The Better Sleep Checklist
Why Is Sleep Important?
Sleep helps the body rest, heal and recharge. While we are sleeping, the immune system replenishes itself. The brain clears itself of toxic byproducts and memories are formed.
- Spend time outside - daylight (blue light) helps reset your internal clock.
- Less light at night - turn down the lights in the evening and use blackout blinds.
- Cooler is better - Lower the temperature in the room - adjust the temperature between 60F/15.6C and 67F/19.4C
- Quiet sleep is best - minimize noise, use earplugs if needed.
- Relax before bed - drink a cup of camomile tea or take a soothing bath before bed.
- Put away your cell phone - both blue light and other stimuli from your cell phone will keep you awake longer.
- Less caffeine in the evening - the caffeine in coffee, tea and energy drinks is a stimulant and can keep you awake. The body clears 1/2 of caffeine in 8 hours.
- Have a sleep regimen - going to bed and waking up at consistent times helps your body establish a rhythm.
- Take a sleep supplement - Melatonin and Valerian Root are good sleep aids. Other supplements include Ginkgo, Glycine, Magnesium (helps with Leg Cramps), and Lavender.
- No alcohol before bed - alcohol can cause bathroom breaks and can disrupt production of the sleep hormone melatonin.
- Limit drinking before bed - drinking before bed could wake you up at night for a bathroom break. Go to the bathroom before falling asleep.
- Don't eat late - sleep is time for the body to rest and relax, not to digest food.
- Comfortable bed - make sure you have a comfortable bed, mattress and pillow.
- Exercise - exercise and/or walk during the day.
- Sleep disorders - sleep disorders like apnea, restless leg syndrome or teeth grinding can interrupt sleep. Have yourself checked if you suspect you have a sleep disorder.
Know Your Body
Some people are not affected by caffeine as much as others are. Others fall asleep faster and sleep better exercising before bed. Find out what works best for you!