Ready for a Sleep Makeover? January’s Habit is the First Step – The 10 New Year’s Resolutions for Better Sleep, That Most People Overlook
Sleep is essential for maintaining good health and overall well-being at every stage of life. Your daytime feelings and performance are partially influenced by your sleep quality. While you rest, your body actively supports cognitive functions and helps sustain your physical health.
As you drift into non-REM sleep, both your heart rate and blood pressure decrease. While you sleep, your parasympathetic nervous system takes charge, allowing your heart to relax and exert less effort compared to when you are awake. Conversely, during REM sleep and upon waking, your sympathetic nervous system activates, raising your heart rate and blood pressure back to their normal levels.
Your body produces various hormones at different times throughout the day, which may be influenced by your sleep patterns or circadian rhythms. In the morning, hormones like cortisol are released to enhance alertness and help you wake up. Additionally, certain hormones exhibit 24-hour cycles that change as you age. For instance, in children, hormones that signal the release of testosterone, estrogen, and progesterone are produced in pulses during the night.
Sleep is essential for learning and the development of long-term memories. Insufficient or poor-quality sleep can hinder your ability to concentrate on tasks and think clearly.
If you’re going to commit to just one resolution this year, make it setting a consistent bedtime and wake time. Most people say their top method for improving sleep is maintaining a regular bedtime (sleepfoundation.org).
Here are 10 tips on getting your sleep back on track
1. Maintain a Regular Sleep and Wake Schedule
A regular sleep schedule strengthens the circadian rhythm. This helps you naturally fall asleep and wake up feeling refreshed at the right times. Staying up late on Saturday and sleeping in on Sunday can disrupt your sleep cycle, making Mondays harder. Try not to let your bedtime shift by more than 30 or 40 minutes.
2. Establish and Stick to a Bedtime Routine Every Night
When asked which sleep resolution would most improve their rest in 2024, 14% of people said creating and following a consistent bedtime routine during a recent study (AASM.org).
3. Reduce Screen Usage
Experts typically suggest powering down screens at least 30 minutes to an hour before bedtime. This gives your body time to relax and wind down, as it naturally begins producing melatonin about two hours before sleep. By reducing screen exposure during this critical period, you can enhance sleep quality and minimize the harmful impact of screen time on your rest.
4. Increase Daylight Exposure During the Day
Morning sunlight signals your body to stop producing melatonin, boosts serotonin levels, and helps prepare melatonin for the next night’s sleep.
5. Create a Dark, Quiet, and Cozy Bedroom Environment
A nighttime light (even from the TV) and noise can interfere with your ability to fall asleep or stay asleep. External stimuli send signals to your brain that it’s time to be awake and alert, not sleep.
If your bedroom is too bright, consider using blackout curtains and turning off any glowing electronics. For those bothered by outside noises, a white-noise machine can help mask disruptive sounds with a consistent, calming hum.
6. Unwind Before Bedtime
Stress and anxiety are two major culprits that disrupt sleep. To counter these, try incorporating calming activities into your nightly routine. This could include listening to soothing music, taking a warm bath, meditation, or doing some gentle stretches. Reading can also help, provided the book isn’t too thrilling or intense.
7. Cut Back on Caffeine
A September 2023 Sleep Foundation poll revealed that 94% of people enjoy caffeine, with many consuming multiple cups of coffee each day.
In a recent survey, 9% of respondents said reducing or avoiding caffeine could significantly improve their sleep, though 39% admitted it would be difficult to maintain, making it one of the harder resolutions to follow. However, you don’t need to eliminate caffeine entirely to see benefits (sleepfoundation.org).
8. Increase Physical Activity and Improve Your Diet
A patient of mine, who battles insomnia and wakes up almost every night, has found it challenging to stick to a bedtime routine. However, her two sleep resolutions for the new year are to swim more often and cut back on junk food.
Exercise not only boosts overall health but also enhances “slow-wave” sleep. Without enough of this deep sleep, people often wake up feeling unrefreshed… Regular physical activity helps promote this restorative sleep stage.
9. Cut Back on Alcohol
The biggest factor that disrupts sleep is alcohol. Drinking in the evening, especially red wine, can cause you to wake up during the night feeling dehydrated.
Still, it’s worth considering. While alcohol might initially help you fall asleep, as after a few hours, it metabolizes and acts as a stimulant, causing you to wake up.
10. Limit Food and Drink Before Bedtime
Eating too much or the wrong types of food before bed can lead to heartburn for some individuals, while drinking excessive liquids may disrupt sleep due to frequent bathroom trips.
When you eat or drink too much too close to bedtime, it keeps your digestive system active when it should be winding down.
Recent scientific advancements have transformed our comprehension of sleep and stress physiology, paving the way for a groundbreaking approach to improving sleep quality and reducing stress.
If you or someone you know needs help getting their sleep back on track, please visit your local Sleep Doctor or reach out to soundsleepservices.com.
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