sleep — Blog — Toby's Plate

It’s March! Hopefully the winter blues are for the most part behind us and spring is near! This month, we are talking about sleep! I’ve been working a lot over the past year on trying to improve my sleep. We all know that sleep is important and getting enough of it is essential to our health (more on that later), but many of us really struggle with it! Today, I’m sharing my favorite health tips and resources with you for how to get quality sleep.

(https://www.independent.co.uk/life-style/how-much-sleep-should-i-get-according-to-age-a7633916.html)

Health Benefits of Getting Enough Sleep!

Did you know that humans are the only species that purposefully deprive themselves of sleep? Clearly we are not designed to do this! Without enough sleep, our brain function, immune health, muscle repair, and hormone functioning are greatly compromised! We can’t just rest when we’re dead and it’s been proven that we can’t just catch up on sleep either - that is a myth! We truly need quality sleep each and every night for sustained cognitive and physical health.

How much sleep do we really need?

You guessed it! 8 hours. 8 hours is not just a randomly thrown out number that doctors share with you. There is actually lots of evidence backing this up! Read all about those studies here - truly fascinating stuff!

Tips to Improve your Sleep:

The number one thing we can do to improve our sleep is to establish routine. When our sleep-wake cycles are off, we can have trouble falling asleep, staying asleep, waking up throughout the night, or feeling fatigued upon awakening. So what can you do? Stick to a sleep schedule with the same bedtime and wake-up-time to the best of your ability. With regularization around sleep, our bodies are able to have regulated circadian rhythms (sleep-wake cycles).
Create bedtime rituals, such as a nightly meditation, writing in a gratitude journal, reading in bed, having some calming tea…. Routine can reduce stress and anxiety and also signal to your body that it’s time to wind down.
Avoid bluelight close to bed (at least 30 minutes) and get outside in the sunlight early in the morning. Artificial light before bed and not enough light in the mornings can offset your circadian rhythm.
Get movement in during the day! Exercise has been shown to help you fall asleep faster and improve overall sleep quality.
Have your room sleep-ready! The ideal bedroom temperature for sleep is around 65 degrees. Do what you need to do to make your room a sleep sanctuary - ex. white noise machines, blackout curtains, bedding that you love!
Avoid large meals right before bed. Allow your body time to digest before you get horizontal!
Watch your caffeine and alcohol intake! Caffeine too late in the day can disrupt sleep, as can too many alcoholic drinks.
Consider supplements, but always consult with your doctor first! Here are some that might help with sleep improvement:
1. Melatonin - meant to be taken for a short period of time until your body is able to get into a circadian rhythm on its own - Try 0.5 mg up to 3 mg two hours before bed for 1-2 weeks.
2. Magnesium Glycinate - this mineral has been shown to help you fall asleep more quickly and help you sleep deeply. Try a supplement an hour before bed for best results.
3. Tart Cherry Juice - tart cherries are rich in melatonin, plus they are rich in antioxidants. Try 4 ounces before bed.