A Good Night’s Sleep
Dear Tacit,
I am struggling to get a good night’s sleep – any suggestions?
Signed A Good Night’s Sleep
Dear A Good Night’s Sleep,
Getting a good night’s sleep can be tricky, especially if your mind or body isn’t cooperating. Here are some strategies to improve the quality of your sleep cycle:
Set a consistent sleep schedule. Go to bed and wake up at the same time every day (even on weekends, until things improve). Your body’s internal clock thrives on routine. So, no matter how tired you feel (or don’t feel), try to create a schedule that you know is best for your lifestyle, and stick to it.
Avoids naps during the day (unless you are a toddler or are over 60 years of age). Napping can easily disrupt your brain’s natural circadian rhythms and ruin your night time sleep cycles. If you must nap, make sure you set a timer and do not sleep for more than 20 minutes (to avoid falling into a deep sleep pattern during the day).
Start a helpful wind down routine about 60 minutes before bed (you can shorten this once your sleeping patterns get more regular). Spend 20 minutes reviewing the day and planning for tomorrow (write this stuff down so your brain can dump out the emotions and stop remembering it all). Then spend 20 minutes being bored (slow your metabolism) – get into your PJ’s, brush your teeth, do the dishes, fold laundry, etc. And then spend 20 minutes allowing your body to prepare for the transition to sleep. Practice deep breathing, do some night-time stretches to make your muscles feel heavy, listen to a CALM app, etc.
Avoid stressful activities (work emails, arguments, or heavy discussions) for 1-2 hours before bedtime. Finish workouts at least 2 hours before you want to go to sleep. And have a hot shower/bath at least 1 hour before you plan to climb into bed. Your brainwave activity, body temperature and metabolic rate all have to slow down in order for your brain to transition into deep sleep. So, help it do that before you climb into bed.
Create the perfect sleep environment. Keep your room cool (60-67°F / 16-19°C), dark, and quiet. Use blackout curtains, white noise machines, or earplugs if needed. Make sure your mattress and pillows are comfortable and supportive. And keep the animals off the bed/out of the bedroom, until your sleeping patterns are more consistent (you would be amazed at how much their movements can keep your brain stuck in a light sleep cycle).
Limit caffeine intake for at least 6 hours before bed (I often tell clients 12 hours, if they are really struggling with their sleep patterns). Nicotine, marijuana and alcohol can also really mess with your sleep quality (even if it helps you relax at first, these substances often prevent the brain from moving into its deep sleep cycles). Try to finish eating 2–3 hours before bedtime, so your body is not needing to digest while you are trying to get into a deep sleep (because it cannot do both effectively, at the same time).
Try a melatonin-boosting snack, about 1.5-2 hours before you want to go to bed. Pistachios and natural cherry juice are two of the best foods to help increase your body’s natural production of melatonin (the relaxing hormone you need for deep sleep). Peanut butter, bananas, tuna, dairy (if you can handle it) and whole grain cereals (without the sugar), are also helpful.
Avoid over-the-counter melatonin supplements – they are only half as effective as your own natural melatonin. And using these remedies for more than a few days can often end up decreasing your body’s production of your own melatonin. Magnesium Glycinate (taken at supper time, not bedtime) can help increase natural melatonin levels – but check with your dr or pharmacist to be sure this is appropriate, especially if you are taking medications for other reasons.
Manage your stress and anxiety. Talk out your feelings to a trusted support person, journal, or meditate. Focus on the positives of your day just before bed – let your last thoughts before sleep be about what you are proud of, or what you feel you accomplished. This lessens the production of stress hormones (like cortisol, which prevents deep sleep) and increases the production of happy hormones (like serotonin, which converts into natural melatonin and enhances deep sleep).
Natural sunlight exposure (especially first thing in the morning) helps regulate your sleep-wake cycle. So, get outside or use a sunlamp, for 30-60 min each day. Regular exercise (15-30 min/day) improves sleep, but only if it is not too close to bedtime. This doesn’t have to be an intense amount of activity to still give the best results for good quality rest.
Cut down on screen time for at least 1 hour before bed. Blue light from phones, tablets, and TVs can mess with the release and production of your natural melatonin.
Only use your bed for sleep and intimacy. Avoid working, scrolling, or watching TV in bed—train your brain to associate your bed with sleep.
It can sometimes take a couple of weeks of these new sleep habits, before your brain adjusts and you start to get a good night’s sleep again. But if you’re still struggling with sleep despite making changes, it might be worth checking in with a doctor to rule out issues like sleep apnea or restless leg syndrome.
Take care!
Do you have a question you would like us to address? Please feel free to reach out to us at counsellors@tacitknows.com. Your answer will be provided confidentially.
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