It is 1 a.m. and you have been laying there for an hour and a half, unable to sleep.
Your heart begins to pound. How will you cope with a full day in a busy office if you cannot sleep? What if this goes on night after night? First, you need to be reassured that insomnia is very common. Indeed, it is a symptom of modern life. Throughout most of human history, work was physically demanding but relatively stress-free. Today, the opposite is true, with many people spending their whole working day sitting still, while their minds and nervous systems are subjected to relentless stress: traffic jams, flickering screens, advertising, social media, and 24-hour-news frightening them with everything from overpopulation, to climate change.
Of course, nothing guarantees a good night, but you can at least improve your chances by trying the following:
Your heart begins to pound. How will you cope with a full day in a busy office if you cannot sleep? What if this goes on night after night? First, you need to be reassured that insomnia is very common. Indeed, it is a symptom of modern life. Throughout most of human history, work was physically demanding but relatively stress-free. Today, the opposite is true, with many people spending their whole working day sitting still, while their minds and nervous systems are subjected to relentless stress: traffic jams, flickering screens, advertising, social media, and 24-hour-news frightening them with everything from overpopulation, to climate change.
Get into a routine. The body loves routine.
But if you start napping during the day, or going to bed and getting up at erratic times, your mind will struggle to regulate its sleep patterns. Gaining control over the light/dark cycle is key. A certain amount of darkness is necessary if the body is to produce the sleep hormone melatonin. So get out of bed at the same time every morning, then go outside and put your face up to the sun. At night, go to bed at the same time and make sure your room is as dark as possible.
Have a settling down period.
For at least an hour before you go to bed, you need to calm the mind and nervous system. Think of your mind as a snow globe that has been shaken by the events of the day. If you are to sleep, you need those little flakes of snow to settle back down. Switch off all screens, whether that be TVs, smartphones, or laptops. And do not listen to the radio. Instead, do some gentle yoga and meditation, or read a book. If you do read, choose something light and gentle- P. G. Wodehouse for example.
Get moving.
The benefits of exercise can hardly be exaggerated. First, it will tire your body. Second, it will reduce anxiety and calm the nervous system. And, third, it will reduce depression. But take your exercise out of doors and try and do it during the day. The more light exposure you get, the more your body will desensitize to the artificial light of evening. Far too many people go to a late exercise class. Leaping about in a brightly lit hall a couple of hours before bed will make sleep harder, not easier.
Turn your bedroom into a sacred space.
Do all you can to make your sleeping place suitable. Most people find a messy bedroom more difficult to sleep in than a clean and tidy one. If possible, transform it into a minimalist space, removing heavy furniture, piles of old clothes, and anything else you can see. Next, make sure it is quiet and peaceful. If you have noisy neighbors, try masking their noise with earplugs. These do not always work, so try a CD recording of gentle rainfall or sea sounds as well. Finally, make sure it is dark and cool. During the summer months, you could even buy some black-out curtains.
Be careful what you eat last at night.
Eating a big meal just before going to bed is like stoking up the engine of a steam train before halting at a station. Above all, do not eat foods hard to digest, and stay away from alcohol and refined sugar. Obviously, caffeine should be avoided, and not only last at night. Research suggests that even the caffeine ingested at lunchtime can interfere with sleep. However, do not go to bed hungry either. Try a glass of warm milk, or herbal tea, plus a ripe banana and a handful of walnuts and almonds; these will supply you with tryptophan and magnesium, both of which relax and soothe the nervous system.
Insomnia is best tackled via a combination of things. So make your room cool and dark, minimize noise, take plenty of exercise during the day, go to bed at the same time, switch off all screens an hour before bed, practise a little yoga, and then eat a banana and drink some warm milk. And never forget that sleep is not some luxurious state. It is natural. Give your body time and help and eventually you will sleep.
How to sleep better tip 1: Support your body's natural rhythms
Getting in sync with your body’s natural sleep-wake cycle, or circadian rhythm, is one of the most important strategies for sleeping better. If you keep a regular sleep-wake schedule you’ll feel much more refreshed and energized than if you sleep the same number of hours at different times, even if you only alter your sleep schedule by an hour or two.
