SLEEPING THROUGH TOUGH TIMES

Sleep is predictable.

Difficult times like living in America with COVID 19 and related stresses will produce anxiety that will no doubt disrupt any predictability in our much-needed sleep. As most Americans are sheltering at home, I would like to offer my suggestions to regain or maintain normalcy where it matters most – In Bed!

Key Behaviors to Improve Your Sleep:

1. Make sleep a top priority. The truth is most Americans don’t get the recommended eight plus hours of sleep daily for a lot of reasons, mostly because of our choices. Latest research links consistent eight plus hours of sleep per night will help us live longer lives. This could be a family event now that we all have more time together. Let’s make the choice to sleep great.

2. Schedule sleep times. Look for the eight hours each night that fit your sleep pattern. Plan the start time and go to bed.

3. Limit or eliminate alcohol, drug use and coffee before bedtime. Alcohol, drugs and stimulants interfere with the body’s natural rhythm and will have a negative effect on your consistent sleep patterns. In addition, based on new advances sleep research, consuming these substances will break or disrupt the NREM or REM sleep cycles that fix and fuel the brain.

4. Limit eating 2 hours before bedtime. Consuming calories before bedtime adds stress on your digestive system and speeds up metabolism. This disrupts the predictable sleep cycle while your mind and body must work to adjust to this intake, which slows the speed in which we fall asleep and shortens the total time sleeping. In addition, studies show shedding unwanted pounds is much more difficult if we consume calories after 7pm.

5. Light exercise is GOOD! A hard work out before bedtime is BAD! Taking a short walk and or stretching should be the extent of your evening physical activity. After the evening meal its time to wind down and begin to relax the body and the mind in preparation for sleep.

6. Pray, Meditate and Relax before bedtime. We are what we think about! Thinking before bedtime is a great opportunity to put things into perspective. Empty the trash and slow down. Be alone with God and ask him to occupy your mind. What are your plans and goals for the next day? Set your mind in action by giving it some good guidance and mapping. Latest research suggests that the REM sleep cycles are more important that we ever knew before. We now know that our brains are more active during REM sleep than when we are awake! The brain is a living and learning computer and its critical that we give the brain the fuel, thoughts and clarity to effectively process. Are we mentally ready to win the day tomorrow? It’s all about sleep!

7. Keep it cool. We now know that the body must go through a few natural stages as we fall off to sleep and the first one is body temperature. For us to fall asleep or bodies naturally begin to reduce the core temperature. Our heart rate begins to slow and then we fall asleep. Make sure the room is 67 deg +/-. Be sure not to sleep with heavy clothing and or heavy, hot covers. Help your body do its job by managing body temperature. Side note: Take a mild shower and cool off before hitting the hay.

8. Electronics off. As part of that commitment and schedule just turn off the electronics (Cell phones, TV and Computers). Light and noise influence will interrupt the sleep cycle and subconsciously wake you in the middle of the night and disrupt the precious sleep stages.

9. Close the shades. Darkness sends a message to the brain that it's time to sleep. The brain releases melatonin that help push the body and mind into deep and deeper sleep stages. Lights or artificial light can have the opposite effect and create periods of awake time throughout the night.

10. NO pets in bed (Sorry). Pets move often throughout the night and having them in bed seems to be a comfy thing, however, subtle movements will subconsciously interrupt your sleep patterns.

Data and research supporting this information is found in public forms and literature such as Why we Sleep by Dr Walker as well as the Sleep to Live Institute among others. I have spent the last 35 years working in the field of Sleep and sleep related products. Your sleep is my priority.

Sleep is medicine! Be well

James Smith

Sleep Coach, Expert Sleep Retailer and Advocate for Living.

www.jamessmithsleepcoach.com