5 TIPS FOR GETTING BETTER QUALITY SLEEP

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Why is Sleep So Important?

Sleep plays an essential role in good health and well-being during the course of your life. Getting enough quality sleep can help protect your mental health, physical health and quality of life.

During sleep, your body is working to support healthy brain function and maintain your physical health. Your body works to repair muscle, organs, and other cells. Chemicals that strengthen your immune system start to circulate in your blood. You spend about a fifth of your night’s sleep in deep sleep when you’re young and healthy — more if you haven’t slept enough. The older you get, the less time you spend in deep sleep.

During REM sleep, scientists believe that your brain clears out information that it doesn’t need– think emptying the trash bin on your PC– deleting the trash helps our brains function better, improving problem solving, fact recall and task completion. 

Ongoing sleep deficiency can raise your risk for some chronic health problems. It also can affect how well you think, react, work, learn, and get along with others. 

As you can see, getting consistent quality sleep should be a top priority for all of us.

How to Improve Your Sleep

I don’t know what things are like in your house but my husband and I disagree about the perfect sleeping conditions. We have been clashing over this for over 20 years. I prefer it cold, dark and quiet. He likes to be warm, with the light and noise from the TV. Which one of us is on the right track? Read on to find out. 

Lower Your Thermostat

During the winter months this is easy to do and affordable– you can save on your gas or electric bill by setting the thermostat to 65. However, during the warmer months, keeping your thermostat that cool can be financially challenging when you live in a warm climate. This is when ceiling fans and programmable thermostats come in handy. You can set a higher temp during the day and reduce the temp at night.

According to The Sleep Foundation, The best bedroom temperature for sleep is approximately 65 degrees Fahrenheit (18.3 degrees Celsius). This may vary by a few degrees from person to person, but most doctors recommend keeping the thermostat set between 60 to 67 degrees Fahrenheit (15.6 to 19.4 degrees Celsius) for the most comfortable sleep. Your body’s temperature decreases during sleep, and a cool, but not cold, room will help you settle into and maintain sleep throughout the night.

The Darker the Better

I started sleeping with a sleep mask a few years ago and now I cannot go to bed without it!! Studies show excess light in the bedroom can affect sleep quality, disrupting the body’s natural circadian rhythm. Artificial light, such as that emitted by smartphones, e-readers, and televisions, cues the brain to wake up, thus suppressing the production of melatonin, your highly prized sleep-producing hormone.

The good news is, it is easy to achieve darkness in your sleeping space. I highly recommend using a sleep mask. There are many options out there at various price points.

Black out curtains are also super helpful. They really do manage to keep all of the light out. Both of my kids have these in their bedroom.

Another easy tip is to close your bedroom door. This helps keep the room dark and quiet. And of course, keep those devices out of the bedroom!

Use a Sound Machine

Sometimes, the fix for sleeping poorly is as simple as needing some nature sounds or light music playing in the background. White noise machines are all the rage for people who are jolted awake in the middle of the night by creaking doors, dogs barking or snoring. My 4 year old was having the hardest time sleeping through the night…until 2 months ago, when I decided to buy him a nightlight sound machine. Hallelujah, that was all that he needed! He has been staying in his room, asleep, since the first night he had it in his bedroom. 

In the book “Say Good Night to Insomnia,” researcher Gregg Jacobs contends that the devices work in two ways: by blocking distracting noises and producing soothing sounds that are relaxing and help to induce sleep.

“I am a true believer of white noise,” says psychiatrist David Neubauer, associate professor at the Johns Hopkins School of Medicine. ” They provide something of a kind of “sound cocoon,” which can be very soothing. When it’s completely quiet, people with insomnia focus more closely on small noises, which can interfere with their ability to get to sleep.”

There are 3 main types of sound machines on the market. 

  1. White Noise Machines: They produce a monotonous ‘white noise‘ sound similar to television static. It can be intense and high-pitched, like a fan or a vacuum. Many people find this sound calming, allowing them to fall and stay asleep longer.  
  2. Nature Sound Machines: They usually give several nature sound options such as thunder storm, rain, ocean waves, birds, crickets etc. Nature sound machines may not be ideal for light sleepers. Certain high-pitched or heavy-bass sounds have been known to inadvertently jar a person awake.
  3. Pink Noise Machines: They use a consistent frequency, or pitch, to create a more even, flat sound, like a steady rain, wind rustling through trees, or waves on a beach. Its added depth and lower waves filter out higher sounds. As a result, you hear more relaxing, lower-frequency sounds.

I love the pictured sound machine because it incorporates white noise, pink noise and nature sounds and it is compact and easy to travel with.

Limit Screen Time Before Bed

Several studies have found a significant relationship between average hours of sleep and technology use before bedtime. If you struggle with falling asleep or staying asleep, try leaving the phone and laptop in another room and turning off the TV at least an hour before bedtime.

A survey by the National Sleep Foundation found that 95% of people use some sort of light-emitting device immediately before bed. This suppresses the production of melatonin making it more difficult to fall asleep. 

The blue light that technology emits is not only bad for your vision, but it’s bad for your brain too. Dr. Harneet Walia, MD. , a Sleep disorders specialist, says that research has found a correlation between suppressed levels of melatonin and exposure to blue light. Melatonin is a hormone responsible for controlling your sleep-wake cycle. So when your body runs low on it, you can experience insomnia, tiredness during the day and irritability. 

Exposure to blue light can affect your internal body clock and throw off your circadian rhythm. This rhythm is in tune to light and dark. It’s why you feel more tired at night when the sun starts to set and why you feel more energized in the morning when it’s light.

Turn off those devices before bed and read a book!

Use a Diffuser

When I started using a diffuser in my bedroom in 2017, it was a game changer. I honestly did not think something so simple could make such a huge difference in my quality of sleep. Boy, was I wrong! I purchased a 10 hour diffuser that has the ability to run intermittently- 5 minutes on, 5 minutes off. I have experimented with various essential oils and blends over the years. Every person is different and not all oils work the same for each person. My absolute favorite combo for quality sleep is Serenity and Cedarwood. Serenity is doTERRA’s proprietary “restful blend”. Serenity creates a restful environment at bedtime, it has a calming and soothing aroma and it encourages a tranquil atmosphere. Cedarwood has a woodsy smell that creates a comforting and relaxing environment.  

Other favorite sleep inducing oils are:

Lavender: Known as the “calming oil”, it has a floral scent and it reduces anxious feelings and promotes peaceful sleep.

Roman Chamomile: This sweet floral oil is known for its calming effect on the skin, mind, and body

Breathe: This respiratory blend helps maintain feelings of clear airways and easy breathing while promoting a restful nights sleep. Apply to the bridge of the nose to reduce snoring. 

Frankincense: This warm and spicy essential oil is known as “The King of Oils” because of its incredible diversity and cellular benefits. It is excellent for relaxing, meditation and sleep.

Think of your bedroom as a cave—it should be quiet, cool, and dark for the best chance at getting enough rest. Incorporate some of these tips into your bedtime routine and your quality of sleep will improve in no time.

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