59 WAYS TO GET A GOOD NIGHT’S SLEEP...
…AND WAKE UP REFRESHED IN THE MORNING
Wouldn’t you love to go to bed at night with the assurance that you will have a restful night’s sleep? After all, it is one of the best things you can do for your health. There are many steps you can take to give you the best shot at catching some zzzz’s. Here is a comprehensive (crazy long!!!) list to send you on your way!
START EARLY
One - A good night’s sleep starts in the morning. Hitting the snooze button can actually confuse our brains and throw off our circadian rhythm. If you use an alarm, as challenging as it may be at first, don’t fall into the snooze trap. If you need a little incentive, place your alarm across the room to force yourself out of bed to turn it off…then don’t get back in.
Two - Spend the first few minutes of the morning reflecting on the gift of the new day, thanking God and doing some simple stretches. These can be done in and/or out of bed. A heart of gratitude sets the tone for the day, increases energy, and boosts vitality while the stretches are akin to warming up before exercise - preparing your body for the active day ahead. Look on YouTube for instructional videos for starting your day off with stretches and praise, like one of these.
Three - Wake up to carefully selected music…in other words, something light and uplifting or easy and gentle – no heavy metal here!
Four - Using a cool or warm rag on your face, back of neck and hands – even if you plan to shower - is a refreshing way to start the day. Adding a drop of an invigorating essential oil to the water makes this even more effective. If you are a caregiver, this is a very thoughtful treat to do as you wake up the person to whom you minister.
Five - Drink a glass of warm or room temperature water shortly after rising and before breakfast. A pinch of quality salt and wedge of fresh lemon adds a tasty nutritional bonus. Incorporating this into your morning routine is a great way to kick your peristaltic movement into gear and replenish your body from the night’s fast.
Helpful hint: Prepare the water the night before. Let it marinate overnight by your bathroom sink and it will be ready to enjoy right after you’ve brushed your teeth.
Six - Make your bed as soon as you get out of it. You will be less likely to climb back under the covers if it is made and it will be a welcome sight when it’s time to hit the hay at the end of a busy day. If dust mites and allergies are an issue (or you’re looking for an excuse not to make your bed), pull your bed linens onto the foot of the bed and neatly lay them back onto themselves. A spritz of vinegar water or homemade essential oil blend spray will help to keep your bedding fresh.
Seven - Get outside and watch the sunrise or get to a window with a view if going out isn’t feasible. Believe it or not, this will help to align your body clock and set the stage for a good night’s rest.
Two for one tip: while your outside, take a few deep breaths in through your nose and out through your mouth to increase your energy and focus. Don’t worry if the air is a little brisk – you’re only going to be outside for a few minutes and the cold air will certainly help to wake you up!
KEEP IT GOING THROUGHOUT THE DAY
Eight - Remain appropriately hydrated throughout the day and eat a nutrient dense, properly prepared, whole-foods diet that is tailored just for you and your bio-individual needs.
Nine - Avoid stimulants as they can artificially mask important prompts from your system, strain your adrenals, and throw your body’s natural rhythms out of sync. If sensitive, limit caffeine intake (such as a cup of coffee) to one or two servings in the first half of the day, taken with food. If not, enjoy!
Ten - Expose yourself to as much sunlight as possible meaning go outside and get some fresh air and natural daylight. If you work indoors, try to spend at least a few minutes outside during every break. Even if it’s a bit chilly, a few minutes will do you some good. If your job is portable and the weather favorable, consider setting up your workspace outside.
Eleven - Tidy your sleeping space so the clutter doesn’t distract you. You’ll be surprised how much more relaxed you are when you don’t go to sleep to, or wake up in, a messy room. If accommodations allow, designate your room for sleeping only. Save projects, eating, and work for a separate area.
Twelve - Get some fresh air and movement such as a walk, gentle exercise or a stretching class.
Thirteen - If you find you need to take a rest during the day and you are not dealing with illness, try to keep it to a short power nap (less than 20 minutes) otherwise, it’s best to turn in a little earlier as sleeping during the day can have negative impacts on your health.
