Many factors can affect the quality of your sleep. If you find you are not falling asleep easily at night, waking frequently through the night or not waking rested you may want to use one or more of the tips below.
- Sleep in complete darkness or as close as possible. If there is even the tiniest bit of light in the room it can disrupt your circadian rhythm and your pineal gland's production of melatonin and serotonin. If you are up in the night, keep your lighting dim so the melatonin production has limited disruption.
- Have as little sound distraction as possible. If you find household noises distracting, a white noise machine may be what you need to dull out the sounds.
- No TV right before bed. TV is over-stimulating and can also disrupt melatonin production.
- Journal or relax for 1 hour before bedtime. If calming your mind is difficult upon bedtime, it may be helpful to keep a journal to get your thoughts on paper. Reading, listening to calm music or taking a warm bath can also help get your body and mind in a relaxing state after a hard day's work. (When reading before bed, choose something with short chapters, or something that is not over stimulating. The purpose of reading is to help you relax and take your mind off your day, not to become deeply engaged in something else.)
- Supplementation. If you feel a melatonin supplement may be beneficial it is encouraged you speak with a Naturopath first.
- Set an early bedtime. Our bodies recharge at night and significant healing can occur while we sleep. Set an alarm to remind you of when you should go to bed (7-8 hours before you will be getting up in the morning.)
- Have a routine. Maintain a regular sleep and waking schedule. This will help your body achieve a rhythm so it needs fewer prompts to fall asleep and wake in the morning.
- Be active. Exercising daily can improve sleep quality, be sure not to exercise too close to bedtime though as the increase in blood flow can make you more alert.
- Stretching. Deep breathing or stretching may help you to relax and unwind at the end of your day.
- Avoid caffeine. Rule of thumb is to avoid stimulating food or drinks after 3:30 pm. This includes soft drinks, coffee, some tea and chocolate.
- Avoid alcohol. You may find you fall asleep easier after a drink or two but your quality of sleep will be affected and you will not reap the benefits of a good night's sleep.
- Be sure to use a quality mattress and pillows. We spend a third of our lives in bed. It is important to be sure we are physically supported while we sleep. Your pillow should provide adequate neck support and our mattress should be firm but comfortable to support our natural curves of our spine.
- Avoid stomach sleeping. Stomach sleeping puts an incredible amount of stress on our upper cervical spines. To provide more support and comfort you may also find placing a pillow under your knees when sleeping on your back, or between your knees when on your side, reduces the strain on your low back and hips.
Dr. Jason Plotsky
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