Sleep Strategies

9 free and easy ways to enhance your sleep!

My previous post probed into the details behind why sleep is so critical to our health and well-being – a list that is seemingly endless. However, even if you understand the significance of its benefits, it doesn’t necessarily mean you will be a ‘good sleeper’ per se. This may sound peculiar, but sleep is indeed a skill that some are more naturally talented at than others, although EVERYONE can improve with very limited energy and effort.

I will start off by saying the most important and impactful actions we can take for improving sleep are related to our behaviors – starting first thing in the morning. There are also various supplements that can be taken for sleep enhancement (some better than others), but these should be second on our priority list.

Today’s post will center around the behavioral strategies you can utilize for sleep enhancement while a future post will dive into the supplement side of things.

1. Sunlight

Getting direct sunlight throughout the day and ESPECIALLY in the early part of the day (ideally within the first 2 hours after waking) is critical for regulating your circadian rhythm and promoting normal sleep/wake cycles. When you get early morning sunlight, you ‘start the clock’ (for lack of better words) on this built-in rhythm and optimize the amount of sleep hormones released (namely melatonin) which impacts alertness during the day and sleepiness later in the evening.¹

• While early day sunlight is the most important, research also indicates being outside to experience the sun setting plays a role in this process as well and can ward off the detrimental impact artificial light can have on sleep which brings me to…

2. Dim Lights in the Evening

It can’t be overstated the impact light has on our sleep. A dark environment is critical for the natural production of melatonin – a hormone that plays a HUGE role in our sleep. Bright light in the evening significantly reduces the amount of melatonin produced and strongly disrupts our sleep.²

This process begins relatively early in the evening so do your best to start dimming household lights as the sun goes down. Yes, cell phone light is included in this conversation! If you’re someone (as I admittedly am) that tends to spend time on your phone later in the evening, use the ‘night mode’ option (instructions: https://thlsleep.com/blogs/sleep/blue-light-filter-iphone) or invest in a pair of blue-light blocking glasses, although neither of these choices is better than refraining from device use in the hour leading to bed.

• This discussion also includes sleeping in a dark (preferably pitch black) environment free of night lights, electronic lights, etc. Blackout curtains are a great investment for this!

3. Drink Caffeine EARLY in the Day

Caffeine is a substance that tends to ‘hang around’ for quite some time after we consume it. Even if you are someone who can drink an espresso 30 minutes before bed and go to sleep as soon as your head hits the pillow, the architecture (quality) of your sleep is still dramatically impacted.

• Aim to cut out caffeine 10+ hours before you typically hit the hay!

4. Avoid Late-night Snacking / Meals