The 4 R's to Sleep In Peace

Spoiler alert: the answer is YES.

But HOW? Well, if you're just trying to get through the day, check out Teresa's tips for some quick hacks.  If you really want to improve your sleep for the long run, you need to consider  Sleep Hygiene! Sleep Hygiene is a set of behavioral and environmental practices - small tips and tricks that can have a big impact, especially when you use them in combination with professional help. Sleep Hygiene is promoted by medical doctors, psychologists, coaches, fitness experts and yoga gurus everywhere.  Drew Copeland, a sleep expert for over 17 years, shared with me the 4 R's of Sleep Hygiene so you can "Sleep In Peace."

Regularize

You've heard this a million times- you need to try to get to bed around the same time each night, but more importantly, you need to wake up around the same time each morning.  Even after a poor night of sleep, if you stick to your schedule, you will feel more refreshed.  Regularizing has to do with the fact that sleep timing for all humans depends on two physiological processes1. Circadian rhythm​- This is based on the time of day and night, your natural body clock, and daylight.2. Homeostatic process​- This is the amount of healthy sleepiness that builds up from the moment you wake up each day. It's based on how long it's been since you last slept​, which is why napping can be detrimental to some people. Your body is literally wired to sleep – it’s time you start working WITH it to optimize that sleep. Start by planning to be in bed within the same hour, then half hour each night, and out of bed with the same guidelines.

Ritualize

Where you sleep and what you do in that space matters. Your brain loves taking cues from the environment and making associations. A repetitive, predictable routine will create healthy habits, making it easier for your brain to associate each "activity" in that routine with SLEEP.   We have a simple checklist of activities that our clients work off of, but your rituals don't have to be extensive. Keep in mind, TIMING matters.  If you read, drink tea, and take medication each night- do it in the same exact order each night. Just as you are training your brain to associate your night time ritual with sleep, your brain is also taking cues when you're not aware. So, try your best not to do ANYTHING in your bedroom that isn't enjoyable, relaxing or sleep-inducing. About your space- dark blinds, less clutter, comfortable bedding, pillows that don't hurt your neck, and all those super soft blankets your wife bought can actually set the environment for better sleep.  We have recommendations on a few products that can enhance your sleep space here.

Relax

Stress has a profound impact on your sleep- you know that. Poor sleep increases stress, exacerbates mood disorders, which in turn worsens sleep.Simple breathing exercisescan help,  as can a worry journal, meditation, aromatherapyandperiodic muscle relaxing. We also like relaxing sleep supplements like MindYourMind. Most of the words in that last sentence are linked. You're welcome :) Relaxing- we know this is the most obvious, and also the hardest to do. We can point you in the right direction with some personalized suggestions, or recommend a therapist available via telehealth if you need more support.

Resist

What you consume can cause sleep resistance. I’m not *just* talking about coffee- caffeine can be found in soda, tea, chocolate, pain killers, weight-control aids and prescription pills. There are also some prescription pills that impact your sleep architecture (the type of depth of sleep throughout the night). This is also seen with alcohol consumption- in the first half of the night, your REM sleep is suppressed; in the second half of the night, your body metabolizes the alcohol, which fragments your sleep and might also be interrupted by bathroom trips.

How can YOU resist? Resist urge to nap (if you're not a new parent or OSA patient). Resist that delicious double espresso after dinner. Resist that last shot at the end of the night. Try something like Chill the F Out instead :)

If you're interested in staying vaguely connected,SUBSCRIBE HERE. If you're ready to get started, create an account andBOOK A CONSULT HERE