Fourteen - Follow Mindful Eating practices with every meal and take breaks to refresh yourself between tasks. This will lower your stress level overall, and afford your body the foundation it needs to properly digest your food. The better your digestion, the better your sleep.
Fifteen - Speaking of stress, address it during the day…don’t save it up for mealtime or bedtime. The sage advice in Ephesians 4:26 still holds true. If stress is a chronic problem or seems insurmountable, consider confiding in a mentor or find a trustworthy counselor to offer strategies to mitigate these situations.
TAKE A LOOK AT YOUR BEDDING
Sixteen - Is your mattress old or does it aggravate trigger points on major joints like your hips? Look at investing in a new one or adding a mattress topper.
Seventeen - If you share your bed and your budget allows, toss around getting a dual mattress (also known as a split king or queen) to reduce interruptions from your tossing and turning sleep mate. Another comfy option is a motionless mattress, such as one made of foam.
Eighteen - If you’re waking up with a stiff neck or shoulder pain, a pillow tailored to your sleep style might be just the trick. If it's been a few years sleeping on the same one, you might want to replace it just the same.
Nineteen - Something as simple as cooling your pillow or a getting a set of sheets designed to keep you from over heating could make a big difference in your night.
Twenty - Top it off with a weighted blanket. There are numerous proven benefits including the feeling of being hugged all night long, promoting a calming effect, and mimicking a massage technique known as Deep Pressure Touch.
PLAN AHEAD
Twenty-one - Get ready for the next day ahead of time so you aren’t rushing around right before you go to bed, lying awake thinking about everything, or frantically trying to get your act together in the morning.
Twenty-two - If you work indoors with no exterior windows and under artificial lighting (e.g.: interior office cubicle with fluorescent lights) regardless of whether you are in front of a computer or not, blue blockers including daytime blue blockers, also known as “day blockers” or “day walkers”, are invaluable. Blue Light, emitted from these sources, can cause a higher production of cortisol, aggravate stress, reduce mental clarity, throw off the sleep cycle.
Very Important: Only wear them in this type of environment and never wear any form of blue blocking glasses when exposed to natural sunlight.
Twenty-three - Eat your last full meal 3-4 hours before bedtime and avoid excessive amounts of alcohol as, despite its initial relaxing effect when taken in moderation, too much can actually cause night waking and exacerbate sleep apnea.
Twenty-four - I’m sure it goes without saying that smoking the wrong kind of tobacco can be bad for your health but, for those that do partake, extinguish that cigarette early in the day and don’t fire up the e-cigarette in its place. The use of any nicotine in anticipation of bedtime may make it harder for some to fall asleep. If you miss the habit, try replacing the ritual with natural alternatives.
Twenty-five - Reduce liquid intake 1-2 hours before bed, relying on the daytime to get the bulk of your hydration. Sips are acceptable but full glasses of liquid should be reserved for throughout the day.
WIND IT DOWN
Twenty-six - Practice “polite hours” for all outside calls and texting. There was a time when people wouldn’t dream of picking up the phone to place a call between 8pm and 10am unless it was an emergency. With the advent of texting and unlimited call service, we have gotten away from this wisdom and are on our phones at all hours. Set boundaries for making/taking calls and texts and stick to them.
Twenty-seven - Wear nighttime blue blockers from sundown to sun up. These amber colored lenses reduce our exposure to blue wavelengths found in artificial lighting. Sunlight's imposters trick our brains into thinking it is daytime, which disrupts the proper secretion of melatonin, a hormone that assists in fighting disease and is necessary for regulating sleep.
Twenty-eight - If you are on medications (whether prescription or over the counter) or are supplementing, be sure to know the best time of day to take either as they can interfere with sleep. For instance, Phosphatidylserine, when used for sleep support, is best taken at night. A good rule of thumb is to take it when you put your blue blockers on, as this routine is complementary to nature and your body’s inherent rhythms.
Twenty-nine - Dim the lights or use half the interior lighting leading up to bedtime. You can also purchase amber colored bulbs that omit blue light from the spectrum. For a throwback and very warming environment, use candles (with caution, of course).
