Good quality sleep is a foundational aspect of health and wellness. In my practice it is one of the first that things I start working on with patients. If you want to learn more about how to support your sleep naturally please book in for a consultation. Trying to get at least 8 hours of sleep a night is highly recommended if possible. Here are my top 11 recommendations that you can start tonight to promote high quality sleep.
1) Aim to go to bed and wake up at the same time 7 days a week
It is difficult for the body to adjust to changes in sleep patterns. Unfortunately,
sleeping in on the weekends does not make up for poor sleep throughout the week.
Try to be consistent with your sleep and wake routine.
2) Avoid exercise later in the evening
Try to achieve at least 30 minutes of moderate intensity exercise on most days. If
possible, avoid strenuous exercise 2-3 hours before bed. If your body is craving
movement, try a calm activity such as stretching or yoga.
3) Avoid caffeine after 12 pm
Soda, coffee, green/white/black teas, and chocolate all contain the stimulant
caffeine. Herbal teas or water are caffeine free alternatives after 12 pm.
4) Avoid alcohol in the evening
Alcohol can reduce Rapid Eye Movement Sleep (REM). To reap the health
advantages of deep sleep, avoid alcoholic beverages in the evening.
5) Avoid large meals and beverages late at night
Consuming large meals and beverages too close to sleep, can cause sleep
disturbance. Try to stop eating 2-3 hours before bedtime.
6) Avoid naps during the day
Naps can make it more difficult to fall and stay asleep at night. If you have to take a
nap, try to do so before 3 pm.
7) Make sure to leave time to relax before bed with no electronics
Ideally, allow yourself at least 1 hour before bed to unwind without the use of
electronics. Try relaxing activities such as yoga, reading, or meditation during
your 1 hour wind down routine.
8) Take a hot bath or shower before bed
A hot bath or shower helps to dissipate body heat and reduce your core body
temperature before bed. This action helps to promote sleep.
9) Sleep in a cool, dark bedroom
A cool room helps you fall and remain asleep throughout the night. Also,
complete darkness in your bedroom is important because our bodies are very
sensitive to light. The use of black out curtains is a great option to ensure your
bedroom is as dark as possible.
10) Get sunlight exposure during the day
Sun exposure during the day helps our body to regulate our sleep patterns
during the night. Try to get outside in the natural light for at least 30 minutes
per day without sunglasses.
11) Don’t stay in bed if you can’t sleep
Try reading in a different room if you find yourself lying awake for more than 30
minutes in bed. We are creatures of habit so it is important to train yourself to
not associate being in bed with staying awake.
A good night's sleep is so important when trying to improve or maintain health. These eleven tips are a great place to start for a deeper and more restorative sleep. If you want to learn more about how to support your sleep naturally please book in for a consultation.
Wishing you a restful night's sleep!
Dr. Tyler Roberts, ND