How lifestyle changes can make a difference for your sleep
Last spring we posted a series of blogs on the importance of sleep. Now, the big question is: what do I do? From what we now know, it’s clear that some simple lifestyle changes not only improve our health overall, but directly improve both the quality and quantity of sleep. Curious about what changes might offer you some much needed balance? Let’s explore some options.
Sunlight
Did you know that people who increased their exposure to daytime bright light improved the quality and duration of their sleep by up to 83%? That means that if you get the right amount of sunlight during the day, you could greatly improve your chances for a good night’s sleep. You may be asking, though: What if I work all day and don’t have the access to good sunlight, or what if it’s winter and there’s no sun to be had? Here are some things you might try:
Plan a few sun breaks throughout your day – Even if it can’t be for long, try to plan out times in the day where you might step outside for a dose of sunlight. Even if all you can do is stand in the sun for five minutes, it’s worth it!
Rise with the shine – Try and find some time in the morning to get some sunlight before starting your day. Maybe try going on a quick walk, or sit outside to drink your morning coffee. Early exposure to full spectrum light helps to set the circadian rhythm
Use an indoor sunlight lamp – Not only could an indoor sunlight lamp be good for getting a dose of sunlight, but it can also help you if you struggle with winter depression!
Light exposure isn’t the only thing that can affect the production and release of melatonin in our system. What we eat, and the activities we decide to participate in during the day, also directly affects melatonin production. To better understand how diet can affect this process, let’s explore the process by which the body produces melatonin.
Diet
Melatonin, a hormone produced in the brain, is responsible for regulating our sleep. The melatonin production process requires the amino acid, tryptophan. This amino acid is found in foods such as soybeans, tofu, seeds and nuts, dairy, and meat products! Tryptophan and Vitamin B6 combine to produce serotonin, which is responsible for regulating our moods and providing ways for the brain and nerve cells to communicate. Serotonin then, combines with the enzyme NAT to produce melatonin. Any interruption to this process will affect our mood and our sleep. Therefore eating a variety of foods that provide tryptophan and Vitamin B6 into your diet could directly improve your sleep!
Get some ideas of what foods might be right to incorporate from the accompanying figures.
Exercise
Regular exercise and healthy brain function help to improve both sleep quality and quantity. Recent research suggests that regular exercise both reduces the amount of time it takes to fall asleep and can increase the average duration of sleep by 41 minutes! That means that exercise is nearly as effective as the benefits afforded by sleep aids.
Not sure how to start exercising? Check out our blog post all about exercise here.
Water
Have you found that you’re tired, dizzy or sluggish–especially in the morning? Try drinking more water! Dehydration can cause brain fatigue, lethargy, headaches, and muscle cramping, which can directly affect your quality of sleep.
Some researchers suggest that the body utilizes the circadian rhythms to help manage the body’s fluid levels. Vasopressin, a hormone that promotes water retention, is produced late in the sleep cycle. Therefore, when we don’t get adequate sleep, our body has less vasopressin available to retain the water we drink throughout the day, directly affecting our hydration levels! Even the difference between 6 and 8 hours of sleep directly affects the hormone concentration. However, drinking too much water late in the day can interrupt sleep due to frequent bathroom breaks. So, drinking regularly or setting a schedule for water intake is vital so that you are not drinking water late in the evening.
Avoid alcohol
While it is easy to come home after work and want to destress by having a glass of wine, research suggests that alcohol can interrupt your circadian rhythm by negatively affecting melatonin production, and can increase your symptoms of sleep apnea, snoring or other sleep-related conditions. In fact, research suggests that the reduction in melatonin production can be as high as 20%. Finding other options for stress reduction could help you sleep. Consider utilizing taking a warm bath before bedtime, which can help you fall asleep up to 10 minutes more quickly. Or, need to de-stress? Utilization of essential oils, such as lavender or clary sage, help to promote relaxation and reduce stress. Replace your glass of wine with a warm cup of tea, such as chamomile or passion flower, which could help to reduce your anxiety and improve your sleep without the harmful effects to your melatonin production or sleep quality.
Find a schedule
Good sleep hygiene involves setting a regular schedule for both waking and going to sleep. This helps to set the body’s natural circadian rhythms, which means you’ll fall asleep easier and stay asleep longer! As we talked about, stimulating the body early in the day with natural sunlight and getting at least 2 hours of direct sunlight per day can positively affect your sleep. Scheduling that sunshine time will mean you’re more likely to get it, and thus more likely to sleep well!
And most importantly, when you get into a new sleep routine, keep it! Once your body is able to get used to going to sleep and waking up at the same time every day, you’ll be more likely to be able to follow your body’s natural cues. Treat your sleep like a job–get there on time, schedule it out, and stick to it!
Wrapping up
To put it simply: Eat good food (not too much). Exercise. Sleep. Repeat!
If you have questions about how to approach getting better sleep, or what lifestyle changes you can make to do so, feel free to contact me here or on Corefit’s Facebook page!
Photo by Logan Nolin on Unsplash