How to Get Better Sleep

You would die if you didn’t get sleep.  It is necessary for the body to recover and there are several things the body does while you are sleeping that creates better health. 
The trick is, getting there.  Our brains are so desensitized, overstimulated, drugged and out of balance that it forgets how to turn off at night.  Here are some ideas to help: 

• Morning: 
  

• Go outside as soon as the sun comes up and look in the direction of the sun, not at it, for 10-20 minutes.  This triggers the cones and rods of the eyes and gets the cortisol flowing and will reset the circadian rhythm of your brain.  If you can’t get outside, use a full spectrum light and sit in front of it for at least 10 –20 minutes. 
  

• Wait to drink coffee until after you’ve been outside, or an hour after waking. 
  

• Afternoon: 
  

• Exposure to afternoon sun, after 4pm, is good for the circadian rhythms too. 
  

• 1-2 hours before bed: 
  

• No alcohol, food or devices.  Reading or TV shows is OK. NO NEWS BEFORE BED! 
  

• Lower the lights in the house. 
  

• Go for a stroll just around the block or down the driveway.  Not far, just enough to unwind.  After dinner is best. 
  

• At bedtime: 
  

• Make sure bedroom temperature is close or at 68 degrees. 
  

• Charge devices in another room so they aren’t tempting. 
  

• Room should be dark.  Blackout curtains might be a good idea.  I just use aluminum foil to cover my windows.  No bright alarm clocks or device lights. 
  

• Practice inhaling for 4 counts and exhaling for 8.  Longer exhales than inhales helps the body to begin to relax. 
  

• If you wake at night: 
  

• DO NOT GET ON YOUR PHONE!  The light will interrupt melatonin production, affect sleep and stimulate cortisol, the stress/waking hormone. 
  

• Practice breathing again. 
  

Other things that help: 

• Exercise:  Moving your body, lifting things and being active during the day.  I’m sure you’ve noticed you sleep better after a day working in the yard or helping someone move. 
  

• Plenty of water during the day.  Caffeine after 3pm can affect sleep and is a diuretic, so it will deplete the body of water and increase the need to pee. 
  

• If you struggle with menopause and the symptoms that affect sleep, it would be a good idea to talk to a menopause specialist.  You can find one on www.menopause.org. 
  

• Make sure you are sleeping on a good mattress.  If it is old or contributing to discomfort during the night, it’s time to get rid of it.  I just recently made this change and what a difference! 
  

There are times when a good night’s sleep is just not going to happen, but if it is a regular occurrence, get help.  Drugs are not the answer and can have consequences down the road.  Always check the side effects of any drug you are using.  You’d be surprised how many have chronic pain, muscle soreness and headache as possibilities. 
If you want more info, I suggest Andrew Huberman’s Podcast.  He is also on Youtube. 
Andrew Huberman - YouTube ​