Getting Some Good Zzz's

Are you one of the estimated 10-20% of American adults who suffers from poor sleep? I've been one of those. Likely from a combination of poor sleep habits and night-call during medical training, hormone imbalances, and life stresses.

Consistent sleep isn't only necessary for energy and mental focus, but deep sleep (stages 3 & 4) is necessary for tissue repair and regeneration, as well as proper growth and development. Restful sleep is enhanced by nighttime rituals, often referred to as "sleep hygiene," but studies are now also showing the importance of daytime states -- decreasing chronic stress during wakefulness -- as contributing significantly to sounder sleep.  

Here are some tips to get you started. For more chronic sleep disorders, proper guidance from a health care professional may be warranted to correct hormonal and/or neurotransmitter imbalances.

1. Ritualize the Rhythms of Activity and Rest

• Create an energizing ritual with morning light exposure and exercise.

• Learn to rest during the day with meditation and breathing practices.

• Maintain a regular sleep-wake schedule, even on weekends.

• Develop a soothing evening ritual as a bridge to sleep.

  
  

2. Use Dusk and Darkness as Sleep Medicine

• Simulate dusk by dimming your lights for a couple of hours before bed.

• Use blue light reduction technology to watch TV or use computers-- blue light is the wavelength that stimulates the pineal gland and may disrupt natural Circadian rhythms.  Download f.lux for free to your computer or laptop; this will eliminate blue light from your monitor.  But because background light may still affect your Circadian rhythm, consider orange glasses after dusk like the ones here: www.lowbluelights.com.

• Slow down with a warm bath, journaling, reading (non-screen format), massage, or intimacy.

• Consider 5-HTP (50-100 mg) or melatonin (starting at 1 mg, increasing to 6 mg) replacement therapy as needed. Consult your doctor if you're taking any psychiatric medications, as they may interact.

• Sleep in total darkness. Use black-out shades or eyeshades. Remove ambient light from electronics.

  
  

3. Quiet Your Body Noise

• Avoid “counterfeit energies” throughout the day, but especially in the evenings—caffeine, sugary foods, and adrenaline.

• Avoid strenuous exercise at least 2-3 hours before bed time.

• Carefully check for possible sleep side effects of all medications used.

• Check your alcohol intake. Drink less, earlier, and with food. Abstinence is best if you're having sleep challenges.

  
  

4. Create a Sleep Sanctuary

• Keep your bedroom cool (68 degrees or less), dark and quiet during sleep.

• Move digital clocks and other electronics away from your head and bed, ideally out of sight. Cell phones and laptops are best kept in separate room.

• Keep your bed sacred. Only to be used for sleep or intimacy.

  
  

5. Learn to Surrender to Sleep

• Instead of “going to sleep," practice “letting go of waking.”

• Approach falling sleep as a personal spiritual practice—an act of faith.

• Avoid the chemical knockout of sleeping pills and alcohol.

• Consider using natural sleep aids such as lavender and valerian, if needed.

  
  

6. Don’t Battle Nighttime Wakefulness

• Get into bed only when you feel sleepy.

• Don't watch the clock from bed—it pulls you back into the waking and thinking state.

• If you can’t sleep, get up, sit in a comfortable spot and do something relaxing, like reading a book (not on devices) or listening to relaxing music, until you’re sleepy again.

• Use nighttime wakefulness as an opportunity to meditate or pray or just reflect.  Avoid stimulating activities and "to do" lists.

  
  

7. Arise Mindfully with Intention in the Morning

• Obtain at least 20 minutes of daily exposure to morning sunlight shortly after rising.

• Awaken slowly and explore your grogginess in the morning.

• Let the memories of your dreams come and note them.

• Set conscious intentions to guide your waking day. Stress reduction during the wakeful hours can significantly improve sleep duration and quality.

Sleep tips adapted from recommendations by sleep specialist Rubin Naiman, PhD (courtesy of Arizona Center for Integrative Medicine, University of AZ)