This article is the sixth in a series of nine which focus on areas that I explore with my health and wellness coaching clients. Our health and well-being are so much more than just what we eat and how active we are, even though that is certainly part of it. What changes would you like to see in your life? Whether its nutrition, being physically active, reducing stress, being more in-tune with your mind body connection, or being more aware of your environment and its impact on health and wellness, there is always an opportunity to explore potential areas for change.
This month’s focus is on sleep and rest. Spring is right around the corner and so is setting those clocks forward an hour this month for Daylight Savings Time, which can impact our sleep. It’s an ideal time to look at sleep and rest as we “spring forward” with our clocks. Is sleep and rest an area where you may want to make improvements? Sleep is such an important part of our health and well-being and one that sometimes gets put on the back burner with busy lives. I will share some of what I have learned from the Vanderbilt Health Coach training program that summarizes this topic well. Below is information shared as part of the health coach training program that will help shed light on the importance of sleep and rest as well as tips and resources for making improvements in this area.
Sleep and Rest
How do you feel when you don’t get enough sleep? Or when you are logging plenty of sleep hours, but the sleep isn’t refreshing? Or maybe you just never feel rested, and the pace of the day leaves no time for relaxation. The quality & quantity of sleep and the amount of rest we engage in can directly impact our health and how we feel. Sleep disturbances are common and can be caused by many factors ranging from recent increases in stress to underlying physical or mental conditions.
While getting enough sleep is important, there are other things to consider when looking at this dimension of health and wellness. Taking a look at the amount of rest and relaxation each day is an equally important part of the equation. A good definition of rest is a “waking calm,” where the person is alert and aware but also deeply relaxed. In today’s environment, this does not happen without being intentional.
Here are some benefits of sleep and rest. Take a moment and consider whether making changes in this area might be beneficial and help you live a more full, well-rested, and energetic life.
- Sleep helps improve optimal functioning. It encourages better focus, clearer thinking, and results in quicker reflexes.[i]
- Sleep directly affects the immune system. Studies have shown that people who are sleep deprived have depressed immune systems, making them more susceptible to colds and other infections.[ii]
- Sleep helps memory. During sleep our brains consolidate memories from the day and inadequate sleep quantity or quality can have a negative impact on this process.[iii]
- Better sleep may impact weight. When we don’t sleep well, hormones that are responsible for feeling hungry and full are disrupted. This can result in increased hunger levels and a decrease in our ability to feel full. In one study of sleep deprived individuals, a 45% increase was seen in the desire for high carbohydrate, calorie-dense foods.[iv]
- Rest helps combat stress, regulates mood, and is linked to memory function and learning.
- Are you convinced yet that sleep does play an important role in one’s health? What’s next if you have decided that making improvements in sleep and rest is something you would like to do? Below are some tips from the Vanderbilt Health Coaching Program that you may choose to try to get started on a path to better sleep and rest.
Sleep Tips: Movement
- Keep up aerobic exercise. Adults under 65 should aim to get at least 2.5 hours of moderate exercise per week (e.g., 30 minutes 5 X week), or at least 75 minutes of vigorous exercise per week (e.g., 25 minutes 3 X week). Visit the Centers for Disease Control and Prevention website to learn more.
- Before bed you may want to include quieting movement that will send you off to sleep.
Sleep Tips: Food & Fluids
- Eat whole foods that are nourishing to the body. Avoid processed foods that have high amounts of sugar.
- Avoid large meals and beverages before bed. A light snack is fine, but eating heavily late in the evening can interfere with sleep. Drink less before bedtime so that you won’t have to get out of bed to urinate as often.
- Avoid or limit caffeine intake during the day. While caffeine affects each person differently, it is recommended to avoid drinking caffeine after lunchtime as it may negatively impact sleep.
- Avoid alcohol before bed. While alcohol may initially make you feel sleepy, it can cause unrestful sleep and frequent awakenings. If you do drink alcohol at night, pair it with food, limit the amount, and drink earlier in the evening.
