Sleep has a rhythm: 10 tips for finding a good night's rest
The natural world is full of rhythms and cycles. In the summer, days are long and nights are short. Temperature is warm and plants are alive and soaking up the sun. These rhythms and cycles will change in the fall, winter and spring.
The body also has its own natural rhythms, like the circadian rhythm, which controls our sleep-wake cycle. Usually our body’s sleep-wake cycle syncs up well with the cycle of day and night. We tend to feel sleepy as the sun sets and wake up as the sun rises. Our body actually takes many cues from the natural world. But at northern latitudes like ours, where the relative length of day and night vary greatly over the year, our body’s sleep-wake cycle can be thrown off by that seasonal change, whether summer sun or winter darkness.
Each individual’s sleep-wake cycle may be slightly different and can shift over time. When we are young our bodies and brains are growing and need more sleep. There is growing evidence that during adolescence our bodies naturally tend to want to go to sleep later after the sun sets and wake from sleep later after the sun rises. Later in life our bodies tend to shift to earlier bedtime and slightly less sleep. But at all stages, getting high quality sleep is important for optimal health. It is natural that I frequently find myself talking with patients about their sleep and how to get more or better sleep. I’d like to share with you many of my recommendations.
Set a consistent bedtime
Sleep is both a biologic process and a habit. Consistency helps the body’s internal clock anticipate and prepare for sleep. The regular rhythm of your body’s biology can reinforce a healthy habit and the habit can reinforce your body’s rhythm.
Set a consistent wakeup time
It is tempting to sleep late, especially when sleep deprived. But sleeping very late in the morning risks throwing off your sleep cycle later at night. Instead, try to get the right amount consistently each night. If you need to catch up, limit how late you will sleep in the morning and get the rest by going to bed a bit early the following night.
Limit naps
Naps are controversial amongst people who study sleep. It seems that some people can take a short nap in the early afternoon without negatively impacting their sleep overnight. But if you are struggling with falling asleep or staying asleep at night, try reducing or eliminating time spent napping. Long naps, especially when taken late in the evening, can decrease the body’s drive to fall asleep and stay asleep overnight. Try setting a slightly earlier bedtime instead of taking regular naps. If you do find a consistent nap helpful: power nap. Take a nap early in the afternoon and set an alarm for 20 minutes to prevent oversleeping that will interfere with sleep later.
Make the bedroom about sleep
Many studies show that our subconscious bodies respond to our environment and become conditioned to that environment. People who take a test in the same place where they studied for the test do better. A rookie athlete competing for the first time on a professional level may be intimidated by a larger, louder arena, but the seasoned veteran is unphased. It also means that watching television or responding to email in the bedroom sets a subconscious expectation for your body that the bedroom is not necessarily for sleeping, and this can get in the way of healthy sleep. Keep those other activities out of the bedroom whenever possible.
Keep the bedroom dark
To get high quality sleep, turn out the lights. The body is designed to register and respond to stimulus. Even with your eyes closed, bright light can still be perceived and acts as a stimulus. At this time of year, it may be helpful to draw the curtains, blinds or shades. If it isn’t possible to keep all light out of the bedroom, a night shade to cover your eyes can be a good option.
Keep the bedroom quiet
Sound can also be a distraction and is sometimes more difficult to block than light. If outdoor noise is an issue, try closing windows. If you share a bedroom with someone who keeps different hours than you or snores, try using ear plugs.
Avoid screens before bed
The bright light of television, computer, tablet and smartphone screens has a stimulatory effect on the wakefulness centers of the brain. This effect can last for quite some time after putting the screens away. Avoiding screentime in the 1-2 hours before bed can lead to an easier time falling asleep and higher quality of sleep.
Avoid alcohol
It is counter-intuitive that alcohol would be bad for sleep. The paradox is that while alcohol has a sedating effect and can make people sleepy, it interferes with the biological processes that occur during sleep. This leads to fitful sleep that is less restful. If you enjoy a beer or glass of wine in the evening, try having that during Happy Hour and not later so that it will be metabolized and out of your system prior to bedtime.
Get sunlight during the day
Sleep is a bit like a rubber ball that bounces higher if thrown down harder. Sleep and wake are at two ends of the same cycle. Performance during the day depends on the quality of your sleep the night before, AND your sleep “performance” is impacted by the quality of your wakefulness during the day. Getting some natural sunlight during the day stimulates the wakefulness centers in your brain reinforcing circadian rhythm.
Get regular exercise
Exercising regularly has beneficial effects on health across the board. One benefit is better sleep. Using your muscles creates a need for the body (and not just the mind) to rest. This leads to stronger sleep signals that shorten the time to fall asleep and improve the ability to stay asleep until morning.
If the above tips aren’t enough, try melatonin. Most sleep aids create an artificial stimulus for sleep and can even lower the quality of sleep. Melatonin is different. It is a natural substance that the brain makes to regulate the sleep-wake cycle. As we get older, production of melatonin drops. Supplementing melatonin can help to reinforce your natural circadian rhythm. If you have tried the nine tips above and are still struggling, melatonin is the best next step. It is available over the counter and is best taken in small doses (1-3 mg) at least two hours before your anticipated bedtime.
Just paying attention to your sleep rhythms and how waking activities affect those rhythms can help improve your quality of sleep as you tune into what’s disrupting ideal sleep for you. That optimal sleep will support your whole health and getting the most out of our long, bright days.
Peter Barkett, MD, practices internal medicine at Kaiser Permanente Silverdale. He lives in Bremerton.
This article originally appeared on Kitsap Sun: Sleep has a rhythm: 10 tips for finding a good night's rest
