The Benefits of Sleep

Tips for Getting Better Sleep: 

Routine can be key when you are trying to establish a good sleep routine. To start, keep a consistent sleep schedule – go to bed and wake up at the same time every day. The following tips may also be helpful. They include specific actions you can take to fall asleep more easily, stay asleep, and wake up feeling rested and energized. 

Tip 1: Eat and drink in moderation 

• Time your meals. Eating earlier in the evening gives your body time to digest before bedtime.
• Avoid or limit heavy or spicy meals. They may cause an upset stomach and heartburn, making falling and staying asleep difficult.
• Limit alcohol consumption. Alcohol negatively affects sleep and obstructive sleep apnea (OSA) by reducing deeper levels of sleep and causing increased awakenings due to dehydration. It relaxes the upper airway muscles, exacerbating snoring and apnea, particularly in those with existing OSA. While it may help some people fall asleep initially, its overall impact leads to poorer sleep quality and greater complications for those with sleep apnea.
• Limit coffee and caffeine consumption to before noon. 

Tip 2: Stay active 

Exercise significantly enhances sleep by promoting faster sleep onset and improving sleep quality, particularly by increasing deep sleep, which is vital for recovery. 

• Exercise reduces stress and anxiety by releasing endorphins, helping to calm the mind.
• Regular physical activity helps regulate circadian rhythms, making it easier to maintain a consistent sleep-wake schedule and combat insomnia.
• While exercise boosts daytime energy levels, it is generally best to do it earlier in the day or a few hours before bedtime to avoid potential sleep interference. 

Tip 3: Avoid long naps 

Napping too long during the day makes it harder to fall asleep at night and can disrupt your regular sleeping patterns. If you must nap – try napping earlier in the day and keep the naps between 20-45 minutes. 

Tip 4: Create a comfortable sleeping environment 

Create a restful sleep environment – make sure your bedroom is dark, quiet and cool, and your mattress, pillows and bedding are comfortable. 

• Lower the room’s temperature. A cooler bedroom temperature helps lower the body’s core temperature, which is necessary for falling asleep and achieving deeper sleep stages. Research has shown that a temperature between 60-67 degrees Fahrenheit will lead to optimal sleep.
• Avoid electronics. Turn off the TV. Do not use a cell phone or laptop to play games or scroll through social media. Studies have shown that the blue light from electronic devices limits melatonin production. Our brains are frequently overstimulated—unplug and get some rest.
• Keep the lights off. A dark sleeping environment supports the body's natural circadian rhythms, helping to maintain a consistent sleep schedule and improving overall sleep quality. 

Tip 5: Calm your mind with relaxation techniques

In addition to preparing your sleeping environment, it helps to prepare your mind for rest. Practice relaxation before bed – read a book, take a bath, or meditate. Other ways to unwind and relax include: 

• Keep a journal. Jotting down your thoughts can help center you. You can share what is worrying you. Reduced stress makes it easier to fall asleep. Also, share what you are grateful for to give yourself something positive to focus on.
• Practice slow and deliberate breathing. Use the 4-7-8 rule: Breathe slowly for four seconds, hold it for seven seconds, and then breathe slowly for eight seconds. Similar to journaling, focusing on your breathing helps to calm your mind and reduce intrusive thoughts that keep you from falling asleep. 

Tip 6: Create a travel plan

Travel can disrupt your normal sleep patterns. If you have difficulty sleeping when you travel, try creating a travel plan to help you to follow your normal sleep schedule. 

• Air travel. If traveling to a different time zone, prepare yourself for jet lag, which disrupts your circadian rhythm (internal body clock). It takes about one day for each time zone crossed to re-establish a circadian rhythm. Staying up longer is easier than going to bed early, so it takes less time to recover from traveling west than from traveling east.
• Driving. Avoid driving if you feel sleepy and drowsy. Our reflexes are slower when tired. You can also unintentionally fall asleep at the wheel.
• Make your sleeping space like home. Bring familiar items such as a pillow, blanket and white noise machine. Spraying lavender essential oil can help calm your mind. If you have obstructive sleep apnea, bring your CPAP device with you. 

Are Supplements Effective? 

While there are certain actions you can take to help improve your sleep, some people may seek additional sleep support in the form of natural supplements. But are they effective? 

Melatonin 

Melatonin is a hormone naturally produced in the body that plays a role in the sleep-wake cycle. Because of its role in sleep regulation, melatonin is often taken as a supplement to help people fall asleep or improve sleep quality. Some people find that a melatonin supplement is effective in helping them to fall asleep faster. 

Magnesium

Studies suggest that magnesium levels influence both sleep quality and quantity. While most people get the magnesium they need from their diet, some people choose to increase their magnesium levels with dietary supplements. 

Valerian 

Valerian is an herbal sleep aid made from the roots and stems of the valerian plant. There is limited evidence that suggests that taking a valerian supplement an hour before bed can help people fall asleep and improve the quality of their sleep. While these supplements may help some people with sleep, it should be noted they all may have side effects. The U.S. Food and Drug Administration (FDA) does not regulate supplements. It is important to consult with your healthcare provider before taking any new supplements. 

Talk to a board-certified sleep specialist

 If you have chronic sleep problems that continue over three months, or a history of sleep disorders like insomnia, sleep apnea, or narcolepsy, talk to a board-certified sleep specialist. A sleep specialist can help you navigate through your issues and propose treatments that can help you get the sleep and rest you need.

Learn more about Sleep Medicine at Catholic Health.