When someone is asked to define what keeps them healthy, the first answers that typically come to mind are eating a healthy diet, exercising, eliminating harmful toxins from the environment. It is unusual to hear someone say “restful sleep.” We all know that sleep is important, but when it comes down to the facts, a majority of people are getting less than the recommended eight hours of daily sleep.
Personally, I was never someone who made sleep a priority. For years, I struggled with insomnia. I would wake up in the middle of the night, anxiously planning out my next day or making a list of what needed to be done, only to end up tossing and turning, hoping to get a few more hours of sleep.
On average, I would get five to six hours of restful sleep. I woke up the next morning feeling groggy, exhausted and dreading the day ahead. By mid-afternoon, I would struggle to keep my eyes open and found myself dozing during afternoon meetings. My mood also suffered. I got irritable over the smallest things. It was not until I prioritized my sleep that I understood how much good sleep affected my overall health and well-being.
Health benefits of restful sleep
It has been well documented that good quality sleep affects all areas of our physical and mental wellbeing. Research has shown that getting 7 to 9 hours a night has been associated with improvements in memory, cognition, decision making, concentration, mood and emotional regulation. When we sleep, our brain is fast at work, creating new neural connections which improves our overall cognitive function. This process allows our bodies to heal and detoxify from free radicals and fix damaged DNA within our cells.
Being an ICU nurse for over a decade, I have seen patients struggle with insomnia. Many of whom turn to prescription drugs to help induce sleep. These medications are merely a band-aid and can have serious long-term side effects and may lead to dependency.
Here are a few easy tips to help improve your sleep routine.
Unwind before bed
Incorporate a bedtime routine to prepare for sleep. On most days of the week, I set aside 20-30 minutes to wind down before for sleep. I have found that some form of gentle movement like Yin/Restorative Yoga or mindful mediation helps me to rest my mind.
I love using the InsightTimer app, which has meditations geared specifically for a restful sleep. They also break meditations down by time, subject and offer breath work and ambient sounds. The great thing is meditation can be done anywhere. Just find a comfortable seat, close your eyes and you are ready to begin.
Limit blue light exposure
Blue light surrounds us everywhere. We suffer constant exposure from our electronic devices, smart phones, televisions, computers, and LED lights. Blue light suppresses the secretion of melatonin (a hormone responsible for inducing sleep) which results in a disruption of our natural circadian rhythm. It is recommended to turn off these devices two to three hours before bedtime.
For me, I find that incredibly hard to do because the evening is the time when I get to unwind and relax from a long day. I love being able to veg out on the couch and watch a mindless show or two. I mean, who doesn’t?! So instead, I have opted to use blue light blocking glasses to decrease my exposure. They took me about a week to get used to as they do filter out blue and green colors, but I noticed an improvement in my ability to transition to sleep much quicker. I also have adjusted my phone settings by activating “night shift” mode, which switches your screen to warmer amber tones to decrease blue light exposure.
Turn off your Wi-Fi router
Although the scientific research and evidence have been mixed about the impact Wi-Fi routers have on health, a good amount of data shows turning off your Wi-Fi router at night can affect the quality of sleep. Similar to LED lights, the electromagnetic field radiation from your Wi-Fi router can also disrupt your circadian rhythm. I was shocked when I learned that! I had slept close to a Wi-Fi router for years and never considered how it was affecting my sleep.
I know for some, turning off the Wi-Fi at night may not be an option. Some simple solutions are to place your Wi-Fi router as far away from bedrooms as possible or hard wire your internet connection. While this may be a more costly investment upfront, it is only a onetime purchase and can permanently eliminate your overall exposure to EMF radiation from your Wi-Fi router.
Expose your eyes to sunlight
One of my favorite things to do is to wake up early and catch the morning sunrise. It gives me a few minutes to set my intention for the day and enjoy a moment to myself before my little ones wake up. Research shows that spending just 15 minutes in sunlight helps to regulate your body’s circadian rhythm. There are so many simple activities you can do to get the full benefit of morning sunlight. Some of my favorites are taking my dog for a walk, doing an early morning outside yoga session, or simply enjoying a cup of hot tea on my patio. Pick an activity you love and get to soaking up those beautiful sun rays!
Limit caffeine consumption
This one was hard for me to implement. During my twelve-hour shifts, I loved to turn to a mid-day cup of coffee for a quick pick me up. It was only later that I learned that caffeine can stay in your bloodstream for up to ten hours. Some people may be more caffeine intolerant than others. I noticed that even having chocolate ice cream or a chocolate chip cookie before bed made for a restless night of sleep. While tolerance and metabolism of caffeine varies for individuals, it is best to be conservative and eliminate caffeine intake by late morning to ensure your body is caffeine free by the time you go to bed.
Create an environment that is inviting for restful sleep
For me, that means dim lighting and having no LED lights in my room. I also love using sleep aids like spraying a touch of lavender on my pillow at night or infusing a few drops into a nightly bath to help prepare for a restful sleep.
Over the years, I have also become accustomed to using ear plugs and a sleep mask. Initially, I was reluctant to do so, but after a week of sleeping with them, I was a believer! It amazed me at how soundly I slept. I even convinced my husband to try them and he has been using them ever since. They provide an easy and affordable solution to promoting a better night’s sleep. I recommend using a sleep mask that is made from natural fibres such as silk or organic bamboo to avoid synthetic materials on your face.
The goal is to try for 8 hours of quality restful sleep. Get into bed at a decent time and start winding down an hour before you lie down. It all starts with making one or two minor changes to your daily routine.
Happy dreaming!
About the author
Jessica is a Cardiovascular Critical Care Nurse with twelve years of experience helping patients manage acute and chronic cardiac conditions. She is passionate about empowering others to a path of healing and achieving personal wellness. She is a mother of two and is also one of our wholesome mamas! Read more about her journey as a mother here.