- Try to go to sleep and get up at the same time every day. This helps set your body’s internal clock and optimize the quality of your sleep. Choose a bed time when you normally feel tired, so that you don’t toss and turn. If you’re getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock, you may need an earlier bedtime.
- Avoid sleeping in—even on weekends. The more your weekend/weekday sleep schedules differ, the worse the jetlag-like symptoms you’ll experience. If you need to make up for a late night, opt for a daytime nap rather than sleeping in. This allows you to pay off your sleep debt without disturbing your natural sleep-wake rhythm.
- Be smart about napping. While napping is a good way to make up for lost sleep, if you have trouble falling asleep or staying asleep at night, napping can make things worse. Limit them to 15 to 20 minutes in the early afternoon.
- Fight after-dinner drowsiness. If you get sleepy way before your bedtime, get off the couch and do something mildly stimulating, such as washing the dishes, calling a friend, or getting clothes ready for the next day. If you give in to the drowsiness, you may wake up later in the night and have trouble getting back to sleep.
Getting in sync with your body’s natural sleep-wake cycle, or circadian rhythm, is one of the most important strategies for sleeping better. If you keep a regular sleep-wake schedule you’ll feel much more refreshed and energized than if you sleep the same number of hours at different times, even if you only alter your sleep schedule by an hour or two.
- Try to go to sleep and get up at the same time every day. This helps set your body’s internal clock and optimize the quality of your sleep. Choose a bed time when you normally feel tired, so that you don’t toss and turn. If you’re getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock, you may need an earlier bedtime.
- Avoid sleeping in—even on weekends. The more your weekend/weekday sleep schedules differ, the worse the jetlag-like symptoms you’ll experience. If you need to make up for a late night, opt for a daytime nap rather than sleeping in. This allows you to pay off your sleep debt without disturbing your natural sleep-wake rhythm.
- Be smart about napping. While napping is a good way to make up for lost sleep, if you have trouble falling asleep or staying asleep at night, napping can make things worse. Limit them to 15 to 20 minutes in the early afternoon.
- Fight after-dinner drowsiness. If you get sleepy way before your bedtime, get off the couch and do something mildly stimulating, such as washing the dishes, calling a friend, or getting clothes ready for the next day. If you give in to the drowsiness, you may wake up later in the night and have trouble getting back to sleep.
How to sleep better tip 2: Control your exposure to light
Melatonin is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle. Your brain secretes more melatonin when it’s dark—making you sleepy—and less when it’s light—making you more alert. However, many aspects of modern life can alter your body’s production of melatonin and shift your circadian rhythm.
Use these tips to keep your sleep-wake cycle on track.
Melatonin is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle. Your brain secretes more melatonin when it’s dark—making you sleepy—and less when it’s light—making you more alert. However, many aspects of modern life can alter your body’s production of melatonin and shift your circadian rhythm.
Use these tips to keep your sleep-wake cycle on track.
During the day:
- Expose yourself to bright sunlight in the morning. The closer to the time you get up, the better. Have your coffee outside, for example, or eat breakfast by a sunny window. The light on your face will help you wake up.
- Spend more time outside during daylight. Take your work breaks outside in sunlight, exercise outside, or walk your dog during the day instead of at night.
- Let as much natural light into your home or workspace as possible. Keep curtains and blinds open during the day, and try to move your desk closer to the window.
- If necessary, use a light therapy box. This simulates sunshine and can be especially useful during short winter days.
- Expose yourself to bright sunlight in the morning. The closer to the time you get up, the better. Have your coffee outside, for example, or eat breakfast by a sunny window. The light on your face will help you wake up.
- Spend more time outside during daylight. Take your work breaks outside in sunlight, exercise outside, or walk your dog during the day instead of at night.
- Let as much natural light into your home or workspace as possible. Keep curtains and blinds open during the day, and try to move your desk closer to the window.
- If necessary, use a light therapy box. This simulates sunshine and can be especially useful during short winter days.
At night:
- Avoid bright screens within 1-2 hours of your bedtime. The blue light emitted by your phone, tablet, computer, or TV is especially disruptive. You can minimize the impact by using devices with smaller screens, turning the brightness down, or using light-altering software such as f.lux.
- Say no to late-night television. Not only does the light from a TV suppress melatonin, but many programs are stimulating rather than relaxing. Try listening to music or audio books instead.
