How to Optimize Your Sleep
When it comes to falling asleep, there are some people who can drift off to dreamland the second they lay their head on a pillow and stay there all throughout the night. And then there are people like me who struggle to fall and stay asleep. Before I embarked on a journey to improve my sleep health, it would take me 1-3 hours of restlessness and racing thoughts before I finally fell into a light sleep that was often disturbed throughout the night. Any time I woke up in the middle of the night, I’d toss and turn in bed for hours trying to fall back asleep, and just when I’d drift off again, my alarm would go off and I’d have to get up to go to school or work.
All-in-all, I probably got around 4-5 hours of sleep a night, which resulted in constantly feeling tired throughout the day. I’d find myself nodding off at my desk around mid-day, especially if I was in a warm room. At some point, I realized my health was at risk if I kept going like this, especially when I started getting into weight lifting and rock climbing. I started researching and testing different things to try and improve my time in bed. Nowadays, my sleep often averages around 7 hours on a good day and 8 on an exceptionally good day. I can fall asleep within 15-30 minutes, and usually stay asleep throughout the night until my alarm goes off in the morning.
And so, I’d like to share my advanced tips for achieving the best sleep possible so that you can wake up feeling fully rested and ready to start each day.
But first: maybe you’re not quite as bad as I was in the sleep department, but would still like some basic tips for how to improve the quality of your rest time. In that case, I’ve put together a list of sleep-improvement basics:
BASIC SLEEP TIPS
1. Turn off all screens 1-2 hours before bed
Devices such as smartphones, tvs, and computer screens emit an artificial blue light that can significantly mess with your body’s natural production of melatonin, which is the hormone that regulates our sleep-wake cycle. When your melatonin levels are off, it can be harder to fall asleep and our overall sleep quality is greatly reduced.
In addition, the content you consume on screens can trigger increased brain activity due to the stimulation of what you’re watching or reading. The best way to unwind and quiet the mind before bed is to eliminate screens 1-2 hours before your head hits the pillow.
2. Avoid alcohol, caffeine, and consuming large meals before bed
Alcohol
It may seem like alcohol is helpful for sleep, since you usually feel drowsy after consuming it, but it actually disrupts the later stages of sleep. Once you start metabolizing the alcohol in your system, its sedative effects wear off. You will most likely wake up more easily and more often, and may not get fully into the REM stage of sleep, which is essential for cognitive function and memory. Also, alcohol relaxes your muscles, including your airways, so you may encounter breathing issues.
Caffeine
Caffeine can linger in the body for hours, even if you stop drinking it way before bedtime. Because it’s a stimulant, it can significantly interfere with your sleep cycle. You may feel restless and have trouble falling asleep. Also, because of caffeine’s diuretic effects, you’re likely to wake up several times during the night to use the bathroom.
Large Meals
Your body uses the time you spend asleep to complete several regenerative processes that are essential to your health. If you eat a lot of food before bed, you’re taking away from the energy needed to regenerate and applying it to digestion. Indulging in large meals close to bedtime can lead to discomfort, indigestion, and even acid reflux, making it challenging to relax and drift off into a peaceful sleep. If you’re really hungry before bed, try a lighter, easily digestible snack instead, such as nuts, popcorn, or fruit.
3. Stick to the same sleep schedule every night and day
Our internal clock, or circadian rhythm, regulates the cycle we use for sleeping and waking. Sticking to a regular sleep schedule helps reinforce this rhythm.
It may seem challenging to be so strict about when we go to bad and wake up, but it will get easier the more we do it. Consistency will teach our bodies to anticipate sleep and wake times, and eventually, a regular sleep schedule will feel natural to us. Irregular sleep schedules have also been associated with daytime fatigue and mood disturbances, so when we set a regular sleep and wake times, we set ourselves up for a better experience when we wake up the next day.
4. Sleep in a cold, dark room
Our bodies rely on certain signals from our environment to get into an optimal state for sleep, and making sure your room is cold and dark helps this process. Our internal body temperature naturally goes down when we sleep, so cooler temperatures signal that it's time for rest. A slightly cooler environment can also help us get into a deeper and more restorative sleep. Making your bedroom as dark as possible also acts as a cue for our bodies to get into deep sleep mode. As mentioned earlier, exposure to light, especially artificial light, can affect the levels of melatonin that your body produces, and can also disrupt the body's ability to achieve REM sleep.
Ok, so you’ve tried all of the above and you’re still struggling to get some decent shut-eye. Not to worry, I’ve got you covered! After years of research and trial and error, I’ve discovered that these 7 things improved my sleep the most:
7 ADVANCED WAYS TO OPTIMIZE YOUR SLEEP
1. Wear ear plugs
If you find yourself constantly being awakened by every slight noise, try wearing ear plugs to bed. They’re especially helpful when traveling, since new spaces can come with unfamiliar and unexpected noises.
I’ve tried many brands, and have found Mack's Ultra Soft Foam Earplugs to be the most comfortable and the best at blocking out noise. Everyone’s ears are different, so you may want to try a few brands to see which one is the best fit.
