Here are some tips and tricks to help you sleep better!

Sleep is an important aspect of our daily lives. It is just as important as eating a healthy diet and getting regular exercise! However, the average persons understanding of sleep is relatively low. Knowledge is power! Let’s learn a bit more about sleep, before making suggestions on how to improve your sleep.

A sleep cycle consists of 4 stages and generally takes 90 minutes to occur.

Stage 1 is when your body shifts from being awake to a light sleep. At this stage your brain waves, heart rate, breathing rate and eye movements all slow down. This stage only lasts a few minutes and you may experience some muscle twitches.

Stage 2 is light sleep. Essential body functions continue to slow and your body temperature drops.

Stage 3 is deep sleep. It is considered the most important stage to ensure you wake up feeling rested. Your heart rate and breathing are at their lowest, muscles are most relaxed and it can be very difficult to wake someone who is in stage 3. This stage is longer in the first half of the night, and shortens as you get closer to morning.

Stage 4 is also known as rapid eye movement (REM) sleep. As your eyes move rapidly from side-to-side, your body begins to awaken. Heart rate, breathing rate and brain wave activities all increase nearer your normal waking levels. Most dreaming activity occurs during REM sleep, however your skeletal muscle is temporarily paralyzed to stop you from acting out your dreams.

Here is a suggestion to try if you have a hard time falling asleep or if you require 2+ “snoozes” after your alarm goes off. 

1. Determine your daily wake time. Choose a time that is consistent on both weekdays and weekends.
2. Count back in 90-minute cycles to determine your bedtime. For example. If you need to wake up at 7:00am, your bedtimes could be: 8:30pm, 10pm, 11:30pm. If you choose 10pm as your bedtime, but you find yourself unable to fall asleep, instead of laying in bed awake getting frustrated that you cannot fall asleep, get up and do something: read a book, wash the dishes, do a puzzle. Try to go to bed again at 11:30pm.
3. The purpose of this it to set up your wake time at the end of a sleep cycle when you’re in REM sleep, the closest sleep stage to being awake. If your alarm goes off at the end of a sleep cycle, it will be easier to get out of bed. Keep in mind, it may take a week or so for your body to become accustom to this new schedule, so stay consistent for a couple of weeks.

If you are still having difficulties sleeping, try the following suggestions and see if your sleep improves…

Avoid blue light 2 hours before bed

Lower the temperature in your room

Train the brain to associate being in bed with sleep. Avoid activities like scrolling through your phone and watching television in bed.

Avoid caffeine in the afternoon – caffeine stimulates the nervous system and can stay in your system for up to 8 hours.

Try relaxation techniques before bed – deep, calm breathing, reading a book, a hot bath and meditation

Get regular exercise during daylight hours

Keep the same sleep and wake times throughout the week

Try avoiding naps throughout the day – this can disrupt your circadian rhythm therefore disrupting your sleep.

Happy Sleeping!