Aging and Life Enhancement
By Kathryn Kilpatrick, M.A.
Sleep is the golden chain that ties health and our bodies together. ~Thomas Decker
Who hasn’t had an occasional poor night’s sleep? It can be trouble falling asleep, waking up in the middle of the night and tossing and turning, or even waking up too early or being unable to get back to sleep that plagues you. And likely, you might not feel at the top of your game the next day, perhaps even needing/wanting a nap by the afternoon.
Poor sleep is more than a nuisance. Current research focuses on the quality of sleep and its impact on your memory.
Some people may be dealing with sleep apnea, mouth breathing, restless leg syndrome or even narcolepsy. Talk to your health care provider for further assessments and recommendations in these types of situations.
Poor sleep can have an impact on your health, your immune system and also your mental clarity. Lack of adequate sleep can significantly impact your energy levels, concentration, recall and ability to make effective decisions.
You need a good quality of sleep so your brain can more effectively clear out the toxins that accumulate on a daily basis. Perhaps some of your daily habits are impacting the quality of your sleep and may need to be modified.
Since blue light ( from electronic devices ) can delay or suppress the release of melatonin—a hormone that helps you to fall and stay asleep—technology usage can be contributing to a night of restless sleep.
Dr. Heather Sandison, author of Reversing Alzheimer’s, recommended that you put a bubble around the three hours before bedtime.
Change starts with you but it does not start until you do. ~Tom Zigler
Sleep hygiene strategies require some effort and advance planning. Start with picking one or two of these and gradually add other modifications. Some may be easier to do with the realization some evenings are less typical if you are not doing your regular routine.
- Studies recommend at least 7-8 hours of sleep. Try to establish a regular bedtime and wake-up time.
- Exercise earlier in the day or within three hours before bedtime.
- Skip coffee or caffeinated beverages after noon. It will affect your ability or fall asleep and stay asleep. Studies show that drinking alcohol before bedtime can interfere with the sleep cycle responsible for memory integration.
- If you need a nap, take it early in the afternoon but only for approximately 20 minutes.
- Having a television in your bedroom is not recommended.
- Research indicates a temperature of approximately 65 degrees is best for sleep. Add blankets if you feel cold versus turning up the thermostat. Some people wear socks to keep their feet warm.
- Eliminate any kind of light since it can disturb melatonin production.
- Noise can sometimes be a factor that you do not have control over. Some people use a white-noise machine or try listening to relaxing nature music at a low volume.
- Consider mindfulness techniques or meditation to help you relax and unwind and calm the “chatter” in your head.
- Decrease your exposure to bright lights and electronic devices at least 30 minutes before bedtime.
- Listening to podcasts or watching programs that are likely to stir up a lot of emotion or tension before bedtime are likely to impact sleep negatively. In many cases, they can be saved and watched earlier in the evening or another time. Switch to something more relaxing to watch or listen to so you can wind down before going to bed.
Electronics and your sleep
- Phones emit RF (radio frequency energy – a form of EMF energy.) Electronic Magnetic Fields are reported to negatively impact your sleep.
- To limit that exposure, put your phone on airplane mode when you go to bed. (Your alarm will still work.) DO NOT sleep with your phone next to you in bed or put it under your pillow.
- Messages you receive on your phone (texts, etc.) will disturb your sleep. If you MUST have it on because of special circumstances, leave it at least three feet from your head or in another room.
- If you are sleeping in room with Wi-Fi, turn it off at night. Wireless radiation may impact the quality of your sleep, reduce sleep time and sleep efficiency.
Improvement in your sleep quality and quantity is possible, but adjustments may be needed and take some time to get used to.
A good laugh and a long sleep are the best cures for anything. ~Irish Proverb
