{"id":926,"date":"2022-09-12T11:18:12","date_gmt":"2022-09-12T11:18:12","guid":{"rendered":"https:\/\/simplestartnutrition.com\/?p=926"},"modified":"2022-09-12T11:20:04","modified_gmt":"2022-09-12T11:20:04","slug":"6-common-tips-to-help-you-sleep-plus-9-you-may-never-have-heard-before","status":"publish","type":"post","link":"https:\/\/simplestartnutrition.com\/?p=926","title":{"rendered":"6 Common Tips to Help You Sleep, Plus 9 You May Never Have Heard Before"},"content":{"rendered":"\t\t
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6 Common Tips to Help You Sleep, Plus 9 You May Never Have Heard Before<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Oh sleep, I have such a love\/hate relationship with you.\u00a0 I love when I can get enough, good quality sleep, and I HATE when I can\u2019t.\u00a0 The best part is there doesn\u2019t seem to be any rhyme or reason behind me sleeping well or not.\u00a0 At least, not that I can find.\u00a0 Before I sign up for a sleep study, I wanted to see if there’s anything out there I might be missing\u2026.<\/p>\n\n

Quick refresher: the CDC recommends<\/a> 7 hours of sleep a night OR MORE for adults 18 years and older.\u00a0 Now, not everyone needs 7; there are some people out there who need less (or a lot more), but it’s a good starting point.\u00a0 How do you know if you\u2019re getting enough sleep?\u00a0 The theory is, if you’re getting enough sleep you\u2019ll be well rested and won\u2019t even need an alarm in the morning; you\u2019ll naturally wake up.\u00a0 Bonus, you won\u2019t be dragging during the day trying to figure out how to squeeze in a nap. Sounds glorious, but definitely not me\u2026<\/p>\n\n

So to figure out when you need to wake up, say 6am, work backwards- that would be a 10pm bedtime when counting backward 7 hours.\u00a0 Give it a go for a week.\u00a0 Still tired when 6am comes around? You probably need to go to bed earlier.\u00a0 Wide awake by 5:30, you might be able to run on a little less. \u00a0<\/p>\n\n

Now that you have an idea about what time you should be going to bed, let\u2019s run through the common tips to help promote a good night’s sleep.<\/p>\n\n

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  1. Go to bed at the same time and wake up at the same time.<\/strong>\u00a0 Even on weekends (that\u2019s the hard part!<\/em>).\u00a0 A study in 2018<\/a> found that an irregular sleep pattern was linked to a higher risk of cardiovascular disease, greater obesity, hypertension, fasting glucose, hemoglobin A1c, and diabetes, as well as increased stress and depression.\u00a0 The study isn\u2019t saying that one late night here or there will mess up everything, but chronic late nights or varied bedtimes and wake times can take its toll.\u00a0 So, just like a kid, start sticking to a bedtime.<\/li>\n
  2. Make your bedroom conducive to sleep<\/strong>.\u00a0 Ditch the TV in the room and hide the computer in a cabinet; your bedroom is for sleep and sex ONLY.\u00a0 Per the Cleveland Clinic<\/a>, your room should be between 60 to 67\u00b0 F as well as dark and quiet (think of it like a sleeping cave).\u00a0 Side note:\u00a0 try to clean up a little; clutter can keep you awake.\u00a0<\/li>\n
  3. Limit light exposure.<\/strong>\u00a0 \u201cExposure to light suppresses the secretion of melatonin, a hormone that influences circadian rhythms. Even dim light can interfere with a person’s circadian rhythm and melatonin secretion\u201d according to Harvard Sleep<\/a>.\u00a0 The Sleep Foundation<\/a> recommends turning off all electronics 30 minutes before bed (and I\u2019ve seen up to an hour before bed from other sources\u2026).\u00a0 TV, iPad, phone, computer, anything with a screen.\u00a0 Blue light from these screens can trick your body into thinking it\u2019s still daylight and keep you up.\u00a0 While you\u2019re at it, invest in some good black out curtains to keep out the street lights and morning sun if needed.<\/li>\n
  4. Don\u2019t eat too much or too little before bed.<\/strong>\u00a0 Confusing right?\u00a0 Let\u2019s work backwards again, if bedtime is 10pm, 3 hours before is the ideal time to eat- so 7pm.\u00a0 That allows proper time to digest your meal.\u00a0 But if you eat early,\u00a0 maybe around 5:30\/6pm, you might need a night time snack.\u00a0 Think: small bowl of cereal, yogurt, a few crackers with cheese, \u00bd a sandwich.\u00a0 This can help stabilize blood sugars during the night, but it\u2019s also not too much to cause acid reflux or digestion issues while you\u2019re sleeping.\u00a0 On the other hand, if you\u2019re just home for dinner around 8 or 9pm and bedtime is fast approaching, you probably shouldn\u2019t eat as much as you normally would earlier in the evening.\u00a0 Think \u00bd-\u2154 of your typical dinner.<\/li>\n
  5. Avoid caffeine and alcohol before bed. <\/strong>Dr. Deirdre Conroy<\/a> recommends cutting off caffeine about 8 hours before bed, though does note that caffeine affects everyone differently (for this girl I cut it off about 10 hours beforehand; I think it\u2019s a placebo effect, but if I have anything after noon, I swear it keeps me up ALLLL night<\/em>).\u00a0 The recommendation for alcohol is 3 hours before bed.\u00a0 Alcohol can help you fall asleep, but it\u2019s not a restful night’s sleep, so stick to the recommended 1 serving for women and 2 servings for men.<\/li>\n
  6. Exercise.<\/strong>\u00a0 Looks like about 30 minutes of exercise per day and you\u2019re good to go.\u00a0 A review done in 2017<\/a> of over 30 studies found \u201cmounting evidence that physical exercise is an effective intervention for those who do not experience adequate sleep quantity or quality\u201d.\u00a0 Researchers aren\u2019t sure why exactly, but the link is there.\u00a0 Like most things, the timing depends on the person.\u00a0 It\u2019s generally not recommended to do heart pumping exercises, like running or HIIT workouts, right before bed, but some people can without any effect on their sleep.\u00a0 Worried it might keep you up?\u00a0 Try yoga, strength training, or stretching.<\/li>\n<\/ol>\n\n

