After a very busy last 5 months I am finally sitting down to write another blog.
In order to relicense in the state of Oregon I had to take a one hour Pain Management class. To my surprise it was very insightful. The course goes over 5 of what they call “key domains of active engagement”. In the days since I took the course I have been thinking about how at least four of the five keys are things that we should all be doing. These four include sleep, mood, activity and nutrition. I would like to go over these 4 areas and add my two cents as well. However as I started into writing this there was more information than anyone would want to read in one blog so I have decided to break it up over a series of 4 or 5 blogs. So for this blog I will focus on sleep.
It is well documented that getting 8 hours of sleep a night is helpful to reduce stress, and allow our bodies time to heal since that is when our bodies heal. “Getting restful sleep can make you feel energized, more active, more social, and reduce your cravings for unhealthy foods.”1. It also helps to promote a more positive outlook on life and a desire to change and do better.
Dr. Christiane Northrup said the following, “When we don’t get sufficient sleep, we not only become tired and irritable, but we are more accident-prone and exhibit decreased concentration, efficiency, and work motivation. Inadequate sleep can cause errors in judgment. Plus, lack of sleep causes stress hormones to rise, which over time can disrupt hormonal balance and depress the immune system. Too little sleep over time can put you at greater risk for obesity, heart disease, and diabetes.
Sleep is also critical for consolidation of learning and memory, and it serves as a way to help us sort out in our minds and bodies the things we have learned and experienced during the day. In fact, studies have linked a nightly battle with insomnia to memory loss, dementia, and even Alzheimer’s, not to mention other brain disorders, including Parkinson’s.”2
The following is from a handout from the pain management class site. I have put in my input in parenthesis.
HABITS
Create a nighttime routine – Routines should start 30-60 minutes before your bedtime. Examples include taking a warm shower, meditating (My two cents – only if you are doing a night-time meditation created to help you sleep. Meditation is usually very restorative and that is not what you want before you go to sleep.), reading (Something uplifting since what you do before bed can show up in your dreams.), and stretching.
Stick to a schedule – Go to sleep and wake up at the same time every day.
Skip naps if possible – Naps can interfere with your sleep at night. If you need to nap, limit it to 30 minutes a day.
Do something physical – Strive to be physically active for at least 10-20 minutes each day, but limit heavy physical activity in the 3 hours before bedtime.
Limit caffeine, nicotine, and alcohol – These can affect how deep you sleep, so if you want to consume them, do so earlier than 6 hours before bedtime.
Cut back on rich, fried, spicy, or citrusy foods – They can upset your stomach and make sleep difficult. Avoid them in the 4 hours before bedtime.
ENVIRONMENT
Turn off bright lights – Dim lights before bedtime and turn lights off completely during sleep.
Shut off electronics and television screens – Electronics and television screens can throw off your sleep cycle. Turn them off 30-60 minutes before bedtime.
Keep your room cool – The best temperature for sleep is between 60-67 degrees.
Reduce noise – Random noises can wake you up during the night, but white noise—like a fan— can help block out unwanted noises.
Get comfortable – Firm foam body pillows can be used to support your back, hips, and knees.
STRESS
Reduce stress – Spending time with family and friends and doing things you enjoy in the evenings can put you in a relaxed mood.
Try not to watch the clock – Turn your alarm clock away from the bed or use the alarm on your phone instead. Make sure the screen of the phone isn’t on all night.
Avoid watching news and social media – They may stress you or overexcite you and make falling asleep difficult. Avoid them in the hour before bedtime.
Deal with racing thoughts – Get your mind off your racing thoughts by getting out of bed and doing a relaxing and distracting activity in a quiet and softly-lit room until you are sleepy.
The following are suggestions for a good night’s sleep from Christiane Northrup. Many are the same but she uses different language so I thought I would add them all.
