Getting a good night’s sleep
"Sleep is for the weak"
"I'll sleep when I'm dead"
How many times have we said variations of these phrases or heard others boast about how little sleep they got the previous night?
Sleep has become an activity that we cast off to the side, once we're done with the rest of the day.
Unfortunately, the dwindling hours of sleep being recorded by all ages across the globe has some pretty serious consequences.
After reading Why We Sleep by Dr. Matthew Walker, I was genuinely amazed at all of the restorative functions that a good night's sleep can have on our bodies, both physically and mentally. However, the ramifications of less than 7-8 hours of sleep, as well as oversleeping were quite unnerving.
I'll be posting a full book review but here's a quick fact that Dr. Walker mentions:
"Adults who are 45+ and sleep less than 6 hours a night are 200% more likely to have a heart attack or stroke in their lifetime"
He also mentions that when choosing between getting a workout in or getting 7-8 hours of sleep, it's more beneficial for us to get sleep. This was particularly reassuring when I was working long hours and barely has time in the morning to make it to the gym - I prioritized sleep.
I highly, highly recommend this book - it changed the way I view sleep but also helped me develop practices to make sure I get the deep sleep that our bodies require to feel refreshed and rejuvenated day after day.
Soft light
Dr. Walker gives a great example of when we want to put babies and young children to sleep, we don't just thrust them from a brightly lit room into a dark room and expect them to fall asleep. We usually dim the lights for an hour or so while we read to them or sing them a lullaby.
This is the same for adults (minus the lullabies) - we can't expect ourselves to go from bright rooms straight to our darkened room. Instead we can ease ourselves by dimming the lights and only using soft yellow lights, rather than harsh overhead lighting.
If you're on a budget like me, I have you covered. I wasn't about to spend extra money on some fancy Phillips Hue Light Bulbs (one day 🤞). Since I like to get in bed by 9-9:30 and sleep around 10, I opt for softer lighting at around 8 everyday - but be sure to tailor these times to your schedule.
For the bedroom:
I turn off my overhead light and turn on my desk lamp, and point it towards the wall. This set up gives a soft, warm glow to the entire room and has been working fine for about a year now!
For the bathroom:
I like winding down for the night with a hot shower, and in order to decrease the brightness as well as have a spa-like feeling, I only keep the shower light and this beautiful nightlight on.
No screens
In order to regulate our circadian rhythm (i.e. our body clock), getting exposure to blue light (i.e. natural sunlight) is critical in telling our bodies that it's time to wake up and start the day.
However, getting too much exposure to blue light in the evening suppresses the amount of melatonin (the sleep hormone) produced in our body. Therefore, this makes it harder for us to fall asleep at our desired bedtime, since our body believes that it's still day time.
Blue light glasses and blue light apps have begun to gain popularity since they block the amount of blue night absorbed by the receptors in our eyes. Personally, my phone and laptop both shift into night mode at 8pm, providing a warm orange glow and making it easier on my eyes.
Dr. Rangan Chatterjee, doctor and host of one of my favourite podcasts, Feel Better, Live More, recommends a "No Tech 90" where he puts away all screens 90 minutes before going to sleep, and doesn't bring any devices into his bedroom. This is the level I aspire to be at one day, but I'm notorious for listening to audiobooks on my phone or using the Calm app to meditate before sleeping.
For now, I set my phone to airplane mode and charge it far away from my bed, so that I have to get out of bed to turn it off every morning (another great tip if you're trying to stop pressing snooze!).
Blackout blinds or curtains
If you're still not convinced about the importance that lighting plays in determining our sleep quality, Dr. Walker gives a great example in his book:
Back in the day, our ancestors used to fall asleep under the open sky, with the only light being that from the stars. These days, we have so many electronics glowing, flashing, beeping and vibrating, so it's no surprise sleep doesn't come as easy as before.
In order to replicate a similar environment, we can use blackout curtains or blinds that shut tightly to block out all light. Another suggestion would be to turn our clocks away from our beds so that the soft glow doesn't bother us if we were to wake up in the middle of the night.
This is how I cover up my clock! I didn't notice how much of an impact it was having on me, but I realized that instead of feeling anxious when I wake up in the middle of the night and thinking, "It's 3AM and I have to be up in 2 hours," I just focus on falling asleep again.
Enjoy my first attempt at making a GIF! All the pictures were taken in the evening for that ~glow~
Setting the scent
Scents have a huge impact on us, and for years, I was a big fan of the Bath and Body Works candles until I realized how harmful some of the chemicals were. Instead I opted for a diffuser, and I've been using lavender oil which creates a calming environment and also helps to relax us!
I like to turn my diffuser on for an hour cycle around 8pm and love the amazing scent that it gives off.
If a diffuser isn't readily available, another great and easy DIY is to make your own sleep spray! To be honest, I spray this everywhere - on myself, my laundry, and my bedsheets.
You'll need a spray bottle, fill it up with water and put a few drops of the essential oil and shake it up!
If you're extra like me, you'll label your bottle with something fancy. Spray this on your pillows every night for that spa-like feel.
Temperature
With the heatwave we're currently experiencing in Toronto, I sometimes find myself tossing and turning to find a cool spot under my blankets.
Research has suggested that the ideal temperate to sleep at is 17 degrees celsius, and while that's really difficult to achieve in the summer months, in the cooler months, I crack my window open to allow some fresh air in.
Try wearing less to bed or switching out your duvet for something lighter!
No heavy meal
If you've read my Ayurveda post, you'll know I eat my biggest meal at lunch. Not only has that helped my digestion, but it's also helped me to sleep better. There's nothing worse than trying to sleep feeling super heavy and bloated from that amazing meal you've had.
Even if dinner is your biggest meal, try eating three hours before you fall asleep so that your body has time to partially digest before you fall asleep.
Concluding thoughts
As always, these are small techniques that you can implement to have a great night's sleep and wake up feeling ready to conquer your day. When I wake up feeling refreshed and relaxed, I know that I've already taken one step in the direction of having a great day.
Sending you good vibes and lots of light!
-Reina xo