    Doing all of the above and still having trouble falling asleep, or worse (in my opinion<\/em>) staying asleep?\u00a0 Here are some other, more interesting things I\u2019ve come across that might help.<\/p>\n\n

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    1. Set up a bedtime routine.\u00a0 <\/strong>30-60 minutes before bed start doing the same thing every night, in the same order.\u00a0 This is going to signal to your body that you\u2019re getting close to bedtime.\u00a0 It might include turning off the TV and putting down the phone.\u00a0 Then brushing your teeth and doing a skin care routine, then some light stretching before bed followed by a book or crossword puzzle.\u00a0 This works in a few recommendations- going to bed at the same time and limiting light, boom!<\/li>\n
    2. Check your mattress.\u00a0<\/strong> Is it old?\u00a0 Did you pick it?\u00a0 Are you sharing it with a partner who might not sleep the same way as you?\u00a0 You sleep (on average) \u2153 of your life, so time to start investing.\u00a0 Look into a sleep number mattress if you need 2 different types of bed (think soft versus hard<\/em>).\u00a0 Have you tried a memory foam mattress, what about an adjustable bed.\u00a0 Comfort is key here.<\/li>\n
    3. Perhaps you need some sensory deprivation<\/strong>.\u00a0 Is your room not quite dark enough?\u00a0 Try a sleep mask.\u00a0 A little too noisy?\u00a0 Try a white noise machine.\u00a0 OR level up and try a sleep mask with headphones!<\/a> (Full disclosure, I\u2019m not promoting them, just throwing them out there as an option<\/em>).\u00a0 Even a little light or the occasional noise can wake people up (snoring\u2026cough cough<\/em>)<\/li>\n
    4. Try again.<\/strong>\u00a0 If you take longer than 20-30 minutes to fall asleep, or fall back asleep, get out of bed and try a quiet activity with minimal light for 15 or so minutes to try and get tired again.\u00a0 Then go back to bed.\u00a0 Try not to lay there staring at the clock saying \u201cIf I fall asleep now, I\u2019ll get this many hours\u2026 (no just me?<\/em>)<\/li>\n
    5. Meditation- as in turn your brain off<\/strong>.\u00a0 This research is a little limited\/new, but it makes sense.\u00a0 Learning to turn your thoughts off, or letting them go, can help promote sleep.\u00a0 If you find yourself sitting awake at night thinking about to-do lists, stressing about work, randomly remembering things that could just wait till morning, this might be just the ticket.\u00a0 If you want to try, there are meditations specific to helping you fall asleep AND help you fall back asleep.\u00a0 Apps like Calm<\/a> and Headspace<\/a> can make it really easy for you (just be sure to set your phone to Night or Dark mode to limit light). \u00a0<\/li>\n
    6. Have you heard of a worry journal?<\/strong>\u00a0 Maybe meditation is a little too out there for you, or it sounds a little daunting, so try a worry journal!\u00a0 Before bed, up to several hours before bed, grab a pen and paper and write down anything on your mind.\u00a0 There are specific journals you can buy for this, but a good ol\u2019 composition book or legal pad (or post it note if you write small) will do just fine.\u00a0 The idea is to get your worries out of your head and onto some paper.\u00a0 You don\u2019t have to solve them, just recognize them and say, ok, tomorrow (cause we know they\u2019ll just be there tomorrow whether we worry about them or not<\/em>).\u00a0 One suggestion is to do it a few hours before bed, then you might even be able to take a step back and acknowledge some aren\u2019t that important (like do I HAVE to clean the bathroom tomorrow, or can it wait a day)<\/em>, or maybe find a better way to deal with some worries (delegate<\/em>!).\u00a0 Can\u2019t hurt to try right?<\/li>\n