- Be smart about e-readers. Devices that are backlit, such as the Kindle Fire or the iPad, are more disruptive than e-readers that don’t have their own light source—or good old-fashioned books.
- When it’s time to sleep, make sure the room is dark. Use heavy curtains or shades to block light from windows, or try a sleep mask. Also consider covering up electronics that emit light.
- Keep the lights down if you get up during the night. If you need some light to move around safely, try installing a dim nightlight in the hall or bathroom or using a small flashlight. This will make it easier for you to fall back to sleep.
- Avoid bright screens within 1-2 hours of your bedtime. The blue light emitted by your phone, tablet, computer, or TV is especially disruptive. You can minimize the impact by using devices with smaller screens, turning the brightness down, or using light-altering software such as f.lux.
- Say no to late-night television. Not only does the light from a TV suppress melatonin, but many programs are stimulating rather than relaxing. Try listening to music or audio books instead.
- Be smart about e-readers. Devices that are backlit, such as the Kindle Fire or the iPad, are more disruptive than e-readers that don’t have their own light source—or good old-fashioned books.
- When it’s time to sleep, make sure the room is dark. Use heavy curtains or shades to block light from windows, or try a sleep mask. Also consider covering up electronics that emit light.
- Keep the lights down if you get up during the night. If you need some light to move around safely, try installing a dim nightlight in the hall or bathroom or using a small flashlight. This will make it easier for you to fall back to sleep.
How to sleep better tip 3: Get regular exercise
Regular exercisers sleep better and feel less sleepy during the day. Regular exercise also improves the symptoms of insomnia and sleep apnea and increases the amount of time you spend in the deep, restorative stages of sleep.
- The more vigorously you exercise, the more powerful the sleep benefits. But even light exercise—such as walking for just 10 minutes a day—improves sleep quality.
- It can take several months of regular activity before you experience the full sleep-promoting effects. So be patient and focus on building an exercise habit that sticks.
Regular exercisers sleep better and feel less sleepy during the day. Regular exercise also improves the symptoms of insomnia and sleep apnea and increases the amount of time you spend in the deep, restorative stages of sleep.
- The more vigorously you exercise, the more powerful the sleep benefits. But even light exercise—such as walking for just 10 minutes a day—improves sleep quality.
- It can take several months of regular activity before you experience the full sleep-promoting effects. So be patient and focus on building an exercise habit that sticks.
For better sleep, time your exercise right
Exercise speeds up your metabolism, elevates body temperature, and stimulates hormones such as cortisol. This isn’t a problem if you’re exercising in the morning or afternoon, but too close to bed and it can interfere with sleep.
- Try to finish moderate to vigorous workouts at least three hours before bedtime.
- If you’re still experiencing sleep difficulties, move your workouts even earlier.
- Relaxing, low-impact exercises such as yoga or gentle stretching in the evening can help promote sleep.
Exercise speeds up your metabolism, elevates body temperature, and stimulates hormones such as cortisol. This isn’t a problem if you’re exercising in the morning or afternoon, but too close to bed and it can interfere with sleep.
- Try to finish moderate to vigorous workouts at least three hours before bedtime.
- If you’re still experiencing sleep difficulties, move your workouts even earlier.
- Relaxing, low-impact exercises such as yoga or gentle stretching in the evening can help promote sleep.
How to sleep better tip 4: Be smart about what you eat and drink
Your daytime eating habits play a role in how well you sleep, especially in the hours before bedtime.
- Limit caffeine. You might be surprised to know that caffeine can cause sleep problems up to ten to twelve hours after drinking it!
- Avoid big meals at night. Try to make dinnertime earlier in the evening, and avoid heavy, rich foods within two hours of bed. Spicy or acidic foods can cause stomach trouble and heartburn.
- Avoid alcohol before bed. While a nightcap may help you relax, it interferes with your sleep cycle once you’re out.
- Avoid drinking too many liquids in the evening. Drinking lots of fluids may result in frequent bathroom trips throughout the night.
Your daytime eating habits play a role in how well you sleep, especially in the hours before bedtime.
- Limit caffeine. You might be surprised to know that caffeine can cause sleep problems up to ten to twelve hours after drinking it!
