THE BETTER SLEEP BLUEPRINT

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2 THE BETTER SLEEP BLUEPRINT If you want more energy then good sleep is imperative. In this reference guide, you ll 6-Step Better Sleep Blueprint, which can make a profound difference in your quality of sleep. Sleep is arguably the MOST important process our body goes through on a daily basis. It serves a multitude of functions, including: Restoration this is your body s chance to repair and recharge. Increased waste clearage from the brain during sleep lymph draining from your brain is increased, which means more junk is removed (a good thing). Development REM sleep is especially important for the development of the brain and most other parts of your body. Memory processing sleep consolidates learning throughout the day and also allows us to have a better working memory while awake. linked to motor vehicle crashes, industrial disasters, and medical and other occupational errors, according to the Centers for Disease Control and Prevention (CDC). to suffer from chronic diseases such as hypertension, diabetes, depression, and obesity, as well as from cancer, increased mortality, and reduced quality of life and productivity. Now that you have a better sense of sleep s importance, let s look at: How Much Sleep You Really Need How much sleep you need will be unique to you and generally changes as you age. The National Institutes of Health suggests that school-age children need at least 10 hours of sleep daily, teens need 9-10 hours, and adults need 7-9 hours. But according to data from the National Health Interview Survey, nearly 30% of adults high school students reported getting at least 8 hours of sleep on an average school night. 1

3 Since how you feel during your waking hours hinges greatly on how well you sleep, the following tips will help you optimize your sleep so you can be productive, mentally sharp, emotionally balanced, and full of energy all day long. How to Sleep Better need. How much sleep is enough? While sleep requirements vary slightly from person to Consider the following tips your Better Sleep Blueprint. Implement as many of these as possible and you ll feel an unimaginable improvement in how you feel throughout the day. S T E P - 1 Keep a Regular Sleep Schedule 7 Days a Week Getting in sync with your body s natural sleep-wake cycle your circadian rhythm is one of the most important strategies for achieving good sleep. If you keep a regular sleep schedule, going to bed and getting up at the same time each day, you will feel much more refreshed and energized than if you sleep the same number of hours at different times. This holds true even if you alter your sleep schedule by only an hour or two. Consistency is vitally important. I do my best to follow this but sometimes life gets in the way. Find a schedule that works for you and do your best to stick to it. Bedtime: Choose a time when you normally feel tired, so that you don t toss and turn. Try not to break this routine on weekends when it may be tempting to stay up late. If you want to change your bedtime, help your body adjust by making the

4 Waking Up: Wake up at the same time every day. If you re getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock to wake up on time, you may need to set an earlier bedtime. As with your bedtime, try to maintain your regular wake-time even on weekends. S T E P 2 Naturally Regulate Your Sleep-Wake Cycle Melatonin is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle. Melatonin production is controlled by light exposure whereby your brain should secrete more in the evening, when it s dark, to make you sleepy, and less during the day when it s light and you want to stay awake and alert. Cortisol secretion is inversely related to melatonin s. Thus, cortisol should be highest in the morning and lowest at night. However, based on our go-go-go lifestyle, many people have elevated cortisol even as they re trying to go to sleep. It s no wonder sleep problems are so prevalent. Many aspects of modern life can disrupt your body s natural production of melatonin and with it your sleep-wake cycle. Melatonin disruptors include: wakefulness and make your brain sleepy. Bright lights at night (mostly blue light) especially from your TV, computer, or mobile device screen can suppress your body s production of melatonin and make it harder to sleep. Here are a few ways to re-establish normal cortisol and melatonin cycles. Feel Awake By Increasing Light Exposure During The Day The best thing you can do as soon as you wake up in the morning is go outside and expose yourself to a few minutes of natural sunlight. This is the BEST way to awaken your cortisol levels and let your body know that you are ready to start your day. Remove your sunglasses in the morning and let light onto your face. 3

5 Spend more time outside during daylight. Try to take your work breaks outside in sunlight, exercise outside, or walk your dog during the day instead of at night. Let as much light into your home/workspace as possible. Keep curtains and blinds open during the day, and try to move your desk closer to the window. Slow Down and Go Dark to Boost Melatonin Production At Night As you wind down, turn off your television, computer, and mobile device at least ONE hour before bedtime. Many people use the television to fall asleep or relax at the end of the day, and this is a mistake. Not only does the light suppress melatonin production, but television can actually stimulate the mind, rather than relax it (especially if watching the news or a scary movie). Try listening to music or audio books instead, or practicing relaxation exercises. If your favorite TV show is on late at night, record it for viewing earlier in the day. Don t read from a backlit device at night (such as an ipad). If you use a portable electronic device to read, use an ereader that is not backlit, i.e. one that requires an additional light source such as a bedside lamp. Use a pair of BluBlocker sunglasses. Yes, it sounds weird but wearing these specially designed glasses (which block out damaging blue light) at night is a special trick you can employ if your lights or TV are still on at night. Darkness S T E P 3 Make Your Bedroom Sleep Friendly Based on what you now know about melatonin, hopefully you realize that DARKNESS is the name of the game for good sleep. Your bedroom should be no different. The darker your bedroom, the better you ll sleep. Here are a few tips to help you darken your room: Cover electrical displays (such as alarm clocks, phone lights, etc ) 4 Use heavy curtains or shades to block light from windows

6 Try a sleep mask to cover your eyes. use the bathroom as long as it s safe to do so keep the light to a minimum so it will be easier to go back to sleep. Temperature Noise Ideally, your bedroom should be free of any noise. This is easier said than done especially if you have a baby or live on a busy street. If that s the case, try using ear plugs that can drown out the noise. Mattress, Covers, and Pillows Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy about 9 or 10 years for most good quality mattresses. Have comfortable pillows and make the room attractive and inviting for sleep but also free of allergens that might affect you and objects that might cause you to slip or fall if you have to get up during the night. Whether you want a hard or soft mattress/pillows is up to you so long as either one is conducive to better, deeper sleep. S T E P 4 Create a Relaxing Bedtime Routine If you make a consistent effort to relax and unwind before bed, you will sleep easier and more deeply. A peaceful bedtime routine sends a powerful signal to your brain that it s time to wind down and let go of the day s stresses. We often create a bedtime routine with our kids but fail to do so for ourselves. If reading our kids a bedtime story and recounting moments of gratitude can work for them, it can surely work for us too.

