal “third eye” gland. Therefore, it’s extremely important for cancer patients and survivors to get 7-8 hours of sleep + darkness. Bathing with lavender and Epsom salts helps me unwind. I take organic valerian root and triphala every night, too. If I can’t sleep or need to go to the bathroom, I keep the lights off or low and the room darkened for uniterrupted melatonin production. I agree that it’s very important to not shock your “third eye” with light from electronics during the night because you need your light-sensitive melatonin to neutralize carcinogenic free radicals while you sleep. Also, Bill Maher got it right. Cannabis not only fights cancer in five ways, it supports the pineal gland’s mission to protect nerves, regulate hormones, regulate circadian signals, and reconnect the body, mind, and spirit.
http://en.m.wikipedia.org/wiki/Pineal_gland
The best shift I made to help me get a better night sleep was having my last meal 3 hours before bedtime. I would get to bed with an empty stomach, but not feeling hunger pangs. It allowed me to fall asleep and stay asleep (and have a deeper sleep). Thanks for the post and tips!
I couldn’t sleep the other night and I remembered a little trick my dad taught me. Heat up almond milk(or milk of choice) turmeric, cinnamon, and nutmeg and stir. Sip warm, it’s like instant snooze ville!
Yum. 🙂
This sounded so good, I just had to try it! Delicious! and warming on a cold night. Thanks.
When I go to bed and am unable to drift off I get very still and imagine my favorite place…the ocean with the waves crashing, smelling the ocean, a gentle breeze blowing and it doesn’t take long and I am asleep. I use this technique also when I have to have a PET scan…relaxes me very well!
Thanks Kris,
These tips are a great reminder of what I already know but
it is such a good idea to remind one’s self of all of these 10 tips,
Thanks again, Catherine
Falling asleep isn’t a problem for me. Its waking up between 3 and 4am and not being able to go back to sleep. Either because of my daughter, my dog, or my bladder, it doesn’t matter. If I wake up between 3 and 4 I can’t fall back asleep until 6am or so, and then it’s time to get up. Should I just be staying up? Taking a nap? I’m at a loss. It’s hard to get up and do things because I don’t want to wake my whole house up.
Drinking 1/2 cup of natural pineapple juice just prior to bedtime really helps me.
I like to take advantage of adaptogenic herbs to induce restfulness. A product I use called Ionix Supreme contains several of these herbs. Adaptogens are amazing- there are only about 30 different herbs that have these properties and they encourage the body to use its own homeostatic mechanisms to get what it needs. This is unique! Many herbs out there attempt to regulate the body by forcing it to do something (for example, diuretics say to the body “pee more” and that’s what the body does). Adaptogens help the body do what it is intended to do and don’t force it to do anything. Consequently, I can take Ionix in the morning and mid-afternoon for a natural energy boost and then take it again right before my head hits the pillow to promote restful sleep. No wonder adaptogenic herbs have been a popular component of Ayurvedic medicine for centuries.
Great tips and reminders Chris thank you so much!
The last couple of nights I have gone to bed super early around 7pm. A big thing for me is simply giving myself permission to down tools, jobs and tasks and slope off to bed when I need to. I am a pretty busy and active person BUT these days I am really trying to listen to my body more and take much needed zzzz-time when my body says “HEY Louise I need to REST”!
Some devices support an app called f.lux which makes the screen more yellow/orange than blue as the sun goes down. (The blue light keeps us awake and prevents the whole melatonin business from happening.) I have it installed on my laptop.
Thanks for that tip! 🙂
Counting backwards from 999 three numbers at a time…999, 996, 993, etc. Hard to think and count backwards.
My nighttime ritual is to have a cup of warm coconut or almond milk with turmeric, cinnamon, ginger and a little manuka honey. This helps me stay asleep a little longer, I use to wake up almost every hour. It also helps with aches and pains. I have suffered with insomnia since I was young and have tried so many different herbs, tea’s ect and this seems to help. Everything I use is organic.The turmeric helps with inflammation, cinnamon regulates blood sugar, the ginger is good for digestion and the manuka honey helps the immune system If you suffer with insomnia it is worth giving this a try.
Sweet Dreams!
Evening rituals are so important—thanks for sharing yours. xo
A beautiful hot bath with Epsom salts and 20 drops of lavender oil just before bed really helps me. Relaxes all my muscles and my worries seem to melt off in the bath water! Regularly taking a night time formula of magnesium orally (tablet or powder) helps too in the relaxation quest!
Thank you Kris for first rate tips always!
Thank you Kris for your ever positive outlook and advice. Personally I have found simply formulating a mental ‘thank you’ note, to remind myself of all the great things and people I have in my life, can help me to end the day in a positive mindset. Remembering that I am blessed helps me drift off into a peaceful sleep more easily. It may sound a bit corny and harder some days than others…but give it a go! Sweet dreams.