- Avoid big meals at night. Try to make dinnertime earlier in the evening, and avoid heavy, rich foods within two hours of bed. Spicy or acidic foods can cause stomach trouble and heartburn.
- Avoid alcohol before bed. While a nightcap may help you relax, it interferes with your sleep cycle once you’re out.
- Avoid drinking too many liquids in the evening. Drinking lots of fluids may result in frequent bathroom trips throughout the night.
Nighttime snacks help you sleep
How to sleep better tip 5: Wind down and clear your head
Do you find yourself unable to sleep or waking up night after night? Residual stress, worry, and anger from your day can make it very difficult to sleep well.
- If anxiety or chronic worrying dominates your thoughts at night, there are steps you can take tolearn to break the mental habit and look at life from a more positive perspective. Even counting sheep is more productive than worrying at bedtime.
- If the stress of work, family, or school is keeping you awake, you may need help with stress management. By learning how to manage your time effectively, handle stress in a productive way, and maintain a calm, positive outlook, you’ll be able to sleep better at night.
- The more overstimulated your brain becomes during the day, the harder it can be slow down and unwind at night. During the day, many of us overstress our brains by constantly interrupting tasks to check our phones, emails, or social media. Try to set aside specific times for these things, and focus on one task at a time. When it comes to getting to sleep at night, your brain won’t be accustomed to seeking fresh stimulation and you’ll be better able to unwind.
Do you find yourself unable to sleep or waking up night after night? Residual stress, worry, and anger from your day can make it very difficult to sleep well.
- If anxiety or chronic worrying dominates your thoughts at night, there are steps you can take tolearn to break the mental habit and look at life from a more positive perspective. Even counting sheep is more productive than worrying at bedtime.
- If the stress of work, family, or school is keeping you awake, you may need help with stress management. By learning how to manage your time effectively, handle stress in a productive way, and maintain a calm, positive outlook, you’ll be able to sleep better at night.
- The more overstimulated your brain becomes during the day, the harder it can be slow down and unwind at night. During the day, many of us overstress our brains by constantly interrupting tasks to check our phones, emails, or social media. Try to set aside specific times for these things, and focus on one task at a time. When it comes to getting to sleep at night, your brain won’t be accustomed to seeking fresh stimulation and you’ll be better able to unwind.
Relaxation techniques for better sleep
Practicing relaxation techniques before bed is a great way to wind down, calm the mind, and prepare for sleep. Try:
- Deep breathing. Close your eyes and take deep, slow breaths, making each breath even deeper than the last.
- Progressive muscle relaxation. Starting with your toes, tense all the muscles as tightly as you can, then completely relax. Work your way up to the top of your head.
- Visualizing a peaceful, restful place. Close your eyes and imagine a place that’s calming and peaceful. Concentrate on how relaxed this place makes you feel.
Practicing relaxation techniques before bed is a great way to wind down, calm the mind, and prepare for sleep. Try:
- Deep breathing. Close your eyes and take deep, slow breaths, making each breath even deeper than the last.
- Progressive muscle relaxation. Starting with your toes, tense all the muscles as tightly as you can, then completely relax. Work your way up to the top of your head.
- Visualizing a peaceful, restful place. Close your eyes and imagine a place that’s calming and peaceful. Concentrate on how relaxed this place makes you feel.
Bedtime rituals to help you relax
How to sleep better tip 6: Improve your sleep environment
A peaceful bedtime routine sends a powerful signal to your brain that it’s time to wind down and let go of the day’s stresses. Sometimes even small changes to your environment can make a big difference to your quality of sleep.
A peaceful bedtime routine sends a powerful signal to your brain that it’s time to wind down and let go of the day’s stresses. Sometimes even small changes to your environment can make a big difference to your quality of sleep.
Keep your room dark, cool, and quiet
- Keep noise down. If you can't avoid or eliminate noise from neighbors, traffic, or other people in your household, try masking it with a fan or sound machine. Earplugs may also help.
- Keep your room cool. Most people sleep best in a slightly cool room (around 65° F or 18° C) with adequate ventilation. A bedroom that is too hot or too cold can interfere with quality sleep.
- Make sure your bed is comfortable. Your bed covers should leave you enough room to stretch and turn comfortably without becoming tangled. If you often wake up with a sore back or an aching neck, you may need to experiment with different levels of mattress firmness, foam toppers, and pillows that provide more or less support.