Tip: Check out the correct way to insert earplugs to keep them from falling out:
2. Use an air purifier or fan
Proper air quality and flow can make your sleeping environment more comfortable. If you have allergies or sensitivities to things like dust, pet hair, or pollen, having an air purifier with a HEPA filter can help you to breathe better at night. If the quality of your air is ok, you might still want to think about turning on a fan since stale air reduces oxygen. Airflow also helps to control humidity levels. When your bedroom is too humid, your sleep environment can feel clammy and uncomfortable, which can cause restlessness throughout the night. Using an air filter or fan is also great because they generate white noise. A continuous hum covers sudden noises and can distract your brain from racing thoughts by giving it something to focus on.
I personally use two air filters in my house; the Medium Room Westinghouse Air Purifier is in my bedroom and the portable version is by my cat’s bed. Both of us sleep much better throughout the night when they are on.
3. Invest in a weighted blanket
If you’re someone who experiences restlessness at night, you may want to try out a weighted blanket. Weighted blankets can give you the sensation of safety and comfort, and help you to relax. In addition, the deep pressure from the blanket can stimulate the production of serotonin, which converts to melatonin. Weighted blankets can be especially helpful for those who have a sensory processing disorder, since the pressure can help regulate sensory input.
Tip: Weighted blankets should be around 10% of your body weight.
4. Consume magnesium, iron, and/or melatonin supplements before bed
If you have trouble sleeping, you could be low in a few essential minerals: magnesium and iron. I’ve always been deficient in both, and have supplemented them for a few years now. I’ve found that when I take both before bed, I feel drowsier and fall asleep faster.
Magnesium
Magnesium has a calming effect on our nervous system and contributes to the body’s production of melatonin. It also relaxes our muscles, and can help with recovery from intense workouts. There are tons of supplements out there, but the one I like the best is Raspberry-Lemon Calm. It tastes delicious and is vegan, gluten-free, and sugar-free.
Iron
Although iron isn’t directly related to sleep quality, being low in iron is generally not good for your health. It can lead to restless leg syndrome and anemia, both of which can disrupt your sleep. Iron pills can be hard on the stomach, so I recommend using Spatone, a liquid supplement. It tastes absolutely disgusting, but won’t wreak havoc on your tummy. I usually store mine in the fridge so the taste isn’t as potent.
Melatonin
When I first started trying things to improve my sleep, melatonin supplements were one of the first things I tried. They did help my body learn to regulate its internal clock, although I ended up feeling groggy in the mornings after taking them. But overall, I had a good experience with them. While I don’t take them anymore, since they are recommended for short-term use, I still keep them around for the nights when I’m having a particularly hard time getting into sleep mode. Keep in mind that everyone responds differently to melatonin supplements, so they may not work for you, but I think it’s worth it to give them a try to see if they help with your sleep issues.
Disclaimer: Please check with your doctor before you start taking any supplements. An overdose can lead to adverse effects.
5. Wear red-tinted glasses
Sometimes, looking at screens before bed is unavoidable. Maybe you have a crazy deadline that has you working late, or you can’t sleep unless you watch one more episode of your favorite show, or you like to get in some dopamine scrolling before bed. If you find yourself in this situation often, I would recommend trying out some red-tinted glasses.
These glasses block out 100% of all blue light, and because of this, help your body to produce the correct amount of melatonin. In my own personal experience, I’ve felt drowsier when wearing them before bed, even if I wasn’t looking at a screen. They fit over regular glasses as well, so you can use them even if your eyesight is bad.
6. Put on a nose strip
I was in my late 30s when I found out that I have a slightly deviated septum. This caused a lack of oxygen, and was one of the reasons I had been waking up several times throughout the night. A c-pap machine was out of the question for me for a variety of reasons (limited space, expense, not being able to sleep with the sensation of half my face covered), so I tried a nose strip as an alternative. According to my FitBit, my oxygen levels for that first night shot up to 99%!
A nose strip acts as a dilator and helps to open your nasal passages and prevent obstructions. Wearing one not only improves your oxygen intake, but also prevents mouth breathing. There are a number of adverse health effects that can occur when you breathe through your mouth at night, including drying and irritation of your mouth and throat, dental issues, and increased sleep apnea. If you have breathing or snoring problems at night, nose strips may be the solution for you.
7. Avoid caffeine entirely
I used to love starting my day with a warm cup of chi tea or coffee. It gave me an extra boost of energy in the mornings (especially during cold Chicago winters!), and helped me get through my workouts more easily. However, I happen to be very sensitive to stimulants, and any amount I drank affected my sleep, even when I limited it to when I first woke up. When I realized that caffeine could be contributing to my poor sleep health, I decided to try eliminating it entirely from my diet.
To my surprise, my racing thoughts were quieter and falling asleep didn’t take as long. Even when the caffeine withdrawal symptoms went away, my quieted mind remained. In fact, I recently drank a small amount of caffeine on a day when I had to wake up at 4am, and had difficulty falling asleep 17 hours later! If you’re not particularly sensitive to stimulants like I am, but are still struggling with getting good sleep, I urge you to test out eliminating caffeine for a month. You may be surprised at how much it’s affecting your sleep.
It’s never fun to struggle with getting the right amount of sleep, so I hope these tips help you to get the night’s rest you deserve.
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