Thirty - Unplug, stopping all electronics (t.v., phones, computer, i-pads) at least 1 hour before bedtime. If it is necessary to utilize this technology, be sure to wear your nighttime blue blockers and/or red shift your devices.
Thirty-one - Avoid phone conversations or interactions close to bedtime that can be upsetting, intense, or could get you wound up. Unless it is of a critical nature, table discussions for the next day when everyone has (hopefully) had a good night’s sleep and you have the entire day to process and burn off any energy.
Thirty-two - Shortly before bed, have a small, nutritious snack that is mostly protein and contains healthy fat. Including nutrient dense carbs is ok but don’t skimp on the protein/fat. Some examples include 1-2 bites of cooked chicken dipped in raw dairy sour cream and a small glass of tart cherry juice; a small serving of fresh berries with 1-2 tablespoons of raw dairy cottage cheese; a glass of raw dairy whole milk (even better warmed with a pat of butter and a little bit of sugar!) and a half of a banana. Doing so will help keep your blood sugar stable throughout the night and reduce or eliminate those 3 am wake ups. For more delicious snack ideas, see my article, 39 Bedtime Snacks (…and counting!).
Thirty-three - Any one or a combination of reading a book, gentle stretches, progressive muscle relaxation, a bath with Epsom salts and a calming essential oil, praying, journal writing or doing a quiet mind activity (coloring or a word search, for instance) before bed is a great way for some to unwind and sideline thoughts, ushering in a climate of relaxation before hushing the lights. Calming music or listening to an audio book is a great companion to some of these efforts.
Thirty-four - Do a ‘vagal nerve reset’ to activate the parasympathetic nervous system. Nurturing optimal vagal tone will benefit all areas of our health including digestion and sleep. In addition to having Cranial Sacral Therapy performed by a licensed massage therapist who specializes in this area, breath work, vagal nerve exercises, humming, gargling, and cold-water face washes are some of the things you can do on your own.
Thirty-five - Rock in a rocking chair for 20 minutes before turning in. After the first few minutes, you’ll ask yourself why you don’t do this more often.
Thirty-six - Blowing bubbles isn’t just for kids, and it isn’t just for playtime. This exercise will encourage relaxed breathing and will help lighten up your frame of mind - an excellent trick not only for bedtime but anytime you’re feeling anxious. Get twice the benefit by making your own essential oil scented bubbles using a fragrance that supports sleep.
Thirty-seven - Try a bit of halotherapy using a ceramic dry salt pipe specially designed to draw air across mineral rich salt. Benefits reported include improved respiratory function and relaxation.
Thirty-eight - With each final step before getting into bed (as you change into your nightwear, brush your teeth, etc.) trade racing thoughts for gratitude, focusing on the blessings of the day. This is an especially nice activity to do with children, helping them to form the habit early. Asking them a questions as simple as, "What was the nicest thing that happened to you today?" will guide their thoughts to something positive and invite their hearts to finish their day with appreciation.
A word about what you wear to bed… believe it or not, some people think nothing of sleeping in day clothes. Having a designated outfit for bed (pajamas or the like) will signal your body that it is time to wind down. It is a physical, tactile message telling your body and brain that it’s time for sleep. The same goes for removing excessive jewelry such as watches, lots of rings, earrings, bracelets, etc. You really will relax more and sleep better with the proper sleeping attire and the least amount of accoutrements.
CALL IT A NIGHT
Thirty-nine - Seriously deliberate the pattern of tucking your furry friends into their own beds. Nice as it is to have them cuddle and help keep you warm, it can negatively impact the quality of your sleep and exacerbate allergies, hamper sleep, and even affect your relationship with your pet. If there is a medical reason that requires your pet sleep with you, try to designate an area on the bed and train them to stay in their special space.
Forty - Maintain a consistent bedtime, even on weekends and vacation. Going to bed at 10p and rising at 6a is an ideal schedule as it complements your body’s circadian rhythm, allows for eight hours of shut eye, and gives ample time to get ready in the morning.
Forty-one - Keep your room cool and crack a window, if possible. Using layered bedding makes it easy to adjust your personal temperature while keeping the environment conducive for sleep. A pair of socks will help you stay warm all over.
