Creating Truly Restful Sleep
Quality sleep is one of the foundations for optimal health, restoring the body, mind and spirit, and reversing much of the natural wear and tear of daily life. With that in mind I’d like to share 12 steps to help you experience truly rejuvenating sleep.
1) Sleep in the kind of dark we experience in nature: complete darkness. Darkness triggers the pineal gland to secrete the sleep hormone melatonin, and light slows or stops the production of melatonin. Melatonin not only gives us longer and deeper sleep, but also reduces the proliferation of at least two types of cancer: liver and breast. Light from screens (computer, TV, phone) are all enough to decrease or halt melatonin production, as is most household light. Studies have shown that sleeping in natural darkness (pitch black), will not only help you sleep longer and deeper, but will lower your risk of cancer. Steps to take:
2) Sleep at regular times. Even if it’s the weekend, and you want to sleep in, try not to sleep more than an hour beyond your usual waking time. The body not only adjusts to the natural light cycles of your environment, but also to your own sleep habits. Your sleep will be deeper if you sleep at the same time each day.
As well, the natural sleep cycle lasts 1.5 hours, and it's best to allow the body to complete the cycle it is in before you wake. I recommend that you sleep a total of either 7.5, or 9 hours. If you wake at 7 or 8 hours of sleep, you are interrupting a cycle. If you really have to cut sleep short for some reason, then remember to think about the 1.5 hour cycles: you could sleep 3 hours, 4.5 hours, or 6 hours.
3) Sleep enough. The CDC offers the following guidelines for sleep:
Newborns: 16-18 hours Preschool-aged Children: 11-12 hours School-aged Children: At least 10 hours
Teens: 9-10 hours Adults (including older adults): 7-8 hours.
4) Eat your last meal at least 3 hours before bed. According to Chinese medicine, if you eat too late food stagnates and generates heat. This “fire” affects the mind, causing insomnia and dream-disturbed sleep.
5) Meditate. It reduces stress, increases relaxation, and prepares us for sleep. Even 5-10 minutes can help. Acupuncture is also a fantastic sleep aid. Many of my patients note improved sleep for many days after a session, even if they were coming in for an unrelated ailment.
6) Caffeine, nicotine, and alcohol can disrupt sleep. No caffeine within 5 hours of bed (it takes 5 hours, on average, to clear from the system). No alcohol within 4 hours. Although alcohol might help you fall to sleep, it disturbs sleep 3 to 4 hours later. Quit smoking, and reduce nicotine use.
7) Exercise. It reduces stress and wears you out. Both can lead to better sleep. Just as a very still and restful sleep generates an energized body and mind, so will a day filled with physical activity generate a restful sleep.
8) Tackle stress in your life. Address any anxiety, or worry, and work on improving how you deal with stressful events. You should not only take steps to help relieve stress in the short term, but examine your life for things you can change over the next months and years to reduce your stress and create a more peaceful life.
9) Your bed or pillows might be disturbing your sleep or giving you neck or back pain. Mattresses older than eight years should be replaced. Firm mattresses are generally better for spinal health. Mattresses should be flipped and turned every six months to maintain an even and supportive surface.
10) Don’t over hydrate. No water one hour before bed if you have issues with urinating during the night. The body automatically slows down urine production during sleep, but it may not be enough if you drink too much or have an over-active bladder.
11) Eat half a banana before bedtime. This tip has proved effective for a number of my patients. Bananas contain magnesium, and precursors to serotonin and melatonin, all of which may improve sleep.
12) Go to sleep by 11pm if possible. From the perspective of ancient medicine the body's life force enters the organs of detoxification at 11pm, and sleep maximizes this process.
I wish you deep and restful sleep. Have any of these tips been helpful for you? What do you do to make sure you get a great night's sleep?
- Stop looking at screens (this includes your phone or tablet) 1 hour before bed, and lower the lights in your home as well.
- Sleep in the deepest dark you can. Black-out curtains, or a sleep mask may be necessary, so that you simulate pre-industrial night conditions (pitch black).
2) Sleep at regular times. Even if it’s the weekend, and you want to sleep in, try not to sleep more than an hour beyond your usual waking time. The body not only adjusts to the natural light cycles of your environment, but also to your own sleep habits. Your sleep will be deeper if you sleep at the same time each day.
As well, the natural sleep cycle lasts 1.5 hours, and it's best to allow the body to complete the cycle it is in before you wake. I recommend that you sleep a total of either 7.5, or 9 hours. If you wake at 7 or 8 hours of sleep, you are interrupting a cycle. If you really have to cut sleep short for some reason, then remember to think about the 1.5 hour cycles: you could sleep 3 hours, 4.5 hours, or 6 hours.
3) Sleep enough. The CDC offers the following guidelines for sleep:
Newborns: 16-18 hours Preschool-aged Children: 11-12 hours School-aged Children: At least 10 hours
Teens: 9-10 hours Adults (including older adults): 7-8 hours.
4) Eat your last meal at least 3 hours before bed. According to Chinese medicine, if you eat too late food stagnates and generates heat. This “fire” affects the mind, causing insomnia and dream-disturbed sleep.
5) Meditate. It reduces stress, increases relaxation, and prepares us for sleep. Even 5-10 minutes can help. Acupuncture is also a fantastic sleep aid. Many of my patients note improved sleep for many days after a session, even if they were coming in for an unrelated ailment.
6) Caffeine, nicotine, and alcohol can disrupt sleep. No caffeine within 5 hours of bed (it takes 5 hours, on average, to clear from the system). No alcohol within 4 hours. Although alcohol might help you fall to sleep, it disturbs sleep 3 to 4 hours later. Quit smoking, and reduce nicotine use.
7) Exercise. It reduces stress and wears you out. Both can lead to better sleep. Just as a very still and restful sleep generates an energized body and mind, so will a day filled with physical activity generate a restful sleep.
8) Tackle stress in your life. Address any anxiety, or worry, and work on improving how you deal with stressful events. You should not only take steps to help relieve stress in the short term, but examine your life for things you can change over the next months and years to reduce your stress and create a more peaceful life.
9) Your bed or pillows might be disturbing your sleep or giving you neck or back pain. Mattresses older than eight years should be replaced. Firm mattresses are generally better for spinal health. Mattresses should be flipped and turned every six months to maintain an even and supportive surface.
10) Don’t over hydrate. No water one hour before bed if you have issues with urinating during the night. The body automatically slows down urine production during sleep, but it may not be enough if you drink too much or have an over-active bladder.
11) Eat half a banana before bedtime. This tip has proved effective for a number of my patients. Bananas contain magnesium, and precursors to serotonin and melatonin, all of which may improve sleep.
12) Go to sleep by 11pm if possible. From the perspective of ancient medicine the body's life force enters the organs of detoxification at 11pm, and sleep maximizes this process.
I wish you deep and restful sleep. Have any of these tips been helpful for you? What do you do to make sure you get a great night's sleep?
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