7 Here are a few relaxing bedtime rituals to try: Read a book or magazine by a soft light Take a warm bath Meditate Gratitude journaling Listen to soft music Do some easy stretches Listen to books on tape Make simple preparations for the next day S T E P 5 Eat Clean and Exercise Regularly Your daytime eating and exercise habits play a big role in how well you sleep. It s particularly important to watch what you put in your body in the hours leading up to your bedtime. Here are some basic dietary pointers: Stay away from big meals at night. Try to make dinnertime earlier in the evening, for your stomach to digest and may keep you up. Also be cautious when it comes to spicy or acidic foods in the evening, as they can cause stomach trouble and heartburn. Avoid alcohol before bed. Many people think that a nightcap before bed will help them sleep, but it s counterintuitive. While it may make you fall asleep faster, alcohol reduces your sleep quality, waking you up later in the night. To avoid this effect, stay away from alcohol in the hours before bed. Cut down on caffeine. Obviously, this drug is not even recommended on the ADED and one of the reasons is because it s a stimulant that disrupts your sleep. Caffeine has even been shown to cause sleep problems up to ten to twelve hours after drinking it! Consider eliminating caffeine after lunch or cutting back your overall intake.

8 Avoid drinking too many liquids in the evening. Drinking lots of water, juice, Caffeinated drinks, which act as diuretics, only make things worse. You ll also sleep more deeply if you exercise regularly. You don t have to be a star athlete or housework. Some people prefer to schedule exercise in the morning or early afternoon as exercising too late in the day can stimulate the body, raising its temperature. This was a dilemma days at 9 or 10pm, which kept me wired for hours. If you want to get in a more intense workout, then do so earlier in the day or before dinner. Save the lighter, more restorative activities like yoga or stretching for later evening if you need to. S T E P 6 Check Your Anxiety And Stress at the Door As I discuss in The All-Day Energy Diet, most anxiety and stress is self-induced by the meaning we give to a particular situation. Thus, we have the power to control stress for the most part. worry, or anxiety from your day could be part of the problem. If you can t stop yourself from worrying, especially about things outside your control, you need to learn how to manage your thoughts. For example, you can learn to evaluate your worries to see if they re truly realistic and replace irrational fears with more productive thoughts. Even counting sheep is more productive than worrying at bedtime. If the stress of managing work, family, or school is keeping you awake, you may need help with stress management. By learning how to manage your time effectively, handle stress in a productive way, and maintain a calm, positive outlook, you ll be able to sleep better at night.

9 Here are a few relaxation techniques that can help you out: Deep breathing. Close your eyes, and try taking deep, slow breaths, making each breath even deeper than the last. Progressive muscle relaxation. Starting with your toes, tense all the muscles as tightly as you can, then completely relax. Work your way up from your feet to the top of your head. Visualizing a peaceful, restful place. Close your eyes and imagine a place or activity that is calming and peaceful for you. Concentrate on how relaxed this place or activity makes you feel. Brain dump that s on your mind. Getting things down on paper reassures your mind that you won t forget. This is very powerful. Gratitude journaling. It s amazing what focusing on gratitude does to your calm you re grateful for and watch the stress melt away. Frequently Asked Questions I work late night shifts, how can I maintain a healthy sleep schedule? As you may have experienced, a disrupted sleep schedule caused by working nights or irregular shifts can lead to sleepiness in the work place, affect your mood, energy, and concentration, and increase your risk of accidents, injuries, and work-related mistakes. Shift workers tend to suffer from two problems: sleeping at home during the day and staying awake at work during the night. To avoid or limit these problems: Limit the number of night or irregular shifts you work in a row to prevent sleep deprivation from mounting up. If that s not possible, avoid rotating shifts frequently so you can maintain the same sleep schedule. Avoid a long commute that reduces sleep time. Also, the more time you spend traveling home in daylight, the more awake you ll become and the harder you ll 8

10 Take frequent breaks and use them to move around as much as possible take a walk, stretch, or even exercise if possible. Adjust your sleep-wake schedule and your body s natural production of melatonin. Expose yourself to bright light when you wake up at night, use bright lamps or daylight-simulation bulbs in your workplace, and then wear dark glasses on your journey home to block out sunlight and encourage sleepiness. Eliminate noise and light from your bedroom during the day. Use blackout curtains or a sleep mask, turn off the phone, and use ear plugs or a soothing sound machine to block out daytime noise. Make sleep a priority at the weekends or on your nonworking days so you can pay off your sleep debt. Is napping in the afternoon a good idea? Many of us have been led to believe that an afternoon nap is great for improving wakefulness and improving sleep at night. The research on this is quite mixed though. If you need to make up for a few lost hours, opt for a quick daytime nap that lasts less to sleep at night. Be smart about napping. While taking a nap can be a great way to recharge, especially for older adults, it can make insomnia worse. If insomnia is a problem for you, consider 9

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