The Sleep Checklist: A Holistic Approach
One of the easiest ways to improve our overall wellness is by improving the quality of our sleep. From the length of time asleep to the entire day leading up to bedtime, we can make intentional changes that will positively impact our sleep and overall well-being. This sleep checklist will delve into the dos and don’ts that can significantly alter the quality of your sleep. The aim of the game is to experiment and find what works for you. Happy sleeping!
Sleep essentials: the Dos
Schedule your sleep:
This may sound silly but actually plan to have 7-8 hours of sleep. For example, I know I want to be in bed and drifting off to sleep by 9 PM each night (I’m an early riser). By planning your bedtime, you can reverse engineer your evening activities accordingly, ensuring you have enough time for tasks and relaxation before calling it a day. Consistency in your sleep schedule helps to regulate your circadian rhythm, making it easier to fall asleep and wake up refreshed.
Circadian Rhythm Optimisation:
Expose yourself to sunlight in the morning, preferably in the first 30-60 minutes of waking, in the afternoon and before sunset to help sync your internal clock. Morning sunlight is rich in UVB light and aids in vitamin D production, which plays a role in sleep regulation, among other health benefits.
Meditation:
Incorporating meditation into your nightly routine can do wonders in calming the mind in preparation for sleep. Whether it’s focusing on your breath using a guided meditation or listening to binaural beats, these practices can help induce a restful state.
Journal:
Clear your mind by journaling in the evening. Whether it’s recounting your day, listing gratitude, or simply jotting down thoughts, this practice allows your nervous system to transition into a parasympathetic state and enter rest and digest.
Read:
Engage in relaxing activities like reading before bed. Opt for physical books instead of electronic devices to avoid exposure to blue light, which can disrupt melatonin production, which is essential for sleep. Read more about the effects of blue light in the Dont’s section below.
Magnesium:
Magnesium is my holy grail nutrient! Ensure you’re getting enough magnesium in your diet. Magnesium is a vital mineral in nervous system regulation and can help muscles relax, improve sleep time, sleep onset latency and support natural early morning wakening.
Herbal tea:
Drink herbal teas such as chamomile, lavender or passionflower before bedtime. These gorgeous herbs have calming properties that can promote relaxation and prepare your body for sleep.
Manage stress with restorative time:
Take proactive steps to manage stress throughout the day, whether through exercise (avoiding intense workouts close to bedtime), deep breathing and taking moments throughout the day to be still or in nature. These practices help regulate the nervous system and enhance your ability to unwind at night.
Sleep Essentials: The Don’ts
Reduce evening screen time:
Minimise exposure to screens, including smartphones, laptops, iPads, and TVs, at least an hour before bedtime. The blue light emitted by electronic devices can disrupt your body’s natural sleep-wake cycle and make it harder to fall asleep.
Tech Tip: Activate Red Light or True Tone on your devices after sunset. This feature accessible in many devices allows you to manually regulate the amount of blue light emitted from your device. Double up by wearing blue-light-blocking lenses in the evening.
Avoid exercising close to bedtime:
While regular exercise is beneficial to sleep, avoid vigorous workouts within two hours of bedtime. Exercise raises your body temperature and stimulates adrenaline, making it harder to wind down and fall asleep.
Limit caffeine and alcohol intake:
Refrain from consuming caffeine-containing beverages such as coffee, green and black tea after midday. Caffeine is a stimulant that can interfere with your ability to fall asleep and stay asleep. On the flip side, alcohol should be avoided at least 3 hours before bedtime. Despite being a depressant, alcohol decreases sleep onset latency and disrupts sleep cycles leading to a poorer quality of sleep.
Avoid heavy meals before bed:
Avoid eating a large or heavy meal within two hours of bedtime. Digesting a heavy meal can disrupt your sleep and lead to indigestion and interrupted sleep cycles.
Avoid work/study activities in bed:
Try to avoid working, studying or engaging in stimulating activities in bed during the day, as this can make it harder for your brain to associate your bed with sleep.
Being mindful of these dos and don’ts and making small adjustments to your daily and evening routine can help you create a conducive environment for restful sleep and wake up feeling refreshed and revitalised each morning.
DISCLAIMER
This content is not intended as medical advice and should not be used to diagnose, treat or prevent any disease or health illness. Please consult a qualified healthcare professional before acting on any information presented here.
Further reading:
Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M. M., Hedayati, M., & Rashidkhani, B. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences : The Official Journal of Isfahan University of Medical Sciences, 17(12), 1161-1169. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3703169/
Abboud, M. (2022). Vitamin D Supplementation and Sleep: A Systematic Review and Meta-Analysis of Intervention Studies. Nutrients, 14(5). https://doi.org/10.3390/nu14051076
Silvani, M. I., Werder, R., & Perret, C. (2022). The influence of blue light on sleep, performance and wellbeing in young adults: A systematic review. Frontiers in Physiology, 13. https://doi.org/10.3389/fphys.2022.943108
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