Avoid alcohol. – While you may fall asleep quickly after drinking, alcohol can interrupt your circadian rhythm. Another reason you don’t sleep well when you drink alcohol is because alcohol blocks REM sleep, the most restorative type of sleep, so you wake up feeling groggy. Finally, alcohol reduces anti-diuretic hormone (ADH) so you may have to get up to urinate during the night.
Limit caffeine. – Women metabolize caffeine much more slowly than men. Even one cup of coffee in the morning can affect your sleep quality later if you are sensitive.
Get regular exercise. – Regular exercise can improve the quality and quantity of sleep. Being physically active can make you feel more tired at bedtime. In addition, exercise can reduce stress levels, making it easier to fall and stay asleep. Mind-body exercises such as gentle yoga can help quiet the parasympathetic nervous system, which can help you relax before bed. Just don’t exercise vigorously within three to six hours of bedtime.
Get a good quality mattress. – Be sure your mattress supports you and does not cause any stress on your joints. A good mattress is worth the investment—you spend a third of your life asleep!
Sleep in a dark room. – Excess light in your bedroom – such as the artificial light emitted from streetlights, televisions, or smartphones and other devices – can disrupt your circadian rhythm by suppressing the production of melatonin.
Follow a low-glycemic diet. – High blood sugar and insulin are often associated with poor sleep because they are associated with high cortisol levels at night. When cortisol is high at night, your rapid eye movement (REM) sleep is disrupted. This can leave you feeling unrefreshed, no matter how many hours of sleep you get.
Don’t eat before bed. – There are a number of reasons why eating a large meal before bed isn’t the best idea, including the possibility of weight gain if you do this regularly. In addition, your body digests food better when you are upright. So, lying down to sleep after a heavy meal may cause you to experience heartburn or acid reflux. Since it takes about 3 hours for your stomach to empty after a meal, a good rule of thumb is to stop eating at least 3 hours before bed. However, a light snack (one high in protein and low in refined carbohydrates) is okay and may even help some people sleep better.
Stop Drinking Water. – While you want to be optimally hydrated at all times, drinking a lot of water before bed may cause you to wake up in the middle of the night to go to the bathroom, which causes a big disruption to your sleep cycles. Try to drink (and eat) more water during the day and less late at night. If you do need some water, take small sips rather than big gulps.
Tidy Up. – I’m not suggesting that you clean your entire house top to bottom. But, straightening up, washing the dinner dishes, preparing your kitchen for your morning routine, or putting away your clothes can be great ways to bring your attention to the moment. Plus, having a tidy house can reduce cortisol levels, helping you to feel more relaxed.
Make a to-do list. – If you tend to worry about things you need to do tomorrow while lying in bed, it helps to write them down before going to sleep. You may also want to leave a pen and a piece of paper next to your bed so if you wake up and think of something you forgot, you can jot it down. (You can also write down your dreams.)
Stay calm. – Don’t watch the news (or disturbing movies) before bed—it activates the sympathetic nervous system. For the same reason, try not to have emotionally distressing conversations near bedtime, and try not to stew over things. (If you find you are turning things over and over in your mind, get out of bed and do something else relaxing, such as taking a bath or reading a good book for a while).
Wind down: – Establishing a ritual that helps you wind down before bed can help to signal your mind and body that it’s time for sleep. Change into your PJs and get completely ready for bed at least half an hour before you climb between the sheets.
Shut off all electronics. – The blue light that comes off screens mimics the light of full daylight, which can affect melatonin production and disrupt your sleep patterns. Plus, checking email and social media before bed can cause overthinking and increase stress and worry when you are trying to go to sleep.
Practice mindfulness. – Mindfulness helps to decrease stress levels and increase relaxation, which can help you fall asleep faster and stay asleep. You can practice mindfulness by sitting quietly, stretching, or gently practicing yoga, or reciting affirmations before bed.
1 https://www.oregon.gov/oha/HPA/dsi-pmc/PCT/Sleep_FINAL_.pdf