- Reserve your bed for sleeping and sex. By not working, watching TV, or using your computer in bed, your brain will associate the bedroom with just sleep and sex and make it easier to wind down at night.
- Keep noise down. If you can't avoid or eliminate noise from neighbors, traffic, or other people in your household, try masking it with a fan or sound machine. Earplugs may also help.
- Keep your room cool. Most people sleep best in a slightly cool room (around 65° F or 18° C) with adequate ventilation. A bedroom that is too hot or too cold can interfere with quality sleep.
- Make sure your bed is comfortable. Your bed covers should leave you enough room to stretch and turn comfortably without becoming tangled. If you often wake up with a sore back or an aching neck, you may need to experiment with different levels of mattress firmness, foam toppers, and pillows that provide more or less support.
- Reserve your bed for sleeping and sex. By not working, watching TV, or using your computer in bed, your brain will associate the bedroom with just sleep and sex and make it easier to wind down at night.
How to sleep better tip 7: Ways to get back to sleep
It’s normal to wake briefly during the night but if you’re having trouble falling back asleep, these tips may help:
- Stay out of your head. Hard as it may be, try not to stress over your inability to fall asleep again, because that stress only encourages your body to stay awake. To stay out of your head, focus on the feelings in your body or practice breathing exercises. Take a breath in, then breathe out slowly while saying or thinking the word, “Ahhh.” Take another breath and repeat.
- Make relaxation your goal, not sleep. If you find it hard to fall back asleep, try a relaxation technique such as visualization, progressive muscle relaxation, or meditation, which can be done without even getting out of bed. Even though it’s not a replacement for sleep, relaxation can still help rejuvenate your body.
- Do a quiet, non-stimulating activity. If you’ve been awake for more than 15 minutes, get out of bed and do a quiet, non-stimulating activity, such as reading a book. Keep the lights dim and avoid screens so as not to cue your body that it’s time to wake up.
- Postpone worrying and brainstorming. If you wake during the night feeling anxious about something, make a brief note of it on paper and postpone worrying about it until the next day when it will be easier to resolve. Similarly, if a great idea is keeping you awake, make a note of it on paper and fall back to sleep knowing you’ll be much more productive after a good night’s rest
It’s normal to wake briefly during the night but if you’re having trouble falling back asleep, these tips may help:
- Stay out of your head. Hard as it may be, try not to stress over your inability to fall asleep again, because that stress only encourages your body to stay awake. To stay out of your head, focus on the feelings in your body or practice breathing exercises. Take a breath in, then breathe out slowly while saying or thinking the word, “Ahhh.” Take another breath and repeat.
- Make relaxation your goal, not sleep. If you find it hard to fall back asleep, try a relaxation technique such as visualization, progressive muscle relaxation, or meditation, which can be done without even getting out of bed. Even though it’s not a replacement for sleep, relaxation can still help rejuvenate your body.
- Do a quiet, non-stimulating activity. If you’ve been awake for more than 15 minutes, get out of bed and do a quiet, non-stimulating activity, such as reading a book. Keep the lights dim and avoid screens so as not to cue your body that it’s time to wake up.
- Postpone worrying and brainstorming. If you wake during the night feeling anxious about something, make a brief note of it on paper and postpone worrying about it until the next day when it will be easier to resolve. Similarly, if a great idea is keeping you awake, make a note of it on paper and fall back to sleep knowing you’ll be much more productive after a good night’s rest
Still having trouble sleeping?
If, despite your best efforts at self-help, you are still troubled by any of the following symptoms, you may have a sleep disorder that requires additional treatment:
- Persistent daytime sleepiness or fatigue
- Loud snoring accompanied by pauses in breathing
- Difficulty falling asleep or staying asleep
- Unrefreshing sleep
- Frequent morning headaches
- Crawling sensations in your legs or arms at night
- Inability to move while falling asleep or waking up
- Physically acting out dreams during sleep
- Falling asleep at inappropriate times
Athletes know that in order to play at their highest level they need to focus on nutrition, strength training, speed, skill, and staying healthy. An often overlooked part of an athlete’s ability to play at their peak level is sleep quality. About a month ago I was working with a female athlete and I could tell right away that something was not right. I asked her what time she went to sleep the night before and she replied “3 a.m., that is about the time I go to sleep every night.” Keep in mind, the workout we were doing was at 9 a.m. the next day. So, at best, she got 5 to 5 ½ hours of sleep the night before.
