The Importance of Sleep and How to Get More of It
If you have a hard time falling asleep, you’re not alone. Around 35% of people globally report not getting enough sleep. And the damage from a constant lack of sleep can be debilitating for your physical health, mental health and overall quality of life.
Negative Consequences of Lack of Seep
Physical Health
Increased risk of chronic diseases
Weakened Immune System
Weight Gain
Headaches
Increased risk of accidents and injuries
Mental Health
Anxiety and Depression
Modd Swings and Irratibility
Cognitive Decline
Increased Risk of Suicidal Thoughts
Overall Reduced Quality of Life
Daytime Fatigue
Reduced Work and School Performance
Decreased Social Functioning
Lack of sleep leads to a breakdown of your bodily system in a variety of ways, ranging from damage to your memory, focus, concentration and having high blood pressure. A study at the University of Chicago was conducted by Allan Rechtschaffen and his colleagues on lack of sleep in rats.
He showed that in the study, sleep deprivation was lethal in 11-32 days and led to organ damage to notably the kidneys and liver, with lesions found in the brain.
An excellent book I’ve read that breaks down even more closely the reasons of why sleep is so important, and the negative effects of what happens when you don’t get it is Why We Sleep: Unlocking the Power of Sleep and Dreams by leading scientific expert, Professor Matthew Walker, director of UC Berkeley's Sleep and Neuroimaging Lab.
So let’s go over some of the evidence-based tips to help you sleep and get you hitting the hay in no time.
Establish a Consistent Sleep Schedule: Maintaining a regular sleep-wake cycle helps regulate your circadian rhythm. Studies show that consistent sleep patterns improve overall sleep quality and duration.
Create a Relaxing Bedtime Routine: Engaging in calming activities before bed can signal your body that it’s time to wind down. Techniques such as reading, taking a warm bath, or practicing mindfulness meditation have been shown to improve sleep latency and quality.
Optimize Your Sleep Environment: Ensure your bedroom is cool (around 60-67 degrees Fahrenheit), dark, and quiet. Research indicates that cooler temperatures promote better sleep. Using blackout curtains, earplugs, or white noise machines can further enhance sleep quality by minimizing disturbances.
Limit Screen Time Before Bed: The blue light emitted by screens can suppress melatonin production, a hormone crucial for sleep. Studies suggest that avoiding screens at least one hour before bedtime can help improve sleep patterns.
Watch Your Diet: Avoid large meals, caffeine, and alcohol close to bedtime. Caffeine is a stimulant that can interfere with sleep, while alcohol can disrupt the sleep cycle by reducing REM sleep. Both factors have been extensively studied and linked to poor sleep quality.
Get Regular Exercise: Engaging in regular physical activity can help you fall asleep faster and enjoy deeper sleep. Research indicates that moderate aerobic exercise can increase the amount of slow-wave sleep, the deep, restorative stage of sleep.
Manage Stress and Anxiety: High levels of stress and anxiety are common causes of sleep disturbances. Techniques such as deep breathing, progressive muscle relaxation, and cognitive behavioral therapy for insomnia (CBT-I) have been shown to reduce anxiety and improve sleep quality.
Limit Naps: Napping, especially in the late afternoon, can interfere with nighttime sleep. If you need to nap, keep it short (20-30 minutes) and early in the day. Research supports that limiting naps can help maintain a healthy sleep-wake cycle.
Get Daylight Exposure: Natural light exposure during the day helps regulate your circadian rhythm. Studies show that exposure to natural light, especially in the morning, can improve sleep efficiency and duration.
Consider Herbal Remedies: Herbal teas like chamomile and supplements like valerian root or melatonin have been studied for their potential sleep-promoting effects. Melatonin, in particular, has been shown to help regulate sleep-wake cycles, especially in cases of insomnia or jet lag. Always consult with a healthcare provider before starting any new supplement.
Herbal Remedies & Dietary Supplements
Melatonin: This hormone plays a role in regulating sleep-wake cycles, what’s also known as your Circadian Rhythm. Studies show melatonin supplements can be effective for certain types of insomnia, particularly for people with delayed sleep phase syndrome (where you fall asleep and wake up later than you would like). It is generally perceived better to use Melatonin as a short term solution, rather than a long term daily usage. The reasons are that your body can become accustomed to it, so over time it would have less effect. Additionally, Melatonin is already a naturally occurring hormone produced in the pineal gland in the brain. By taking it religiously, it can cause your body to create less of it naturally on it’s own. That paired with the fact that your body becoming accustomed to it can make it a mute solution in the long run. But it is definitely a good solution if you’re having trouble sleeping on a one-off night, or if there is a life circumstance going on at a certain time in your life that will end, like stress over an argument with a loved one or a work project you’ve been working on. I recommend Natrol 5mg Melatonin. They also have a 10mg available, but when starting I’d go with the 5mg. Most doctors recommend between 1-5mg. If you need more you can take 2 pills. The good news is the 5mg container comes with double the amount as the 10mg for the same cost so you can have better control.
Magnesium: Research has shown that magnesium deficiency may be linked to insomnia. Taking magnesium supplements can improve sleep quality. The way that it works is that we have neurotransmitters in our brain that work to calm our nervous system, such as GABA (Gamma-Aminobutyric acid), that puts our body in a more relaxed state more susceptible to sleep . Taking a Magnesium supplement helps better regulate those neurotransmitters. Another benefit of Magnesium is that it helps support the production of Melatonin naturally within your body, which as we mentioned plays a big role in your internal sleep-wake clock, helping you fall asleep faster and longer. For Magnesium supplement, I recommend Nature’s Bounty Magnesium because they are easy to swallow, you get a large quality amount for an affordable price, and they are gluten free with no artificial flavors or sweeteners making it a pure choice.
Other Resources
Cognitive Behavioral Therapy (CBT): The National Council of Aging has shown that this type of therapy can help identify and change negative thoughts and behaviors that create anxiety and the non-stop thinking that contribute to insomnia. CBT was originally used for helping those suffering from symptoms of anxiety and depression, but also has been shown to be effective for treating chronic insomnia. Although melatonin supplements can help in the short term with symptoms, CBT practices tackle the underlying causes of insomnia that therefore can lead to a long lasting effect. The book, Say Goodnight Insomnia was written by Gregg D. Jacobs Ph.D. and goes through CBT drug free techniques you can implement that were tested at Harvard Medical School. 80% of patients who used this program showed long term improvement in their sleeping habits from these methods and it’s an excellent place to start if you want to tackle your insomnia long term.
White Noise Speaker: A white noise speaker that emanates a consistent white noise such as the sound of rain water, washer machine or other noises can be helpful in creating a consistent sound that your body associates with your sleeping routine. It also can drown out noises like honking cars, or dogs barking that may interfered with your body being able to relax enough to fall sleep. Studies also show that once asleep while listening to white noise, a person often times stays asleep for longer periods. I personally use the Magicteam Sound Machine because it has a wide selection of 20 sounds to pick from and you can set it to play for a certain amount of hours or indefinitely until you turn it off. Sounds in include rain water (what I use), fan, bird, fire, wave. I’ve used youtube videos and playlists on Spotify in the past, but none of them worked well as the sounds changed to frequently and would wake me up or the noises didn’t go on long enough. Having a white noise machine puts the control in your space, you don’t have to keep finding a video or playlist everytime you want to sleep, and you can easily start your sleep routine with the click of a button.