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Sleeping Better
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1. Stick to a sleep schedule. Being consistent reinforces your body's sleep-wake cycle.
2. Do calming activities before bedtime, taking a bath, read, listen to soothing music or using relaxation techniques.
3. Pay attention to what you eat and drink. Don't go to bed hungry or stuffed. Nicotine, caffeine, and alcohol deserve caution, too.
4. Create a restful environment. Consider using room-darkening shades, earplugs, a fan, or other devices to create an environment that suits your needs.
5. Include physical activity in your daily routine. Regular physical activity can promote better sleep.
Spending time outside every day might be helpful, too.
6. Manage worries. Try to resolve your worries or concerns before bedtime. Jot down what's on your mind and then set it aside for tomorrow.
Stress management might help. Start with the basics, such as getting organized, setting priorities and delegating tasks. Meditation also can ease anxiety.
- Be physically active for 30 minutes most days of the week. Break this up into three 10-minute sessions when pressed for time. Healthy movement may include walking, sports, dancing, yoga, running or other activities you enjoy.
- Get enough sleep and rest. Adults need around eight hours of sleep a night.
Here are some common myths about sleep:
Myth:
- Long naps can help make up for lost sleep.
- Sleeping is unproductive.
- It’s no big deal to get by on just a few hours of sleep.
Fact:
- Sleep plays a direct role in how full, energetic and successful our body performs.
- Adequate sleep can help boost immunity, repair muscles, and improve brain function.
- Naps may provide a short-term energy boost, but they don’t provide all the benefits of nighttime sleep. Read more below!
Sleep and your brain
Sleep and brain anatomy
There are several structures in the brain that are involved with sleep:
Sleep and brain anatomy
There are several structures in the brain that are involved with sleep:
- The hypothalamus, a peanut-sized structure deep inside the brain, controls sleep and arousal.
- The brain stem, at the base of the brain, controls the transitions between wakefulness and sleep.
- The thalamus acts as a relay for information, helping us store short-term and long-term memories. The thalamus allows you to “tune out” when sleeping during most sleep stages, but becomes active during REM sleep, sending images, sounds and sensations to fill our dreams.
- The pineal gland increases production of melatonin, a hormone that helps put you to sleep.
- The basal forebrain supports your sleep drive.
Brain function during sleep
The brain remains highly active throughout sleep so it can perform a host of functions. During healthy sleep, your brain can help:
Brain function during sleep
The brain remains highly active throughout sleep so it can perform a host of functions. During healthy sleep, your brain can help:
- •Keep your body safe and healthy by clearing out waste and toxic proteins
- Improve learning and coordination by restoring information that wasn’t fully processed during the day
- Consolidate and preserve important memories
The stages of sleep
Your brain is very active when you are asleep, but in different ways than when you are awake.
Stage 1
During this first stage, you are just falling asleep. This stage typically lasts between 10–20 minutes.
Stage 2
The second stage consists of light sleep. As your body prepares to enter the deep stages of sleep, your heart rate and body temperature will drop. You spend the bulk of your time each night in this stage (between 45–55%).
Stages 3-4
These stages are deep, restorative stages of sleep. Here, your body repairs itself by building bone and muscle, making your immune system stronger, and your brain waves become slow and deep. These stages are associated with learning, body recovery and changes in the central nervous system.
Stage 5
The final stage is usually entered about 90 minutes after falling asleep, and is where REM sleep and dreams occur. REM sleep is thought to play a role in memory consolidation, and mood regulation. During this stage, the brain is very awake and produces fast waves.
Your brain is very active when you are asleep, but in different ways than when you are awake.
Stage 1
During this first stage, you are just falling asleep. This stage typically lasts between 10–20 minutes.
Stage 2
The second stage consists of light sleep. As your body prepares to enter the deep stages of sleep, your heart rate and body temperature will drop. You spend the bulk of your time each night in this stage (between 45–55%).
Stages 3-4
These stages are deep, restorative stages of sleep. Here, your body repairs itself by building bone and muscle, making your immune system stronger, and your brain waves become slow and deep. These stages are associated with learning, body recovery and changes in the central nervous system.
Stage 5
The final stage is usually entered about 90 minutes after falling asleep, and is where REM sleep and dreams occur. REM sleep is thought to play a role in memory consolidation, and mood regulation. During this stage, the brain is very awake and produces fast waves.
Optimize your bedroom
In addition to eliminating technology, there are a few additional changes you can make to help you have a restful night.
Here are a few ways to optimize your bedroom:
In addition to eliminating technology, there are a few additional changes you can make to help you have a restful night.
Here are a few ways to optimize your bedroom:
- Ensure that your room is free of clutter and evokes peace and relaxation.
- Maintain an ideal temperature for good quality sleep. Your body sleeps best when the room is between 60 and 67 degrees Fahrenheit, so experiment with this and find what works best for you.
- Make sure that your pillows, mattress and sheets are comfortable.
- Reduce noises or add fan or soft music and use relaxing scents. A lavender scent may decrease your heart rate and blood pressure which may help you relax before bed.