Forty-two - There are a variety of products that can enhance relaxation and promote sleep and the beauty of it is many of them, while very safe, are still effective. A few drops of a calming essential oil, such as lavender, chamomile, or frankincense in a diffuser or on your pillow will tell your body it’s time to let go with every breath. Infused ointments are always a nice variation.
Forty-three - Keep a pen and paper by your bedside. If you think of something that needs further consideration or you are afraid you might forget, jot the thought and pick it up in the morning. Let the paper worry about it during the night.
Forty-four - While sleeping in a totally light deprived environment is recommended by some experts, it isn’t conducive for everyone. If you live in a low light pollution area, leaving your blinds/curtains open can actually be helpful in drifting off to sleep – especially if you can see the night sky or silhouetted trees out of the window. As well, a completely darkened room can feel claustrophobic to some and bring on anxiety. More important than either scenario is to eliminate all electronics from your space (save for an alarm clock, if using) and safely covering or turning off any other light sources (e.g.: no nightlights or beams of artificial light shining into your space). If you must have a nightlight for safety reasons such as getting out of bed during the night to tend to a baby or a sick loved one, switch to an amber bulb to eliminate untimely blue light exposure.
Forty-five - Practice a breathing technique that works for you. Something as simple as measured "ocean" breaths in and out through your nose or employing the 4-7-8 method are easy ways to quiet your body and relax your nervous system. Remember, you can do this anytime you’re feeling stressed, not just at bedtime!
Forty-six - If lulling yourself to sleep with soft sounds is appealing to you, use a timed device so you don’t have to worry about changing your comfortable position to turn it off.
Forty-seven - Whatever your most preferred sleeping position, have an extra pillow handy to support your body. Place it between your knees if you’re on your side, under your knees of you’re on your back. Lying on your left side supports a number of systems but is especially favored to alleviate indigestion and some have found unexpected benefits from elevating the head of their bed.
Forty-eight - A sure-fire way to fall asleep is to pray a favorite chaplet or the Rosary. I'm telling you, it’s like a holy tranquilizer. I used to feel bad that I was falling asleep during my prayers but eventually came to realize it was actually Our Mother helping me to sleep. Placing your cares at the foot of the Cross or giving them to the Blessed Mother to hold for you while you rest will lighten your burden and give you peaceful slumber.
WHAT TO DO IF YOU WAKE UP DURING THE NIGHT
Forty-nine - If you wake up thirsty during the night, take small sips of water and swish before swallowing – just enough to moisten your mouth and make you comfortable. Remember to focus on quenching your body during the day instead. Review your diet to eliminate excessive refined table salt, alcohol, and additives that might prompt you to need water and adjust accordingly. If you wear a CPAP, check to see if your humidifier is at the optimal level as the wrong setting will definitely dry you out. If a medication is causing unusual thirst, discuss this with your doctor and pharmacist, as there may be an alternative solution. Otherwise, drinking too much during the night may cause you to get up to use the bathroom, another unwanted interruption.
Fifty - If you have the urge hit the loo or must rise to tend to a loved one, try to keep the environment as quiet, dim, and brief as possible. Use your blue blockers if you will be exposed to artificial, blue-spectrum containing light sources. Discuss with your practitioner if you are waking multiple times (more than once) to urinate or if you have to have a B.M. during the night.
Fifty-one - If you wake during the night more than just a quick toss or turn, non-judgmentally and briefly take note of the circumstances. Ask yourself these questions: Am I hungry? Thirsty? Do I have to use the bathroom? Is something bothering me? Jot the time down on that handy paper you keep by your bed and commit to solving the mystery in daylight. Let your favorite FNTP (that’s me!) know, as this may actually be a helpful clue.
Fifty-two - If you do wake up, after taking that quick survey of yourself, don’t dwell on being awake; stop negative thoughts and avoid the use of “always/never” statements that are likely neither accurate nor productive. For instance, do not fall into the trap of saying “I never sleep” when in fact, while you may not be sleeping well or the way you’d like, in all likelihood, you are getting at least some sleep.
