Your Most Restful Sleep Ever In Six Simple Steps

The amount of sleep required by the average person is five minutes more.  -Wilson Mizener

I was never a great sleeper.  I always had trouble falling to sleep, my nights were restless and if something disturbed me in the early morning there was no chance of drifting back to dreamland.  As a result, I often felt tired throughout the day.  That’s rarely the case anymore.  With six simple steps I have found the secret to getting my most restful sleep ever.

Sleep is one of the most important factors for good health, yet it is also one of the first things we neglect when life gets busy or stressful.  Some people even consider surviving on little sleep to be a sign of superiority.  We’ve all met that guy who brags about only needing four hours of sleep.  Then there are those who think you should just suck it up, have some coffee and get through the day because being tired is just a fact of life.

The scary truth is that inadequate sleep can result in serious health risks.  As Robb Wolf explains in his book The Paleo Solution, just one night of missed sleep can make you as insulin resistant as a type 2 diabetic.  Cumulative sleep deprivation can result in unhealthy weight gain, illness, premature aging, low sex drive, lack of focus, low testosterone levels for men, increased PMS for women and many more undesirable consequences.  And don’t fool yourself into thinking that sleep deprivation is rare.  Just a half hour of missed sleep every night can quickly become a health hazard.

So how do you know if you’re sleep deprived?

1. Do you need a coffee to get going in the morning?
2.  Do you regularly hit the snooze button?
3.  Do you feel tired throughout the day?
4.  Do you wake up feeling more exhausted than when you went to bed?
5.  Do you have problems falling to sleep or staying asleep?
6.  Do you get sick regularly?
7. Do you have extra weight around your midsection despite exercise and a healthy diet?

If you answered yes to any of the above questions, you’re probably not getting enough sleep and your health is suffering because of it.  The good news is that by making some simple changes, you can quickly recover from your sleep deficit.

Here are six simple steps to having your most restful sleep ever:

1.  Turn out the lights
A dark room is essential to good quality sleep, but that means more than simply turning off your bedside lamp.  Clock radios, televisions, computers and phones all have glowing lights that negatively affect your sleep.  Get rid of these light sources or cover them up.  You would be surprised at how disruptive a small amount of light can be to your sleep.

If you live in a city or if you plan to sleep past sunrise, you should also black out your window.  When my wife and I began living together she insisted that I install a black out blind on our bedroom window, and I’m glad she did.  Completely blocking out any light source in our bedroom was the single most beneficial step in helping me to sleep well.

2.  Turn down the volume
Even if a noise doesn’t completely wake you, it can prevent you from achieving a deep and restful sleep.  Get rid of ticking clocks, turn off alerts on your phone (even vibrate mode) and never sleep with the television on.  Some people will argue that a white noise machine helps them sleep in a noisy space, but it cannot compare to the benefits of sleeping in a silent environment.

3.  Shut the fridge
A late night snack is a sure way to disrupt your sleep.  If you eat before bed your body will be working hard to digest food and you will not experience good quality sleep.  Ideally you should try to eat no less than three hours before bed.  If you are hungry and must eat before hitting the sack, keep your late night munchies small and healthy.

Coffee or other caffeinated beverages should definitely be avoided in the evening hours.  If you’d like a warm drink before bed, non-caffeinated tea can help you relax and may benefit your sleep.

In general, a healthy diet can play a key role in getting quality sleep. Read this for tips on healthy home cooking.

4. Wind down
It’s important to wind down before hitting the sack, both physically and mentally.  Imagine doing an intense workout and then climbing directly in to bed.   Chances are you’d be so energized that it would be difficult to fall to sleep.  The same applies for our minds.  You can’t expect your mind to immediately shut off and go to sleep without having the opportunity to wind down.

Ideally you should stop watching television, working on your computer, or doing any mentally taxing tasks an hour before bed.  If you want to read, choose fiction and don’t read on a backlit display such as a computer.  E-ink readers or traditional paper books are best.