Let me start by asking a few questions:
- Are you able to wake up every morning without an alarm clock?
- Do you get outside every day for at least 30 minutes?
- Do you feel more alert in the evening in comparison to how you feel in the morning?
Athletes and weekend warriors are spending millions of dollars every year on supplements to improve their performance to gain the competitive edge that they are looking for. As a coach I support the use of some approved supplements; however, one of the best things you can do for your health and performance is free and most of us don’t take advantage of it.
As a coach, it is my job to constantly monitor how the athletes I work with are feeling. On a daily basis I will talk to them about their sleep patterns. I will often ask questions like:
- What time did you fall asleep last night?
- What was the quality of your sleep like?
- How did you feel when you woke up today?
Experts contend people who are not getting adequate sleep are in perpetual jet lag. Reaction times as well as body composition are directly linked to the quality and the amount of sleep that we get in a daily basis. As an athlete, reaction time and body composition are extremely important to your game day performance. If either of these two things are off, your performance is going to suffer.
A comment that I often hear from people is “I can’t fall asleep before midnight” or “I wake up every night at 3 a.m. and can’t fall back to sleep." If this is happening to you, then your athletic performance as well as how you function the next day is going to suffer.
Our body cares about one thing and that is survival. If we develop poor sleep habits our body will slow down and conserve energy. Fat stores in our body will increase making it harder to lose body fat. Our metabolic system will slow down in order to meet the lack of sleep demands. Our bodies will age faster and our sympathetic nervous system will start to increase which will have a hormonal effect on our body that we do not want.
The good news is that we can reverse all of the negative effects of poor sleep with some simple changes to our lifestyle. With the addition of technology our minds are always on alert and our circadian rhythm is out of balance. People are glued to their phones as well as their computers. By doing this we may be contributing to an unhealthy lifestyle.
Here are 15 simple solutions to improving your sleep patterns:
- The amount of light we get every day from the sun has a dramatic effect on your sleep. Make it a point to get outside for at least 30 minutes every day. First thing in the morning when the sun comes up get outside for a couple of minutes and let the sun hit your face. This will start your circadian rhythm.
- Reduce the amount of caffeine you consume after 2 p.m.
- Reduce the amount of alcohol you drink daily.
- Instead of staying up late to watch TV, tape the show or watch online. With things like Netflix there is no reason to stay up late to watch a show.
- Exercise during the day and if possible, exercise outside.
- As the day goes on, reduce the amount of time that you spend in from of a computer screen. The light from the screen tells the brain that you should be awake so reduce the amount of time in front of the screen.
- When you go to bed don’t bring your computer or cell phone into bed with you. This will stimulate a response in your brain and will throw off your timing.
- Take a warm shower or bath before bed. Also, if you add Epson salt to the water this will have a calming effect on your body due to the addition of magnesium.
- Make the room as dark as possible.
- Turn off as many electronics as possible near your bed. Light can penetrate our eyelids which reduces melatonin (Melatonin is produced in the pineal gland and controls the quality of your sleep).
- Change the light on your computer. As the day goes on there are programs that can dim the screen to match the time of the day.
- Make it a point to spend seven to eight hours in bed. If you have to wake up at 6 a.m., you need to be in bed by 10 p.m.
- Eat your last big meal approximately three hours before you plan to go to sleep. Growth hormone is released in the evening and if your digestion has to work overtime this may affect the quality of your sleep.
- Make your room as cool as possible. This time of year is fantastic sleeping weather. Keep the room around 65 degrees.
- As you get closer to bedtime start to dim the lights. Instead of leaving all of your lights on at 7 p.m. start to turn off certain lights and dim others.
