It has been said that sleep is the greatest performance enhancing drug there is. It is a hot topic in the field of human performance, becoming a priority for many NBA, NFL and Olympic athletes. A focus on sleep is important for those performing at the highest level, it is also important for you to function at your very best and become the healthiest version of yourself. Sleep is the body’s time to recover and rebuild from the demands of the day whether that was a great workout, a long day at work or fighting off illness and disease. Improving sleep can impact every aspect of health, from boosting immunity (very important at the moment), reducing blood pressure, improving mood and behavior, decreasing risk of dementia, weight control, chronic pain and other health conditions. The best part about this wonder drug is it is free and we all enjoy it!
The average American sleeps 6.8 hours per night. The recommended sleep amount is 7-9 hours. Many people might say they can get by with less sleep but studies have shown that when we are chronically sleep deprived you develop a sense of a new normal that is well below your optimal functioning level. This increases your risk of chronic disease and weakens immunity. So how can you optimize your sleep and start to experience the amazing benefits?
- Get on a schedule- Go to bed and wake up at the same time each day, weekends included.
- Avoid screens 30-60 minutes before bed time. Your wakefulness is regulated by light. By pouring bright light into your eye right before bed it makes the transition much more difficult. Dim the lights around the house as bedtime approaches.
- Drop the temperature- The optimal sleeping temperature is 65-67 degrees Fahrenheit. Don’t drop this low at once. Knock it down a degree or so each night until your body adjusts.
- The darker, the better- Consider blackout shades to block out all light.
- Quiet- If you are subject to significant noise at night consider wearing earplugs or using white noise to block out other distracting sounds
- Clear your mind- Write down your upcoming to-dos and anything else that is on your mind. Tell your mind that you have already addressed those items so it is okay to relax.
- Decrease alcohol consumption- Alcohol may help you fall asleep but it disrupts the sleep cycles and leads to poorer quality sleep.
- Decrease caffeine- Caffeine has a half-life of 5-6 hours so a quarter life of 10-12 hours. This means a quarter of your caffeine intake is still in your system 10-12 hours later. So limit caffeine intake after noon otherwise it can still be circulating at bedtime.
- If you can’t sleep- try getting out of bed, doing something relaxing until sleepiness returns, then go back to bed. Don’t lie awake in bed thinking about how you can’t sleep.
Pick a few of these items and start to develop your own routine. As you develop these into habits you will start to feel a difference and you will have the energy to make those other lifestyle changes that lead to a healthier, happier life.