Sleep: Nemesis or Ally?

Sleep. Out of all the health cornerstones, of which I would include exercise, nutrition, stress, mindset, and sleep, the last one is my nemesis. Not sure I’ve ever looked up the exact definition of that word.

(Did you know that Nemesis is the goddess of retributive justice? Women can be ruthless.) But the definition I’m going with here is: a formidable and usually victorious rival or opponent. There we go. That’s the one.

Why is sleep an issue for me? I don’t have a clue. It’s not a fear. Not scared of the dark, or dying in my sleep. Sometimes it feels like a vague sense of missing out on something when I’m asleep. Probably more than anything else, it’s an anxiety response. It’s hard to escape your thoughts when you’re lying in the dark with no distractions. The good news is that I’ve learned ways to convert my nemesis into an ally.

I lead a wellness class twice a month at the local senior center. It’s always a great group with plenty of thoughts and ideas to bring to the table. (If you’re in the area, we would love to have you join us!) Our last class was on sleep, so I wanted to share a few of the takeaways. If sleep is a struggle for you as well, then maybe this will give you some ideas. I’ll give you my sleep routine at the end.

Why Is Sleep So Important?

Some say it is THE cornerstone of good health and for good reason. Sleep is when our body gets the chance to repair and restore itself. EVERY physiological process is regulated or influenced by sleep; brain and heart health, blood sugar, mood, memory, hormones, appetite, the list goes on and on. Want to start working on better health? Sleep is a great place to start.

Start With the Basics.

Instead of jumping right to doctor visits, sleeping aids, or magic bullet cures, start with the basics. (This goes for much more than just sleep.) These are simple ideas that require only time and effort. Seems like something that affects every facet of our health is worthy of a little time and effort.

1.Stick to a regular schedule. Recent studies show that setting a sleep schedule (varying by maybe an hour at the most on either side) was one of the most important factors to getting better sleep. Our bodies like a schedule.

2.Have a consistent bedtime routine. Putting a routine in place will signal to your body that it’s time to go to sleep. You might set an alarm 30 minutes before your sleep time to start winding down with reading, meditation, prayer, or journaling.

3.Get morning light. This will help reset your circadian rhythms (our body’s natural clock). It will help you feel more alert during the day and help you fall asleep faster in the evening.

4.Move your body. Exercise will reduce stress, reset your circadian clock, and increase the quality of your sleep. Just don’t exercise too close to bedtime.

5.Reduce water intake in the evening. Bathroom trips are the top reason I hear for people waking up at night. Try to drink the bulk of your water earlier in the day. Slow it down in the afternoon and just take as much as needed in the evening (for medication, dry mouth).

6.Eat a lighter dinner. Eating heavy in the evening or too close to bedtime can result in a very uncomfortable night. If you need that evening snack, make it something light. In fact, bananas have been shown to help you fall asleep.

7.Avoid caffeine after 1 or 2. Caffeine can have a half-life of 5-6 hours. If you have a Coke at 5, then half of that caffeine is still swimming around in your blood at 10. I know what some of you are saying. “I can drink coffee and still go straight to sleep!” Yes, I’m sure you can, but it’s generally not going to be high-quality sleep.

8.Limit or avoid alcohol altogether. Alcohol can relax you and help you fall asleep, but like caffeine, it’s generally not going to be quality restful sleep.

9.Create a cool, dark, and quiet bedroom. Light is disruptive to sleep. It is another factor that is throwing your natural sleep clock off. You may be used to the TV going all night, but it’s not doing you any favors. At the very least, try setting the TV on a timer so it will go off soon after you fall asleep. And if you need some noise, try a white noise app or fan. Studies have shown that cooler temperatures are generally conducive to better sleep. They will usually say about 68 degrees, but I know that varies with people.

All good starting points. Get most of that in order, and then if you are still having trouble, move on to other measures. Natural or prescription sleep aids, health issues that may need addressing, or stress/anxiety management.

Now, what has worked for me? These are the things I currently do to keep my sleep in order. Keep in mind this is MY process and it’s constantly evolving. What I’m doing now may not be what I’m doing next year. Things change, constantly. We have to be willing to adjust along the way!

Consistent routine. I go to bed and get up at roughly the same time every day, even the weekends (10-11 pm till 6-7 am).

Supplements/Medication. Right before bed, I take magnesium for sleep and digestive issues, and ashwagandha for anxiety.

Journal. I use a Jotform document where I record insights from the day, what went well, and what could have been better, and stuff I just want to get out of my head. I use an app on my phone so that I can do this anywhere with no supplies needed.

Meditation. I use the Insight Timer app on my phone to choose a 30-45 minute meditation. I have my favorites and rotate between them. This has been one of the best things I’ve done for my sleep. Usually within minutes, I’m drifting off. I rarely hear the end of the meditation.

Dark, cool, quiet room. I keep my bedroom completely dark. There is no TV. The only noise is the humidifier. The temperature is as cool as I can go at 72.

The only really tough part of that for me is going to bed between 10 and 11. But, I know how important sleep is to my health and how much better I feel when I make it a priority. So I do. (Even though there are plenty of nights I would rather sit up reading.) It’s worth it to me.

So, what is it worth to you? Is sleep your nemesis? Is it affecting your health? I know a lot of you are walking around like zombies day after day. You’re tired, stressed, and don’t feel like you can even think straight. I wonder how much of that would change if you started trying a few of these ideas and began turning sleep into an ally?

Stay well, my friends.

Alicia

"Sleeping Woman"

Carl Vilhelm Holsoe