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Keys to Sleeping Better and Living Better

DO NOT do any of the following

  • Have caffeine after the early afternoon
  • If you’re traveling across time zones give your body a day to adjust to each hour of time difference.
  • Get frustrated if you can’t fall asleep! Relax. If you aren’t sleep deprived it should take around 15-20 minutes to fall asleep. If you really can’t get to sleep then get up and leave the bed for a while (read a book or something). You’ll probably start feeling tired in an hour or so and you’ll find yourself back in bed asleep.
  • Eat a big meal or have alcohol within 3 hours of when you intend to go to bed. If you need to go out on a big business dinner that involves a lot of food and/or alcohol then do your best to keep it to a minimum, especially as it gets later in the evening.
  • Take long naps during the day – sometimes it’s unavoidable, but try to keep them under 30 minutes to avoid throwing your biological clock off. Taking long naps can have a similar effect on the body as jet lag. If you need a long nap then try to get a full sleep cycle in – approximately 90 minutes. No more and no less or you’ll be very groggy.
  • Wake up early to do a workout and keep yourself from getting enough sleep – you are moving backwards, not forwards. The body needs sleep like it needs water. You wouldn’t deprive yourself of water so you could work out, right? Of course not, because it would be counterproductive.
  • Watch anything on an electronic screen right before bed – these screens emit blue light, which essentially inhibit production of melatonin and prevent sleep. If you need to watch do work on the computer or watch tv before bed then buy a pair of blue light blocking sunglasses for a few dollars and wear them while watching. You’ll notice the difference in sleepiness right away.

    • DO all of the following

    • Eat better – better nutrition helps sleep, and sleep in turn helps the metabolism. It’s a cycle, and to maximize the benefits of nutrition and sleep you need to do both well.
    • Give up smoking or any other form of tobacco
    • If you are trying to learn a new language, remember critical information, prepare for a big presentation, or get better at any mental skill, make sure to get at least 9 hours of sleep as often as you can. This is particularly important on days where you’ve taken in a lot of new information, as your body needs the REM sleep to properly filter it and store it during the night. Working hard without enough REM sleep is wasting most, if not all, of your hard work.
    • Try to do you any exercise in the late afternoon or early evening (finishing the workout before 7:30pm if possible). Your circadian rhythms prime your body for peak performance during this time. In contrast, early morning and late at night are the circadian rhythm low points for performance
    • Keep your room dark, quiet and cool at night. Light, hot temperatures, and noise can disrupt sleep patterns and cause you to sleep poorly.
    • If you’re traveling on the road in an unfamiliar hotel environment consider using eye covers to keep your sleeping environment dark.

    MOST IMPORTANT OF ALL, GET A GOOD SLEEP SYSTEM!

    What is a sleep system? It’s a mattress, adjustable foundation, and pillow.

    WHAT SHOULD YOU LOOK FOR IN A GOOD SLEEP SYSTEM?

    • A mattress made of primarily natural materials – synthetics, including urethane and memory foam, may emit harmful VOCs that create an unhealthy environment around the bed.
    • A mattress that creates airflow from top to bottom – airflow keeps you cool at night. A cool sleeping environment helps you sleep better and undisturbed.
    • A mattress with softness/firmness that you can customize to fit your personal needs.
    • An adjustable foundation with head and foot adjustability to allow you to adjust into any relaxation or sleeping position you like. Ideally the foundation would have a massage feature to help break up lactic acid buildup and improve circulation while you are resting.
    • A pillow that is as soft/firm and thick/thin as you like it to be.

    Why is a good sleep system so important? Consider the following:

    • Disruption of sleep, be it tossing and turning or actually waking up, throws off your sleep patterns and deprives you of the true benefits of sleep. Many people wake up and toss and turn because they sleep on an uncomfortable sleeping surface that cuts off circulation to their muscles during the night.
    • You spend 1/3 of your entire life in bed – make an investment and sleep on something that will have a positive impact on your health, and your mental and physical performance.
    • Those with sleep apnea, severe snoring, or GERS may find an adjustable foundation with the ability to adjust the mattress head up will improve those conditions.