Making Yourself a Smart Sleeper

Whether you’re a captain of industry or a stay-at-home parent of young children, getting the sleep that you need is essential. Unfortunately, though most of us know this intellectually, putting it into practice can be difficult, and missing out on sleep puts us at risk for a long list of chronic disorders including depression, cardiovascular disease, increased blood pressure, stroke and obesity.

Getting yourself into healthier sleep habits is of critical importance. According to sleep expert Dr. Lisa Shives, “Sleep affects our executive function; the area of the brain responsible for decision making, creative thinking, memory and reaction time.” Dr. Shives says that those who sleep well adhere to several rules that build on each other, making sleeping long enough and soundly enough a more likely outcome. Like the famous “7 Habits of Highly Successful People,” the habits that follow will give you a leg up on getting the sleep that you need.

Stay away from alcohol at night

Alcohol helps us fall asleep, but has an impact on quality of sleep

A lot of people enjoy a glass of wine with dinner, or a nightcap before bedtime, but it’s important that you understand that it can have a profound impact on the quality of your sleep. According to Shives, “Sleep is lighter you have less REM (the deepest stage of sleep).” It can also lead you to wake up in the middle of the night and then find yourself unable to fall back to sleep. “Many people wake up after about four hours because that’s how long it takes to metabolize alcohol, then they have trouble getting back to sleep. The rule of thumb for alcohol at nighttime is to keep away from it within three hours of the time that you plan to go to sleep.

Electronics are a no-no

This is a tough one for people who like to unwind over a game of Words With Friends or playing X-Box with friends from around the world, but it’s important. Study after study has shown that the unique blue light that is emitted by our tablets, televisions and smart phones is the exact wavelength that tells our brain that it is time to be awake and alert. Says Shives, “The light that’s emitted from the screens slips your neurotransmitters into an awake position.” Her suggestion? Switch over to a more low tech form of entertainment, like talking to your partner or reading a traditional format book.

Sit right down and write yourself a letter

Well, maybe not a letter, but at the very least write down the things that are stressing you out so that you can put them away. Whether the thing that is filling your brain is the long list of things that you need to do tomorrow, or the problem that you’re having with a difficult client at work, the truth is that you’re not going to do yourself any good by staring at the ceiling and trying to work out the problem when you should be getting some sleep. By writing it down before you go to bed, you are psychologically giving yourself permission to let go of the issue for the night, and instead focus on getting the rest that you need.

Pay attention to your sleep environment

We know that you wouldn’t try to go to sleep in the middle of a busy highway or in a room that’s lit up with neon lights, but there’s a good possibility that the distractions in your sleep environment are there but are a bit more subtle. Take a good look around and make sure that you have provided yourself with an environment that is conducive to sleep. From making sure that the thermostat is set to an appropriately cool temperature to providing yourself with sheets and blankets that are soft and comfortable, there’s a lot of science behind the idea that your bedroom needs to be a comfortable, cool, dark, quiet cave for you to get the optimal sleep. Pay attention to whether there is light entering your room, or external noises that may be pulling you up from a deep sleep, and if there are then address the problem with fixes such as room darkening shades or a white noise machine.

Get moving

Exercise is one of the three pillars of good health — nutrition and sleep are the other two — and if you’re not taking the time to get some exercise each day then you’re not helping yourself get the sleep that you need. Numerous studies have shown that daily exercise goes a long way to regulating our circadian rhythm, releasing serotonin and dopamine that help us to relax. The relationship between exercise and sleep are completely supportive of each other. Sleep helps us to perform better and helps to repair micro-tears that occur in muscles upon exertion, and exercise helps our bodies fall into a state of relaxation and sound sleep that lasts throughout the night.

Stay away from unhealthy nighttime meals

You should always try to eat nutritious, healthy foods (remember that food is the third pillar of good health), but it is especially important in the hour or two before you go to sleep. If you find yourself getting hungry close to your bedtime, eat mindfully and choose a high protein healthy snack such as almonds or yogurt rather than something that is sugary or high in fat. Foods that are too heavy can make your digestive system work so hard that it makes sleep difficult, while simple carbs can make a mess of your sleep.

Get yourself some sun exposure

Though it’s important that you protect your skin from harmful UV rays, that doesn’t negate the fact that it’s essential for you to get out into the sunlight in the morning in order to keep your circadian rhythms running smoothly. If you can combine your sun exposure with your exercise, that’s a perfect solution!