Sleep Tips: Create Ritual
- Keep your bed and wake time consistent from day to day, including on weekends.
- Explore creating an evening ritual that works for you. An hour or so before bed, start to prepare for sleep by doing things that will quiet both the mind and body. (Dim the lights, take a bath, journal, meditate)
Sleep Tips: Environment
- A couple of hours before bedtime avoid computers, smart phones, iPads, & television- or use blue light reduction technology. Blue light emitted by these devices suppresses melatonin and can delay sleep onset in some people. (see Resource section for blue light reduction products)
- Use your bed and bedroom only for sleeping or sex. Don’t read, watch TV, work or eat in bed.
- Limit Noise. Close your bedroom door or create a subtle background noise, such as a running fan, to help drown out other noises. (see the Resource section below on white noise)
- Keep your bedroom temperature comfortable, usually cooler than during the day. Most sleep experts recommend somewhere around 65* F.
- Keep your bedroom dark. Close the curtains and remove or hide devices that emit light such as computers & cell phones. (If falls are a concern, invest in a motion sensitive night light).
- Hide the bedroom clock so you won’t be tempted to check the time. Set your alarm so that you know when to get up, but then hide all clocks in your bedroom, including your wristwatch and cell phone. The less you know what time it is at night, the better you’ll sleep.
Sleep Tips: Other
- If you have trouble sleeping, consistently avoid or limit naps because they can make it harder to fall asleep at night. If you can’t get by without one, try to limit a nap to no more than 30 minutes and don’t nap after 3 p.m.
- If you have trouble sleeping, consistently limit the bed to sleeping and sex. Do not read, watch TV, email, etc. in bed, as your brain will learn to pair the bed with whatever you do in it. If you are often awake in bed, the brain cannot use the bed as a trigger for sleep.
- Get out of bed when you’re not sleeping. If you can’t sleep, get out of bed after 20 minutes and do something relaxing, such as reading something boring until you feel sleepy. If you awaken at night and can’t go back to sleep, leave the bedroom and engage in a quiet, relaxing activity until you feel ready to sleep again.
Tips for Rest:
- Schedule rest. Look at your typical day and find times where a short rest period can be added in. Start small and build from there. See the resource section below for a short, guided meditation to promote rest.
General Sleep Resources:
National Sleep Foundation: A wonderful resource for information about sleep, sleep disorders, and promoting healthy sleep: http://sleepfoundation.org
Sleep and Rest CDs, Apps and Practices:
Guided hypnosis for insomnia: https://yapko.com/sleeping-soundly/
Pzzizz sleep app. Guided hypnosis to help you relax and sleep well: http://pzizz.com/about-us
Sleep specialist Rubin Naimen, PhD has many invaluable sleep related CD’s and Books. Recommended are “The Yoga of Sleep” and “Healing Night”: http://www.drnaiman.com/goods/books-cds/
Free app that dims your computer screen after sunset: https://justgetflux.com/
5-minute guided breathing meditation to promote rest: http://marc.ucla.edu/body.cfm?id=22
Sleep Products:
Blue Light Reduction Products: https://www.lowbluelights.com/index.asp
Here’s to better rest, better sleep, and a better you!
_______
Sources and Citations:
A Time to Bloom Health and Wellness Coaching, LLC https://atimetobloomcoaching.com/
Vanderbilt Health Coaching Program, Resources for Health, and Wellness Coaches. https://www.vumc.org/health-coaching/health-coaching-program
[i] NIH. The benefits of slumber. Retrieved from: http://newsinhealth.nih.gov/issue/apr2013/feature1
[ii] WebMD. 9 surprising reasons to get more sleep. Retrieved from: http://www.webmd.com/sleep-disorders/features/9-reasons-to-sleep-more?page=2
[iii] WebMD. 9 surprising reasons to get more sleep. Retrieved from: http://www.webmd.com/sleep-disorders/features/9-reasons-to-sleep-more?page=2
[iv] Speigel K et al. (2004). Brief communication: Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite. Annals of Internal Medicine. 141(11):846-50.
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