One thing that readies my mind for sleep is keeping a small notebook by the bed to jot down at least three things I am happy about, or grateful for, from the day. Also, if I wake at night, writing down dreams (briefly with a dim light on) can clear my mind to resume sleeping. If I cannot go back to sleep in bed (at 2 a.m. after waking), sometimes walking around, getting some water, and returning to sleep in a different location will do the trick. (In my case, its my cozy sofa where I have already set out pillows and blankets.)
Dream journaling—such a great idea! xo, kc
Hi kris!! Adore your blog (we’ve got all your ingredients to whip up some dirty penne tomorrow!!) and completely admire all you do. Such sunshine! Just one question- I’m having the worst trouble finding a good sleep mask. Any suggestions?!? For those of us in NYC, I am certain this would help us all get a good snoozer going!
Thank you in advance for your help!!!
Lea
Love your great tips! I have found that listening to books on CD helps me relax and fall asleep in a dark quiet cool room. Comfy socks on my feet helps too. Critical is exercise , body scan, eye mask, ritual of washing off make-up and clean teeth great cotton sheets and pjs. I can’t tell you what a treasure my silk comforter is. It has totally eliminated night sweats for me. They are pricey but worth every penny. Sleep is a very important investment in health. This would make a great Valentine gift you could suggest to your husband. My wonderful husband found mine at Costco. Try out different pillows to find the perfect one for yo A silky type pillow case helps you sleep better too- especially if you have sensitive skin. I travel with one because hotel pillow cases cause my face to burn(detergent issue). Cover all blue, green or red lights from electronics. We travel with a fan to block out hotel noise and out of courtesy to neighboring rooms (husband SNORES in a big way) and I use soft foam earplugs. When we can’t take a fan I use an app with white noise and ocean waves sounds mixed. Some are free. Make sure if you get up to go to the bathroom at night that you memorize the path. Never turn lights on and the socks on the feet will stop the cold bathroom floor from shocking you awake. Once on a car trip we used some black trash bags we had in the car to block a window that had bright light shinning in. Wrap some duct tape onto a popsicle stick, pop in your suitcase and you are prepared for anything. These are things I have learned over the last 60 years. I am a cancer survivor and I know how healing sleep is.
So many amazing tips. Thanks, Stephanie. 🙂
Thanks for the tips. I have got myself to a point where I can fall asleep but I can’t stay asleep. I wake up about 3 or 4 every morning.
Think about what all you did the whole day write from waking up, and you will not notice when your mind turns off and you go to a deep sleep mode.
It has worked for me well, should give it a try but I am not sure whether it will work for other people as well.
This positively works. Inhale to count of. 4. Hold. To count of 7. Exhale to count of 8
4. 7. 8
dont eat after 7 pm
no pop or coffee after 3or 4
if you like a hot drink try rooibus tea, totally knocks me out and its good for you …
Kris, I also am a cancer survivor/thriver. My last chemotherapy session was Nov. 7. I’m still experiencing neuropathy in my feet and legs, sometimes in the torso, and a little in the finger tips. There seems to be a fear of falling asleep. I fight going to sleep sometimes, and sometimes the only way I can sleep is to leave my lamp on.
I’ve found that it helps if I massage my feet and legs just before bed, then I sleep pretty well. I love my essential oils, so my blend is basil, lavender, ylang ylang, orange, geranium and vetiver in sweet almond oil.
Thanks for all your tips. There are a lot of good reminders, and some new things to learn, too.
Aloha no wau,
KRIS
I find that when I’m in bed at 9, and fall asleep before 10, I always wake up refreshed at around 1 am. Then I’m in bliss when I discover I have at least another five hours of bed time to go! There’s something great in shutting those peepers at least two and a half hours before midnight. It’s like sleep is the thickest then.
Other lovelies: lavender essential oil, a hot shower, dim lights.
Thanks Kris!
Any tips for sleeping with pain. I have extremely painful knees and hips (in need of a knee replacement) so my mind can sleep well, however, the pain keeps waking me up almost every half hour to turn over!
These are such fantastic tips, Kris- thank you. As someone who used to have Chronic Fatigue Syndrome and spent hours upon hours in my bedroom, I know the tips you mentioned work every time!
I always have trouble with keeping the room cool, as I instinctively like to feel cosy and tucked up, but finding the right temperature definitely helps!
Thank you! xx
Great tips here Kris. I personally like to wind everything down around 9:00 at night and have a really scheduled ritual of walking the dogs, feeding the cat, and brushing the dogs teeth. After this it is our turn to get ready for bed as well as the kids. A little reading and then I go to sleep.
I try to make sure that any stresses of the day have been dealt with by 8:00 or so and then I have trained myself not to go to bed with any stresses. What the heck can I do about a work problem all night except for stew about it, right?
I have very little trouble sleeping now that I have put these habits in place and love all the tips that you put up here, especially the lavender oil which I have tried using a few times