Even better, put aside the book and take the time to sit and talk with your partner, relax or simply enjoy some silence.  Interested in meditation?  It can be one of the best ways to wind down before bed while simultaneously relieving stress, calming your mind and relaxing your body.

5. Schedule it
Most of us have heard of circadian rhythms – the built in schedules on which our bodies are meant to operate.  Ideally our bodies would like us to sleep from sunset to sunrise, but that is rarely the case in our modern lives.  Instead we work and play well beyond nightfall and often force ourselves to wake with alarms regardless of how rested we feel.  While we can adjust our circadian rhythms to a certain extent, there is no doubt that we function best when we are on a regular schedule.  Regardless of what time you plan to go to bed and to wake, try to keep it consistent.   Your body will thank you.

6. Get active
Our bodies evolved to hunt, gather food and work for our survival.  The concept of sitting in front of a computer or a television all day long is something very new to us as a species.  As a result, many people are not active enough throughout the day to encourage deep sleep in the evening.

Become active and you’ll see a marked improvement in your quality of sleep.  And remember that being active doesn’t necessarily mean pumping iron at the gym.  All activity is beneficial, whether that means playing with your kids, going for a walk or even taking the stairs instead of the elevator.

So how much sleep do you need?
It varies.  Most people require 8 to 9.5 hours of sleep a night, but only your body knows for sure.  The best way to determine how much sleep you need is to experiment.  Go to bed earlier and earlier every night.  Once you find yourself walking up feeling rested without the need for an alarm, you’re probably getting enough sleep.

While the above steps are ideal for achieving adequate sleep, life doesn’t always cooperate.  Raising young children and doing shift work are just two challenges that wreck havoc with our sleep schedules and there are many more.  However, being faced with challenges like these doesn’t mean you should ignore all of the recommendations above.  Use as many as you possibly can.  For example, even if you can only hit the sack for a few hours at a time, doing so in a completely dark and sound free room will help you get the most beneficial sleep possible during that time.

If you would like a more detailed explanation of how poor sleeping habits can profoundly affect your hormone levels and health, I encourage you to read Robb Wolfe’s book The Paleo Solution or visit his website.

 

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6 Comments

  1. Step 7. Over your speakers, play one of those Isochronic tones in the delta frequency. I don’t know the science behind it, but its a wavy sound that helps you sleep by affecting your brainwaves. It works. 4 hours of sleep feels like 8. My girlfriend has a serious chronic stomach condition that gives her severe cramps. When I played it it was the FIRST time she had EVER slept through the night (without waking up just because of pain). I think the sound brings you to a restful state of consciousness that would otherwise have taken hours to achieve, so whatever hours of sleep you do get, is good sleep. It just sounds like a spaceship engine idling, but it somehow works. Find them on Youtube.

    • Ithink this great I can sleep great after I started playing sound music to keep me from thinking about other problems and I can settle down and forget my problems and pains Thank you for the advice.

  2. Thanks for the tips. I went and got a sleep mask and ear plugs that I plan on using tonight. Starting tonight I shall wake up refreshed.

  3. The paraogn of understanding these issues is right here!

  4. darcie dibasio |

    Don’t follow these “tips” if you have chronic insomnia – if you have had trouble sleeping for more than 3 months, for 3 or more nights per week. These “tips”, even if correct, would not work for chronic insomnia, and the tips are not based on sleep medicine either. This is junk science, folks. If you follow, nothing will happen, but you might feel worse because the “tips” didn’t help.

  5. Don’t follow these “tips” if you have chronic insomnia – if you have had trouble sleeping for more than 3 months, for 3 or more nights per week. These “tips”, even if correct, would not work for chronic insomnia, and the tips are not based on sleep medicine either. This is junk science, folks. If you follow, nothing will happen, but you might feel worse because the “tips” didn’t help.

    You might as well have said ‘if you have a chronic problem — you’re screwed.’ Helpful.

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