Five tips for a good night’s sleep

Photo by Gregory Pappas – Unsplash

One of the many frustrating–and wearying–mid-life changes that women experience is a disrupted sleep pattern.  It’s almost like you’ve said “so long, farewell” to getting a good night’s sleep!  Sometimes the challenge lies in simply being able to fall asleep.  For others, staying asleep throughout the night is their pain point.  The result in either case is:

• struggling to get out of bed in the morning;
• feeling exhausted throughout the day and lacking focus and productivity;
• depending on stimulants, especially caffeine, to get you though the day; and
• functioning on stress hormones all day long. 

Ask me how I know what this looks like.   I’m a veteran of the insomnia war, so I’ve lived through almost every variation of sleep dysfunction and deprivation. 

But, don’t fear or despair!  I’ve got some great tips to help you get your sleep mojo back.  I’ve also got an amazing recipe to help you lose your dependence on caffeine, which can sometimes be a culprit in our sleep-related woes.

The science of sleep is fascinating, complicated, and growing

Sleep is a natural part of the day in which our activity level is reduced, we rest, and we respond far less to the external world. Most times, we don’t remember much about the hours we’ve spent in this state of altered consciousness.  We are still learning about sleep and the many factors that can affect it, both positively and negatively.

Insufficient sleep creates a domino effect in the body and mind: those of us who get less sleep tend to be at a higher risk for  illnesses such as diabetes, heart disease, and certain types of cancer. Sleep is also a culprit in conditions such as a slower metabolism, weight gain (especially around the midsection), hormone imbalances, and inflammation.  And let’s not forget the impact of lack of sleep on our mood, memory, concentration, and decision-making skills.

Did you know that lack of sleep may even negate the health benefits of your exercise program? And impair your judgment when driving?  And cause your balance and coordination to deteriorate?

Given these dire side effects of poor sleep, you might ask:  “Well, what aspect of health does sleep not affect?”  Honestly, almost all of the major systems in your body (digestive, immune, endocrine, cardiovascular, muscular, central nervous) are impacted negatively when your sleep is out of whack.

Main purposes of sleep

Seeing how devastating to the body a lack of sleep can be, let’s get grounded with the three main purposes of sleep:

• To restore our body and mind. Our bodies repair, grow, and even “detoxify” our brains while we sleep.
• To improve our brain’s ability to learn and remember things, technically known as “synaptic plasticity.”
• To conserve some energy so we’re not just actively “out and about” 24 hours a day, every day.

Do you know how much sleep adults need?  It’s less than growing kids need, which is anywhere between 8 and 13 hours.  Adults should get between 7 and 9 hours of sleep each night.  I know that for many of us, it’s a stretch to get 7 hours in, but the closer we get to 8 or 9 hours, the better it is for our bodies, minds, and souls. 

Tips for better sleep

I really encourage you to not skimp on your sleep.  When I’m tempted to stay up later than I ought to, I remind myself that the things that I think need to be done before I go to bed can truly wait until tomorrow.  The energy, focus, and good attitude I enjoy after a good night’s sleep are certainly worth giving up an hour or two of television or internet time. 

Check out these five tips that will put you in the sleep surplus zone rather than a sleep deficit. 

1. Establish a consistent sleep schedule. If you make sleep a priority and stick to a schedule, you’ll be more likely to achieve blissful rest regularly.  An effective sleep schedule might involve turning off your lights 8 hours before your alarm goes off in the morning. Try to stick to your schedule each day of the week.  I know that it might be tempting to tweak your sleep schedule on the weekends, but if you remain consistent for at least 21 days (the amount of time needed to create a new habit), your body and mind will adjust.
2. Balance your blood sugar throughout the day.  Whole foods are full of blood-sugar-balancing fiber, whereas refined and processed foods are likely to spike your blood sugar and then cause it to crash.  Choose the whole orange instead of the juice (or the orange-flavored snack).  Make sure you’re getting some protein and good fats along with fiber every time you eat.
3. Get some sunshine and exercise. Your body realizes that it’s daytime when you indulge in some sunshine and activity.  It notes that this is the time to be productive, active, and alert.  Getting daytime fresh air and sunshine, as well as exercise, will help you wind down more easily in the evening and get your well-needed zzzs.
4. Make noontime your deadline for caffeine and added sugar. Both caffeine and added sugar can cause your mind to a bit more active than you want it to be come evening.  Whole foods like fruits and veggies are fine; it’s the added sugar that we’re attempting to minimize.  And for those who love their chai latte, sorry, but it’s in the “no-fly-zone” after midday.  But all isn’t lost: check out the great caffeine-free chai latte recipe I included for you below!
5. Create a relaxing bedtime routine that starts 1 hour before your “lights out” time.  The goal is to decide on a lights-out deadline that is 8 to 10 hours prior to when your alarm is set to go off in the morning.  Your relaxing routing can include dimming your lights, reducing night-time screen time, reading a hard copy of a book (not on a device), taking a warm bath or shower, and journaling.

Check out this caffeine-free latte for your afternoon “coffee break”!

Recipe: Caffeine-Free Chai Latte

Serves 1-2

Ingredients

• 1 bag of rooibos chai tea (rooibos is naturally caffeine-free)
• 2 cups of boiling water
• 1 tablespoon tahini
• 1 tablespoon almond butter (creamy is preferred)
• 2 dates (optional)

Directions

1. Cover the teabag and dates (if using) with 2 cups of boiling water and steep for a few minutes.
2. Discard the tea bag & place tea, soaked dates, tahini & almond butter into a blender.
3. Blend until creamy.
4. Serve and Enjoy!

Tip:  You can try this with other nut or seed butters to see which flavor combination you like the best.  Cashew butter, anyone?

References:

http://www.thepaleomom.com/gotobed/

http://www.precisionnutrition.com/hacking-sleep

https://www.healthline.com/health/sleep-deprivation/effects-on-body#2

http://healthysleep.med.harvard.edu/healthy/science/what/characteristics

Which of the five tips have you already put into practice?  Which ones can you start implementing today?