Sleep is one of the four pillars of health. The other three are diet, exercise, and stress management.
Why should you care about sleep? Here are some highlights:
Sleep restriction is associated with alterations in glucose metabolism. If you want to prevent diabetes, sleep is vital.
Sleep restriction is associated with greater calorie intake compared to expenditure. If you are trying to lose weight or eat healthier, a lack of sleep makes this significantly harder because your hormones work against you. It is not just about calories in and calories out.
There is a strong link between sleep and mental health. If you have a chronically disrupted circadian rhythm, you have an increased risk of depression.
Here are some goals to set for yourself for an evidence-based approach to better sleep:
Aim for 7-9 hours of sleep with a consistent bedtime.
Do not exercise within 3 hours of your bedtime. Exercising earlier in the day will help with better sleep!
Avoid caffeine within 5 hours of your bedtime. Soft drinks count!
Do not drink alcohol in the evening for sleep. It may help to fall asleep, but this decreases sleep quality!
Avoid eating within 2 hours of bedtime. The type of food you reach for after dinner will likely not be the healthiest choice anyway!
These steps are a lot at once. Do not think you have to work on all these goals at once. Your sleep will improve with each one you implement. Start with one or two and add more once you are up to the challenge.
Here are my additional hacks for better sleep:
Start a bedtime routine that involves unwinding one hour before bed. Limit the screen time and light exposure during this time. Here are some ideas: listening to music, practicing self-care, reading, praying, meditating, practicing gratitude, and journaling.
Aim for 30 minutes of sunlight exposure daily. This practice is best first in the morning to optimize your circadian rhythm.
In the related episode of First Line, learn about how hormones affect the sleep cycle and how these hormones also affect sex hormones, thyroid hormones, and your mental health. I also share additional tangible hacks you can start tonight for a better night's sleep!
If you have insomnia or severe fatigue that is not improving with good sleep hygiene or is severely affecting your daily functioning, please see your primary care physician. You may have a medical cause like sleep apnea or may benefit from prescription medication.