21 Ways You Can Improve Your Sleep Right Away

21 Ways You Can Improve Your Sleep Right Away

Last week we talked about how connected sleep and weight loss are. We learned that sleep affects our metabolism and hormones. We now understand that poor sleep makes losing weight difficult, if not impossible. Even with a proper diet and exercise routine. 21 Ways You Can Improve Your Sleep Right Away

We also talked about your circadian rhythm, which is the body’s natural internal clock that regulates a variety of physiological processes, such as sleep-wake cycles, hormone production, and body temperature. It interacts with external factors, such as light exposure, to maintain a healthy sleep-wake balance.

Disruptions to the circadian rhythm, such as those experienced by shift workers, can lead to negative physiological adaptations that increase the risk of chronic diseases, such as obesity, diabetes, and cardiovascular disease. Therefore, maintaining a healthy circadian rhythm is crucial for overall health and well-being. Not to mention, weight loss.

Given the detrimental effects that disruptions to the circadian rhythm can have on our health, we must prioritize healthy sleep habits. However, it’s also worth considering the larger societal impact of poor sleep, which has been linked to weight gain, stress, and weakened immune function. 21 Ways You Can Improve Your Sleep Right Away

How sleep deprivation is affecting our society

Chronic sleep deprivation not only takes a toll on our health but also has a significant impact on our economy. Americans today sleep 20% less than they did a century ago, leading to a range of health issues such as weight gain, stress, and poor immunity. Among other issues already discussed. 21 Ways You Can Improve Your Sleep Right Away

According to the CDC, one in three Americans suffers from sleep disorders in one way or another, which costs the healthcare system $16 billion annually. This figure raises the question of what led to the reduction in the average hours of sleep per night from eight or more to just six. 2121 Ways You Can Improve Your Sleep Right Away  Ways You Can Improve Your Sleep Right Away

Ironically, many corporate businesses and entrepreneurs have the mentality of “Work while they sleep, then you will be rewarded with play while they work”. Or something to the effect of saying that to get ahead, you should be sacrificing sleep and be more mentally tough. 21 Ways You Can Improve Your Sleep Right Away

Because of this mentality, both small and large businesses alike are affected by sleep-deprived workers. The Bureau of Labor and Statistics has estimated that sleep deprivation costs $2,280 annually per employee due to decreased productivity and loss of GDP. 21 Ways You Can Improve Your Sleep Right Away

The solution to this crisis must come from each individual. While it may not be easy, there are simple steps that can be taken to improve sleep hygiene, such as small changes in daily routines, sleep habits, and pre-bedtime activities. By making these adjustments, we can improve our health and well-being while reducing the economic impact of sleep deprivation and its negative effects on our health.  21 Ways You Can Improve Your Sleep Right Away

Improving your sleep starts as soon as you wake up

The process of falling asleep is fascinating as it begins hours before we go to bed and is influenced by our circadian rhythm. This means that your ability to fall asleep is affected by everything you do all day long, including light exposure, stress, caffeine, alcohol, diet, activity, and everything else that you expose yourself to during the day. 

Ideally, it should take 15-20 minutes to fall asleep after lying down. See Figure 2 for all the sleep cycles. Falling asleep too quickly may be a sign of exhaustion while taking too long can indicate a disruption in your circadian rhythm at any point in the day. Let’s explore some of the most common contributors to poor sleep that affect us during the day. 

Caffeine

Caffeine is one of the significant contributors to poor sleep. It can take up to 15 hours to completely exit your system, and the best practice is to avoid caffeine at least six hours before bedtime. MD Diet recommends keeping your total caffeine consumption under 200 mg daily and getting your caffeine from natural sources like coffee or tea. We also encourage our clients to avoid energy drinks completely. 21 Ways You Can Improve Your Sleep Right Away

If you find yourself to be particularly sensitive to caffeine’s effects, you might want to only have your caffeine upon waking, then avoid it the rest of the day. Or you can even cut it out entirely.

