Restful Sleep Begins Long Before Bedtime
A black dog yawning while lying on a mattress
There are certain times in life when sleep seems to be elusive: during unusual stress, around shift work, or because of jet lag. But when lack of sleep or interrupted sleep becomes the norm, it’s time to start thinking about how to bring back healthy sleep into your life.
I have a large toolkit of sleep strategies that I’ve used over the years. I rotate through the different strategies depending on my needs, and I’ve found each of these to help at one time or another. Perhaps you’ll find them helpful as well.
Be consistent with when you go to bed and when you wake each day. Working with your circadian rhythms is one of the keys to health. Research that led to a 2017 study that won the Nobel Prize for Physiology or Medicine found that, “Our wellbeing is affected when there is a temporary mismatch between our external environment and this internal biological clock, for example when we travel across several time zones and experience “jet lag”. There are also indications that chronic misalignment between our lifestyle and the rhythm dictated by our inner timekeeper is associated with increased risk for various diseases.” Regular sleep and wake times build on each other. Sleep begets sleep.
Enjoy morning light. A minimum of 10 minutes of morning light within 60 minutes of waking can actually help rebalance your circadian rhythm. This must be light from the sun (even if it’s cloudy) and not light from your phone or computer. Read more details about light exposure here.
Avoid looking at your phone or computer for at least the first 30 minutes of your day. Your mind is more impressionable in the morning. This time also offers a sweet liminal space that may bring inspiration or an enhanced meditation if you allow for connection to the Divine.
Eat an earlier, lighter dinner, and no nighttime snacking. Preferably you’ll be done eating at least two hours before bed. Eating close to bedtime can disrupt sleep cycles.
Turn off ALL screens 30-60 minutes before sleep. A study published in JAMA found that those who used screens before bed reported 33% poorer sleep quality. It’s also a good idea to keep all electronics, including your phone, out of your bedroom. Some believe the frequencies emitted by the phone can affect sleep.
Consider very low dose melatonin. As we age, our melatonin production may decline resulting in worse sleep. I take .5-1mg of melatonin 30 minutes before bed, based on a protocol by Dr. John Douillard. If interested in learning more about age-related decline of melatonin, you can read more here.
Ritualize bedtime. Wind down rituals signal to the brain that it’s time to sleep. Abhyanga, or self-massage with oil, can calm the nervous system. A warm shower may help you fall asleep faster. Meditate, read, or try alternate nostril breathing to help your mind prepare for sleep.
Try replacing regular bright lights with red spectrum or warm lights, or forgoing lights altogether. The more you follow the sun, the more in sync you’ll be with your body’s rhythm.
If you wake up at night, try deep breathing, or alternate nostril breath again. Remember, it can be done without using your hand to block nostrils, so it might be just the thing to help you fall back to sleep. Click here for a guided practice.
If you can’t get back to sleep within 15 minutes of waking, try a change of venue. I’ve found this strategy to be sleep gold for me. There’s something about leaving the bed when you can’t sleep that takes all the pressure off of sleeping. Without the pressure, sleep actually comes more easily.
Listen to a Yoga Nidra practice. When all else fails, I listen to a pre-recorded yoga nidra. Yoga nidra is extremely restful, done while lying down, and has a 1:4 ratio to sleep. Most yoga practitioners believe one hour of yoga nidra is the equivalent of 4 hours of sleep. You can access this exclusive yoga nidra practice on my YouTube channel.
Disclaimer: I am not a doctor, and I am not advising that any of these sleep strategies will be the answer for you. This article is based on personal experience and is intended for informational and entertainment purposes. If you’re having difficulty with regular uninterrupted sleep, please seek professional help.