Over the last few months I’ve found myself struggling with sleep. I had an especially difficult time sleeping last week as I was traveling. Sleep deprivation is a unique kind of pain, as it affects your memory, cognitive function, and increases your risk of dementia over time. There’s also the general brain fog and your lower capacity to understand things that are said. Overall, your wellbeing is lower, so it was important to me to regain my ability to sleep fully and deeply. I’m not quite where I’d like to be, but I no longer wake up groggy and that’s a big win.
Find your sleep window
My number one tip above all the usual advice is to find your sleep window. This isn’t talked about much, but I believe it’s important especially if you have sleep that is easily interrupted or you are having less consolidated sleep. The best way to find your sleep window is to fall asleep and wake up without an alarm. You can test different sleep and wake times. In my case, though I’d get into bed by 9:45 and be asleep by 10, I found myself groggy when I awoke as opposed to well-rested.
Surprisingly, my sleep window is 11pm to 7am. I’m unsure if this is in part due to my late nights in college, doing homework at midnight, but sleeping from 11pm to 7am is better than 10pm to 6am for the sheer sake of not waking groggy. Don’t wake using an alarm. Let yourself awake naturally and see how you feel. You want to be able to wake easily, without feeling exhausted. That’s how you can tell what your sleep window is.
Low lighting/lamps
I find myself perplexed by those who use the big light, as it is called. Lamps are perfect for ushering in the evening. They remind the body that the sun has gone down, so it’s time to get ready to be still and prepare for sleep. The more that you can align your lighting to the sunrise/sunset, the more restful your sleep will be. There are definitely people who live with no lights after dark at 5:30 in the wintertime, but most of us won’t be able to do that. Lamps are a perfect alternative. I even have a lamp/candle warmer that dims, mirroring the setting sun. Make sure that lighting is low and that it is warm-toned.
Watch comfort TV
Late at night is either a time where people watch the news, finding themselves acquainted and overwhelmed by the state of the world. Perhaps a comfort TV show would help in the transition to bed. I love Jeopardy. It’s fun and competitive and a good time. It could be a familiar sitcom you’ve already seen. It could be a baking show that’s calming or a house hunting show that’s perfect as background TV. Don’t understand having something easy to focus your attention on.
Limit your caffeine
People do not want to hear this, but it may be best to limit caffeine. The standard is no caffeine after 3pm, but I’d argue that you might want to be a little extreme to see if caffeine is affecting you negatively. You could take a week or two off of caffeine and see if your sleep changes. I know it sounds miserable, but it’s worth trying out. Specifically, if your sleep issues have been persisting for some time. If you don’t want to drop caffeine cold turkey, I’ve also tried no more caffeine after 12pm.
Read until you’re tired
As a reader, I will always advocate for reading before bed. The literacy crisis in our nation is nothing to scoff at. Reading in bed can help to serve as a distraction and a way to relax. Some days can be stressful, and the best way to get through it is to get it off your mind. Grabbing a fiction read works wonderfully. You may find, however, that nonfiction gets you to sleep faster. It is up to you but I do recommend a physical book, as you do not want blue light before bed (a rule many of us break daily).
Put away devices
As referenced above, put away the blue light. Blue light signals to the brain to stay awake. The opposite of what you desire. Less scrolling and more sleeping 🙂
Stretching before bed
Another thing that helped me was stretching before bed. I would roll out my yoga mat, listen to a fiction podcast, either catching up on Welcome to Nightvale or relistening to Nowhere, On Air while stretching. A good way to pay attention to my body after a long day of sitting down. Stretching can help relax you and your muscles. It doesn’t have to be for long. 5 to 10 minutes of stretching for bed can prepare you to fall asleep faster.
Change your bedding
Invest in your sleep by investing in your bedding. Get a mattress topper or a new mattress. Try out a duvet if you have a comforter or vice versa. Get new pillows for neck support. Update your bedding as needed because investing in your bedding is investing in your health.
See your physician
None of these tips will help you if you are having a chronic issue. If you are struggling for months at a time, let your physician know. Sleep is a key component of your health, along with food and exercise. Sleep has a really big impact on mental health. If your sleep isn’t improving despite your efforts, it’s best to involve a medical professional for their advice and guidance.
Signing off,
Gigi