If you are very caffeine dependent, you might get headaches and mood swings while trying to cut back. One strategy you can use is to cut your caffeine dose in half, then wait two weeks. Then cut it in half again. Your body will start to chemically adapt to being less dependent on caffeine after 2 weeks. 21 Ways You Can Improve Your Sleep Right Away

Light

Light plays a crucial role in regulating our sleep-wake cycle, also known as the circadian rhythm. Exposure to light at the right time can help us feel more alert and awake during the day, while exposure to darkness at night can signal our body to produce melatonin, a hormone that helps us feel sleepy and ready for bed. However, exposure to light at the wrong time or too much light can negatively affect our sleep. 21 Ways You Can Improve Your Sleep Right Away

Artificial light sources, such as those emitted from electronic devices, can interfere with our natural sleep patterns by suppressing melatonin production and keeping us alert when we should be winding down for bed. Additionally, exposure to bright light at night can disrupt our circadian rhythm and lead to sleep disorders, such as insomnia. On the other hand, exposure to natural light during the day can help reset our circadian rhythm and improve our sleep quality, as well as provide other health benefits like vitamin D production and mood improvement. Therefore, it’s important to be mindful of our exposure to light and try to maintain a regular sleep-wake schedule, limit exposure to artificial light at night, and seek out natural light during the day to support healthy sleep habits. 21 Ways You Can Improve Your Sleep Right Away

Stress

Stress is one of the most common causes of sleep disturbances. When we experience stress, our body produces cortisol, a hormone that is designed to help us cope with the stressor. However, when cortisol levels are elevated for an extended period, it can negatively impact our sleep. (Remember our article on how stress affects weight gain?) High cortisol levels can make it difficult to fall asleep, stay asleep, or wake up feeling rested. Stress also triggers the sympathetic nervous system, which can cause our heart rate to increase, our breathing to become more shallow and rapid, and our muscles to tense up, all of which can interfere with sleep. 21 Ways You Can Improve Your Sleep Right Away

Additionally, stress can cause our minds to race, making it difficult to turn off our thoughts and relax into sleep. We may find ourselves worrying about work, finances, relationships, or other issues, preventing us from achieving a restful night’s sleep. Over time, chronic stress can lead to chronic sleep deprivation, which can further exacerbate stress levels and contribute to mental and physical health problems. 21 Ways You Can Improve Your Sleep Right Away

To combat the negative effects of stress on sleep, it is important to practice stress-management techniques throughout the day and establish a relaxing bedtime routine. This can include activities such as yoga, meditation, deep breathing exercises, or taking a warm bath before bed. It is also helpful to avoid stimulating activities, such as working or watching TV, in the hours leading up to bedtime. By reducing stress and promoting relaxation, we can create an environment that is conducive to restful sleep.

Water

Proper hydration is essential for maintaining a healthy circadian rhythm and promoting restful sleep. When we are dehydrated, our bodies release stress hormones like cortisol, which can disrupt our sleep cycle and make it difficult to fall asleep or stay asleep. Additionally, dehydration can cause discomfort and physical symptoms like dry mouth, headaches, and muscle cramps, which can further interfere with our ability to sleep well. 21 Ways You Can Improve Your Sleep Right Away

To ensure proper hydration and support healthy sleep, it is recommended to drink plenty of water throughout the day. It is best to drink most of your water earlier in the day to avoid frequent trips to the bathroom at night, which can also disrupt your sleep. The exact amount of water needed varies depending on factors such as age, gender, activity level, and climate, but as a general guideline, aim for at least 64 oz of water per day. By staying hydrated, you can promote a healthy circadian rhythm and enjoy more restful and restorative sleep.

Maximize the hours before bed for optimal sleep

Alcohol

Alcohol is a central nervous system depressant that can make you feel relaxed and drowsy. While it may help you fall asleep faster, it also negatively affects the quality of your sleep. 

Alcohol consumption has been shown to reduce the amount of rapid eye movement (REM) sleep, which is crucial for memory consolidation, learning, and mood regulation. We talked about that in our last article on sleep. Refer back to Figure 2 for the sleep cycles and what each phase does. This means that even though you may be asleep for the same amount of time, the quality of your sleep is compromised. 21 Ways You Can Improve Your Sleep Right Away

Alcohol can also cause disruptions to your circadian rhythm, leading to difficulties in falling asleep and waking up at consistent times. Additionally, it can cause frequent awakenings during the night and exacerbate sleep apnea and snoring. It is recommended to limit alcohol consumption, especially in the hours leading up to bedtime, to promote better sleep quality and duration.

Meal Timing

Meal timing can have a significant impact on sleep quality. Eating a large meal too close to bedtime can disrupt your body’s natural digestive process, making it difficult to fall asleep and stay asleep. This is because the body is busy breaking down and digesting food, which can cause discomfort, heartburn, and even reflux, all of which can make it challenging to fall asleep.