Tips to help improve sleep
Good sleep may not come as easy as it once did, so you may need to put forth extra effort and try new things to get the sleep you need.
Good sleep may not come as easy as it once did, so you may need to put forth extra effort and try new things to get the sleep you need.
- Stick to a routine
- Stick to a regular schedule that gives you an adequate opportunity to get enough sleep. This means going to bed and getting up at the same time each day, even on weekends or when you’re traveling. This is true for the brain as well. Being consistent helps to balance your sleep-wake cycle. Shoot for 7 to 9 hours of sleep each night.
- Creating a relaxing bedtime routine can help you with sleep schedule success. This means getting your mind and body (and brain) ready for sleep before even entering the bedroom. About an hour before bed, practice some calming activities like reading a book, meditating, or taking a warm bath or shower.
- Too much caffeine. It can take up to 6–8 hours for the effects of caffeine to wear off, so you may need to avoid drinking it in the late afternoon hours, or even earlier.9
- Looking at screens and artificial light in bed. This can trick your body into thinking it’s not time for sleep, so limit your use in the 30 minutes prior to bedtime.10
- •Long midday naps. To prevent naps from causing more harm than good, keep them short and early. Limit naps to 30 minutes and only take them in the early afternoon hours.
Relax and de-stress
When stress hormones are elevated, it may be difficult to rest. Here are some tips to help manage stress:
Physical activity may help you sleep better and longer. Being active in the morning and afternoon may help most because it raises your body temperature, then allows it to drop to trigger sleepiness in the evening.
It’s also important to follow a healthy diet and avoid large, high-fat meals before bed. Instead, focus on foods with brain calming ingredients like tryptophan, whole-grain carbohydrates, calcium and magnesium.
When to seek help:
If you’ve tried all the sleep tips and tricks to no avail, ask your healthcare provider for help. Whether with sleep problems or chronic stress, working with your doctor can help you live a healthier life.
Be sure to talk with your doctor if you have irregular sleep patterns for an extended period of time that interfere with your ability to enjoy life. Your provider can help identify and treat any underlying causes of your sleep problems, such as sleep disorders, health conditions, and medication side effects.
When stress hormones are elevated, it may be difficult to rest. Here are some tips to help manage stress:
- Meditate. Studies show that meditation may help the area of the brain dedicated to regulating emotions.
- Mindful movement. Structured breathing, focus and movement may help decrease stress and
- Laugh. Laughter ignites a stress response then calms it down, leaving you with positive physical and mental changes.
Physical activity may help you sleep better and longer. Being active in the morning and afternoon may help most because it raises your body temperature, then allows it to drop to trigger sleepiness in the evening.
It’s also important to follow a healthy diet and avoid large, high-fat meals before bed. Instead, focus on foods with brain calming ingredients like tryptophan, whole-grain carbohydrates, calcium and magnesium.
When to seek help:
If you’ve tried all the sleep tips and tricks to no avail, ask your healthcare provider for help. Whether with sleep problems or chronic stress, working with your doctor can help you live a healthier life.
Be sure to talk with your doctor if you have irregular sleep patterns for an extended period of time that interfere with your ability to enjoy life. Your provider can help identify and treat any underlying causes of your sleep problems, such as sleep disorders, health conditions, and medication side effects.
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Quick catnaps may spark creativity
NIH Research Matters |
References
Humana
NIH
National Heart, Lung and Blood Institute
https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency
National Sleep Foundation
https://www.sleepfoundation.org/articles/myths-and-facts-about-sleep
Sleep and Weight: Is There a Connection?
https://www.ncoa.org/adviser/sleep/sleep-and-weight-loss/
National Heart, Lung and Blood Institute
https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency
National Sleep Foundation
https://www.sleepfoundation.org/how-sleep-works/stages-of-sleep
National Institute of Health
https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Understanding-Sleep
Sleep.org
https://www.sleep.org/articles/brain-during-sleep/
National Sleep Foundation
https://www.sleepfoundation.org/articles/do-dreams-affect-how-well-you-sleep National Institute on Aging
https://www.sleepfoundation.org/articles/do-dreams-affect-how-well-you-sleep
The Mayo Clinic
https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/3-simple-strategies-to-help-you-focus-and-de-stress/art-20390057
Humana
NIH
National Heart, Lung and Blood Institute
https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency
National Sleep Foundation
https://www.sleepfoundation.org/articles/myths-and-facts-about-sleep
Sleep and Weight: Is There a Connection?
https://www.ncoa.org/adviser/sleep/sleep-and-weight-loss/
National Heart, Lung and Blood Institute
https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency
National Sleep Foundation
https://www.sleepfoundation.org/how-sleep-works/stages-of-sleep
National Institute of Health
https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Understanding-Sleep
Sleep.org
https://www.sleep.org/articles/brain-during-sleep/
National Sleep Foundation
https://www.sleepfoundation.org/articles/do-dreams-affect-how-well-you-sleep National Institute on Aging
https://www.sleepfoundation.org/articles/do-dreams-affect-how-well-you-sleep
The Mayo Clinic
https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/3-simple-strategies-to-help-you-focus-and-de-stress/art-20390057
