Sleep is not an optional, lifestyle luxury. Sleep is a non-negotiable biological necessity. It's a life support system
How to Sleep Better
These are my simple rules for getting a better night’s sleep…
- Minimize and avoid stimulants of ALL SOURCES
- Set Night-Time mode for ALL electronic devices (especially after sunset)
- Plan & prep for bedtime by winding down, i.e. BREATHING exercises
- Start eliminating blue lights AT LEAST 2-3hrs before targeted sleep time
Goals:
1. Aim to get enough of BOTH quality and quantity of sleep on a regular basis
2. Recognize how sleep helps tune up our brains and improve our memory
3. Find resolutions for trouble falling asleep and/or staying asleep
–> Simple tips may involve Ready – Get – Set – Go – Start – Stop:
- Ready for bed before 11pm, gradually start sleeping even earlier
- Get more daytime physical activity
- Set Night-Time mode for ALL electronic devices after sunset
- Go to bed and wake up at the same time each day
- Start developing a bedtime routine to promote sleep, e.g. deep breathing
- Stop blue lights 2-3 hours before targeted sleep time
Resources
Recommended Websites:
- National Institute of Health’s NHLBI Reports on Sleep Deprivation & Deficiency
- American Academy of Sleep Medicine – Informational Guides
- The Institute for Functional Medicine – Suggestions for Better Sleep
- American College of Lifestyle Medicine – Complementary Sleep Handout
Documentaries
Books
- Why We Sleep by Dr. Matthew Walker
- The Sleep Solution: Why Your Sleep is Broken and How to Fix It by Dr. Chris Winter
Apps
- Healthy Minds Program (FREE)
- Meditation Studio by MUSE
- Headspace