Not to mention that your metabolism will continue to work through the night. Which will disrupt your deep sleep and recovery. Eating too close to bedtime will keep your heart rate elevated through the night. Leading to grogginess in the morning. You should have your last meal 2-3 hours before bedtime to avoid this issue. 21 Ways You Can Improve Your Sleep Right Away

Sleep Schedule

Once you have fallen asleep, then your body will start to move through its first sleep cycle.  Your sleep cycle is the process of your body moving through stages 2-4 of your light sleep, deep sleep, and REM sleep. This sleep cycle process takes an average of 90 minutes. Most adults need an average of 5-6 sleep cycles a night. This is why it is recommended to get 7-9 hours of sleep.

If you are waking up at the wrong time in your cycle, or not getting enough sleep cycles each night, it will lead to fatigue, delayed recovery, and several other issues related to your mental and physical performance.

Try adjusting your bedtime and wake time in 90-minute intervals if you are struggling with getting out of bed in the morning. You might be getting too many sleep cycles, too few sleep cycles, or waking up in the middle of a sleep cycle. 21 Ways You Can Improve Your Sleep Right Away

You can also try using a sunrise alarm clock so that your body wakes up more naturally in the best stage of your sleep cycle so that you are not groggy. This is something I started using when I lived in Iceland over the winter of 2015. 21 Ways You Can Improve Your Sleep Right Away

Sleep environment

Temperature and light

Creating a cool and dark environment for sleep can have a significant impact on the quality of your sleep. The ideal temperature for sleeping is generally considered to be between 60-67 degrees Fahrenheit (15-19 degrees Celsius), which helps your body to naturally cool down and fall asleep faster. A cooler room temperature can also help to regulate your body’s production of melatonin, a hormone that plays a crucial role in promoting sleep. 21 Ways You Can Improve Your Sleep Right Away

Darkness is also important for sleep as it stimulates the production of melatonin, which helps regulate the sleep-wake cycle. Exposure to even small amounts of light, such as that from electronic devices or streetlights, can suppress the production of melatonin and interfere with sleep. Using blackout curtains or blinds, or even a sleep mask, can help to create a dark sleeping environment and promote better sleep. 21 Ways You Can Improve Your Sleep Right Away

Sound

Sound machines, also known as white noise machines, can be an effective tool for promoting better sleep. They work by producing a consistent, soothing sound that can help mask other distracting noises and create a calming environment. This can be particularly helpful for people who live in noisy urban areas, have a partner who snores, or is easily disturbed by sudden noises during the night. 21 Ways You Can Improve Your Sleep Right Away

There are a variety of sound machines available, ranging from basic models that produce white noise to more advanced machines that can play a range of sounds, including nature sounds, ambient music, and guided meditations. Some models also come with additional features, such as timers, alarms, and adjustable volume controls. If you’re looking to improve your sleep, consider investing in a sound machine to create a more relaxing sleep environment. 21 Ways You Can Improve Your Sleep Right Away

I love using my Echo Dot to generate brown noise every night. Brown noise is similar to white noise and is a low-frequency sound that has a deep and rumbling quality, similar to the sound of thunder or a waterfall. Brown noise can also help calm the mind and promote relaxation, making it easier to fall asleep and stay asleep throughout the night. Overall, incorporating brown noise into your sleep routine can be a helpful tool for improving the quality of your sleep. 21 Ways You Can Improve Your Sleep Right Away

Weighted blankets, proper mattress, and pillow

Weighted blankets are blankets filled with materials like plastic pellets or glass beads, which make them heavier than typical blankets. They are designed to provide deep touch pressure stimulation, which can help to create a calming effect on the body and promote relaxation. Many people find that using a weighted blanket can help them fall asleep faster and stay asleep longer, particularly if they have anxiety or sleep disorders. 21 Ways You Can Improve Your Sleep Right Away

In addition to providing comfort and relaxation, weighted blankets can also help regulate body temperature by providing warmth during colder months. They also block out light and noise, which are two factors that can disturb sleep. If you’re looking for a high-quality weighted blanket, the YnM Weighted Blanket is a great option. (This is an affiliate link to Amazon if you want to purchase one) It comes in a variety of sizes and weights to fit your needs, and the removable cover makes it easy to clean. Plus, it’s made with eco-friendly, breathable materials for maximum comfort.