If, despite your best efforts at self-help, you are still troubled by any of the following symptoms, you may have a sleep disorder that requires additional treatment:
- Persistent daytime sleepiness or fatigue
- Loud snoring accompanied by pauses in breathing
- Difficulty falling asleep or staying asleep
- Unrefreshing sleep
- Frequent morning headaches
- Crawling sensations in your legs or arms at night
- Inability to move while falling asleep or waking up
- Physically acting out dreams during sleep
- Falling asleep at inappropriate times
Athletes know that in order to play at their highest level they need to focus on nutrition, strength training, speed, skill, and staying healthy. An often overlooked part of an athlete’s ability to play at their peak level is sleep quality. About a month ago I was working with a female athlete and I could tell right away that something was not right. I asked her what time she went to sleep the night before and she replied “3 a.m., that is about the time I go to sleep every night.” Keep in mind, the workout we were doing was at 9 a.m. the next day. So, at best, she got 5 to 5 ½ hours of sleep the night before.
Let me start by asking a few questions:
- Are you able to wake up every morning without an alarm clock?
- Do you get outside every day for at least 30 minutes?
- Do you feel more alert in the evening in comparison to how you feel in the morning?
Athletes and weekend warriors are spending millions of dollars every year on supplements to improve their performance to gain the competitive edge that they are looking for. As a coach I support the use of some approved supplements; however, one of the best things you can do for your health and performance is free and most of us don’t take advantage of it.
As a coach, it is my job to constantly monitor how the athletes I work with are feeling. On a daily basis I will talk to them about their sleep patterns. I will often ask questions like:
- What time did you fall asleep last night?
- What was the quality of your sleep like?
- How did you feel when you woke up today?
Experts contend people who are not getting adequate sleep are in perpetual jet lag. Reaction times as well as body composition are directly linked to the quality and the amount of sleep that we get in a daily basis. As an athlete, reaction time and body composition are extremely important to your game day performance. If either of these two things are off, your performance is going to suffer.
A comment that I often hear from people is “I can’t fall asleep before midnight” or “I wake up every night at 3 a.m. and can’t fall back to sleep." If this is happening to you, then your athletic performance as well as how you function the next day is going to suffer.
Our body cares about one thing and that is survival. If we develop poor sleep habits our body will slow down and conserve energy. Fat stores in our body will increase making it harder to lose body fat. Our metabolic system will slow down in order to meet the lack of sleep demands. Our bodies will age faster and our sympathetic nervous system will start to increase which will have a hormonal effect on our body that we do not want.
The good news is that we can reverse all of the negative effects of poor sleep with some simple changes to our lifestyle. With the addition of technology our minds are always on alert and our circadian rhythm is out of balance. People are glued to their phones as well as their computers. By doing this we may be contributing to an unhealthy lifestyle.
Here are 15 simple solutions to improving your sleep patterns:
- The amount of light we get every day from the sun has a dramatic effect on your sleep. Make it a point to get outside for at least 30 minutes every day. First thing in the morning when the sun comes up get outside for a couple of minutes and let the sun hit your face. This will start your circadian rhythm.
- Reduce the amount of caffeine you consume after 2 p.m.
- Reduce the amount of alcohol you drink daily.
- Instead of staying up late to watch TV, tape the show or watch online. With things like Netflix there is no reason to stay up late to watch a show.
- Exercise during the day and if possible, exercise outside.
- As the day goes on, reduce the amount of time that you spend in from of a computer screen. The light from the screen tells the brain that you should be awake so reduce the amount of time in front of the screen.
- When you go to bed don’t bring your computer or cell phone into bed with you. This will stimulate a response in your brain and will throw off your timing.
- Take a warm shower or bath before bed. Also, if you add Epson salt to the water this will have a calming effect on your body due to the addition of magnesium.
- Make the room as dark as possible.
- Turn off as many electronics as possible near your bed. Light can penetrate our eyelids which reduces melatonin (Melatonin is produced in the pineal gland and controls the quality of your sleep).
- Change the light on your computer. As the day goes on there are programs that can dim the screen to match the time of the day.
- Make it a point to spend seven to eight hours in bed. If you have to wake up at 6 a.m., you need to be in bed by 10 p.m.
- Eat your last big meal approximately three hours before you plan to go to sleep. Growth hormone is released in the evening and if your digestion has to work overtime this may affect the quality of your sleep.
- Make your room as cool as possible. This time of year is fantastic sleeping weather. Keep the room around 65 degrees.
- As you get closer to bedtime start to dim the lights. Instead of leaving all of your lights on at 7 p.m. start to turn off certain lights and dim others.
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