    7. Change up your bedding<\/strong>.\u00a0 Did you know there is something called a cooling comforter if you run hot?\u00a0 Me neither, until recently.\u00a0 Check out some here<\/a>.\u00a0 Or try a weighted blanket<\/a> if you like the feel of 19 blankets on top of you, like I do!\u00a0 You might need to ditch the jersey sheets for cotton, or swap cotton for silk.\u00a0 And don\u2019t get me started on pillows!\u00a0 There are pillows specifically for the position you sleep in-like side vs back, there are different types of fill, different firmness levels.\u00a0 And get this, you\u2019re supposed to replace your pillow every 1-2 years! (Oops!<\/em>)<\/li>\n
    8. Scents to soothe you to sleep. <\/strong>Chamomile, sandalwood, jasmine, and lavender can be used to help people fall asleep.\u00a0 Try a diffuser, mist oil on your pillow, or rub a few drops on your skin before bed.\u00a0 Breath deeps and soon you\u2019ll be fast asleep\u2026maybe?<\/li>\n
    9. Get sleepy with a drink<\/strong>. \u00a0 Cherry juice (look for no sugar added) can be tart, but it contains melatonin, a lovely sleep hormone we need to drift off.\u00a0 Milk contains tryptophan (an amino acid we use to make melatonin) as well as melatonin itself.\u00a0 Sleepytime tea is another option.\u00a0 It\u2019s made with Chamomile, which like we mentioned above can help promote sleep.\u00a0 Plus, the ritual of drinking tea can be relaxing, and relaxed is just what you need to be to fall asleep.\u00a0 So try one about an hour before bed as part of your bedtime routine!<\/li>\n<\/ol>\n\n

      Sleep can be elusive, come one night, not the next, but most of my research points to the same thing- be consistent.\u00a0 Try to eat healthy during the day with some exercise sprinkled in, go to bed at the same time, set up a routine to prepare your body for sleep.\u00a0 Your room should be the same (dark and cool) every night.\u00a0 But if you\u2019re doing all those things and you\u2019re still struggling, maybe some of the more interesting tricks might help\u2026worth a try, right?<\/p>\n\n

      \u00a0Stay Happy, Stay Healthy<\/p>\n

      \"\"<\/p>\n\n

      This blog was written by Chris Henigan MS, RD, LDN, co-founder of Simple Start Nutrition.\u00a0 For more blog posts and nutrition information follow @simplestartnutrition on Instagram and Facebook.\u00a0 Also feel free to contact us, by visiting our website (simplestartnutrition.com<\/a>) to schedule an appointment to discuss your nutrition related needs.\u00a0\u00a0<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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      Oh sleep, I have such a love\/hate relationship with you.\u00a0 I love when I can get enough, good quality sleep, and I HATE when I<\/p>\n","protected":false},"author":2,"featured_media":927,"comment_status":"open","ping_status":"open","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"nf_dc_page":"","om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[1],"tags":[],"class_list":["post-926","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2022\/09\/Untitled-design-28.png?fit=1640%2C924&ssl=1","_links":{"self":[{"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=\/wp\/v2\/posts\/926","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=926"}],"version-history":[{"count":4,"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=\/wp\/v2\/posts\/926\/revisions"}],"predecessor-version":[{"id":931,"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=\/wp\/v2\/posts\/926\/revisions\/931"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=\/wp\/v2\/media\/927"}],"wp:attachment":[{"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=926"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=926"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=926"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}