While we are talking about weighted blankets. We should also mention the importance of what you are sleeping on. Having a proper mattress and pillow is crucial for getting a good night’s sleep. A mattress that is too soft or too firm can cause discomfort and back pain, which can lead to a restless night’s sleep. 21 Ways You Can Improve Your Sleep Right Away

A good mattress should be firm enough to support your body while also contouring your shape to provide pressure relief. The right pillow is equally important as it should keep your neck and spine aligned in a neutral position. A pillow that is too high or too low can cause strain on your neck and shoulders, leading to discomfort and restless sleep.

Investing in a good quality mattress and pillow can also have long-term benefits for your health. By sleeping on a proper mattress and pillow, you are providing your body with the necessary support and comfort it needs to help you achieve a night of deep and restful sleep, leading to better physical and mental health in the long run.

Natural sleep aids

There are many natural sleep aids available that can help improve sleep quality and promote relaxation. One of the most commonly used natural sleep aids is melatonin, a hormone that regulates the sleep-wake cycle. Melatonin supplements are widely available and can help individuals fall asleep more easily and sleep more soundly throughout the night. This is one of the most popular natural sleep supplements that you can pick up at our clinic. 21 Ways You Can Improve Your Sleep Right Away

Other natural sleep aids include magnesium, turmeric, ashwagandha, chamomile, CBD, and valerian root. Magnesium is an essential mineral that plays a crucial role in sleep regulation, and studies have shown that supplementing with magnesium can improve sleep quality in individuals with insomnia. 21 Ways You Can Improve Your Sleep Right Away

Turmeric, an herb commonly used in cooking, has been shown to have anti-inflammatory properties and may help reduce symptoms of sleep disorders. Ashwagandha, an herb commonly used in Ayurvedic medicine, has been shown to have calming effects and may help promote relaxation before bedtime. 21 Ways You Can Improve Your Sleep Right Away

Chamomile tea is a popular natural sleep aid due to its calming and soothing properties, while CBD has been shown to have potential benefits for sleep and anxiety. Valerian root is another herb commonly used as a natural sleep aid, and research has suggested that it may help improve sleep quality and reduce the amount of time it takes to fall asleep.

While natural sleep aids can be helpful for some individuals, it’s important to consult with a healthcare provider before using any new supplement or herb, particularly if you are taking any medications or have a pre-existing medical condition. Additionally, natural sleep aids should not be used as a substitute for good sleep hygiene practices, such as maintaining a consistent sleep schedule, avoiding caffeine and alcohol before bedtime, and creating a comfortable sleep environment. 21 Ways You Can Improve Your Sleep Right Away

Suppose you have any questions about any of the solutions provided. Please give us a call today and schedule a visit with one of our providers to go over a personalized solution for you.

To sum it up

1. We reviewed last week’s article about the importance of sleep
2. Sleep deprivation is not only costing each individual their health. It is also costing our economy billions of dollars.
3. There are several things you can do during the day to improve your sleep including:
   1. Reducing or eliminating caffeine. As well as making sure you only have it earlier in the day
   2. Expose yourself to natural light or red light in the morning. Avoid blue light in the evenings.
   3. Long-term or late exposure to stress will disrupt your sleep.
   4. Stay hydrated during the day and try to get most of your water earlier on.
4. Here are several things you can do to improve your sleep in the hours before bed:
   1. Avoid alcohol
   2. Have your meals 3-4 hours before bed
   3. Get yourself on a consistent sleep schedule
5. Suggestions for improving your sleep environment goes as follows
   1. Sleep in a cool dark room at 60-67 degrees Fahrenheit
   2. Try using a sound machine or brown noise to drown out any disruptive background noise that might wake you
   3. Make sure you have a good mattress and pillow
   4. Investing in a weighted blanket can also help improve sleep
6. There are several natural sleep aid supplements you can try. Including:
   1. Melatonin
   2. CBD
   3. Ashwagandha
   4. Chamomile
   5. Valerian root
   6. Magnesium
   7. Turmeric
7. Talk to a medical professional, like the ones at our clinic, to find out what supplements or lifestyle adjustments might be the best for you.

If ever in doubt or seeking guidance, know that we stand by your side, ready to assist. With over four decades of expertise, we’ve proudly been a cornerstone in countless health and wellness journeys. We warmly invite you to embark on your transformative journey with us as your trusted partner.

Salt Lake clinic: 801-758-2130