Fifty-three - If you find yourself anxious or worrying remember: Indulging negative thoughts and trying to singlehandedly solve hefty problems rarely produces positive outcomes at any hour but especially when done in the middle of the night. Write it down, give it over to the Lord and pray your way back to sleep. My favorite spiritual weapon for worry/anxiety is The Surrender Novena. I can assure you, you will never be disappointed if you pray this with faith regardless of the time of day or the circumstance.
Fifty-four - DO NOT USE YOUR PHONE DURING THE NIGHT – No Facebook, Instagram, social media, etc. If it is absolutely necessary to be in front of a screen because you are keeping abreast of an urgent matter, make sure to red shift your device or put on your trusty amber colored blue blockers (see number Thirty for reference). Otherwise, not only will the light disrupt your sleep but so might the nature of the content, regardless of how benign it might seem. Our minds and bodies should be at rest, not surfing the internet or chatting with friends. If you find you can’t sleep, the answer does not lie in the use of your phone.
PROFESSIONAL ASSISTANCE
Fifty-five - Talk with your favorite FNTP (gracious, we know who that is by now, don’t we?) to review your diet and lifestyle. There are lots of ways to support a good night’s sleep, including through what you eat and do. Supplements can be useful but don’t self medicate – even if it’s over the counter. These should be treated like the medicines they are (in their own right) and regarded thoughtfully as they can have undesired effects if improperly taken. There are too many options to list here and each person’s needs are different so you know who to call…ahem….
Fifty-six - Bring up any serious concerns about your sleep with your doctor and don’t be afraid to request a sleep study. While in-home tests are becoming more popular and can be useful, complex sleep issues can be overlooked because this type of study isn’t comprehensive or sensitive enough to reveal underlying issues. It’s estimated that 50% of adults and children with negative (normal) sleep results have an undetected sleep issue that requires further specialized testing only available in a sleep lab. Be persistent with your physician if you feel something isn’t right or get a second opinion if they aren’t budging. And don’t believe the myth that you are too young or not heavy enough to qualify for a sleep disorder. You’d be surprised the people that require a CPAP and would find it heartwarming to hear how much their device has improved their sleep and overall quality of life.
Fifty-seven - Have a conversation with your snoring spouse. It may take time for them to accept that they are snoring but they might set aside their dose of denial if you can record an episode. A bit of humor or light-heartedness can sometimes help in these situations as well. Charitably bring them to the understanding that their snoring is not only affecting your sleep but a sign that their own is not optimal might motivate them to seek help, giving you both a restful night. After all, we want them to be healthy, too.
Fifty-eight - Request blood work to uncover any vitamin or mineral deficiencies that can affect sleep. Of note are hormonal imbalances (including a comprehensive Thyroid panel), Vitamin D, B12, magnesium, and ferritin, a protein that stores iron. Low ferritin, for instance, has been linked to Restless Leg Syndrome but that doesn’t mean to start pounding iron as you could actually be dealing with a copper imbalance. So again, I caution you not to self-medicate -even with over the counter medicines or supplements without the guidance of a professional. You could actually create new problems.
Fifty-nine - If you find there is something eating at you, look for a trusted professional to seek counsel. Talk therapy, even with a close friend or a spiritual advisor, can help to address underlying issues that are robbing you of your peace.
IN SLUMBERY…ERRRR, MAKE THAT SUMMARY…
Turn off electronics and overly stimulating input starting by 8pm, wind down the remainder of your day by 9p and be in bed for 10p.
Don’t stress about not sleeping. We all have rough patches where we just can’t get into the groove. Take it in stride, follow these recommendations, and contact your favorite FNTP (say it together now, "that’s me"!) if you need more detailed, personalized help.
Eventually, you should find yourself naturally waking up in the morning. Assuming it is a reasonable hour (anytime after 5a), start your day with thanksgiving, stretches, and get out of bed. You will notice yourself happily refreshed and may not even need an alarm anymore!
Nighty Night!
Marie Stumphauzer, FNTP
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photo credit: https://www.fotosearch.com/CLT003/s10125/
"My bed is the magical place where I suddenly remember
everything I was supposed to do."
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