Few things feel better than settling into your bed for a good night’s rest. Sadly, far too many people aren’t getting the type of rest they need. They struggle to fall asleep, awake often through the night and may even wake up feeling lethargic or drained. These people are experiencing toxic sleep. Sadly, this phenomenon is quite common. According to the CDC, 1 in 3 adults report not getting enough sleep every day. While being a little drowsy during the day seems like something that can be cured with a cup of coffee and a cold shower, missing sleep over a long period of time can lead to chronic health issues including type 2 diabetes, heart disease, obesity, and depression.
Toxic Sleep
You don’t have to have chronic sleep issues to begin feeling the effects of toxic sleep. Major Brager, a neuroscientist and Sleep Domain Lead of the U.S. Army’s Holistic Health and Fitness System, says that army research has consistently shown that it takes just three days of getting “less than 70% of daily sleep needs for an individual to be significantly physiologically and psychologically compromised by lack of sleep.” Sleeping poorly at night makes you less effective and even dangerous during the day. Lack of sleep contributes to loss of productivity, injuries and car accidents.
What to Do During the Day
Good sleep starts before you make the decision to go to bed each night. Your choices throughout the day contribute to the quality of sleep you’ll enjoy in the evening. Brager points to several habits that can negatively affect your sleep patterns, including the meals we eat, the movement of our bodies throughout the day and even our work habits. With the increase in remote work, many people find themselves working from bed. Brager says it’s not the best practice.
“Create a boundary that your bed is not a place to lounge around in throughout the day,” Brager suggested. “There is a psychology to sleep, and allowing yourself to watch Netflix or answer late-night emails in bed, can negatively impact sleep. Set up a relaxing space to unwind in the hours leading up to bedtime, and head to your bedroom right before you plan to fall asleep.”
What we put in our bodies throughout the day can impact our ability to sleep at night as well. Brager says staying hydrated and eating a nutrient dense foods rich in antioxidants and anti-inflammatories can optimize your health and influence the quality of your sleep.
Dr. Lydia Williams encourages limited caffeine and alcohol consumption throughout the day.
“Too much caffeine or alcohol can interfere with your ability to fall asleep and can reduce the overall quality of your rest,” Williams explained. “Opt for water and herbal teas as evening beverages.”
Brager also says physical activity can work wonders on your sleep quality.
“Exercise is a critical component of wellness and leads to the release of dopamine in the brain which will naturally elevate your mood, and will tire your body to prepare for bed.”
Set The Atmosphere
Before you even sleep in your space, Dr. Williams says it’s important to create a relaxing environment, that includes everything from decor to the amount of light that enters your bedroom.
“Choose soft, soothing colors for your bedroom walls and linens,” Dr. Williams said. “Shades of blue, green, and lavender are known for their calming effects and can improve your ability to relax before bedtime. Avoid bright, stimulating colors that may increase alertness and make it harder to fall asleep.”
What you sleep on is equally important as comfort is essential to the type of sleep that doesn’t have you tossing and turning or waking up in the middle of the night.
“Look for comfortable sheets, a supportive mattress, and pillows that are tailored to your sleep habits,” Dr. Williams says. “High thread-count cotton, bamboo, and silk are all excellent choices known for their breathability and comfort.”
Before Bed
There are tried and true methods for getting the best sleep, including the right temperature, amount of light and noise you’ll be exposed to as you try to turn your brain off and unwind. While many people like to bundle up in bed, the room itself should remain cool.
“Keep your bedroom cool, between 60 to 67 degrees Fahrenheit, for optimal sleep,” Williams said. “Chilly temperatures prompt the body to produce melatonin, the hormone responsible for regulating sleep. Avoid overheating or getting too cold, which can cause discomfort and disrupt sleep.”
It’s important to cut the lights as well to signal to your body that it’s time to rest. Lights can include street lights and even the blue light from our electronic devices. For outdoor lights, Williams suggests black-out curtains or a sleep mask. For electronics, she advises limiting screen time at least an hour before bedtime and using light-blocking glasses or apps that reduce blue light exposure.
Some of us don’t have the luxury of living in quiet spaces, and that includes when we sleep. If you can’t get the space around you quiet, Williams says consider using earplugs or a white noise machine to block out unwanted sounds. Consistent and soothing background noises can establish a routine and improve sleep quality.
Stay Consistent
You might not assume you have to be so regimented about something as natural as sleep. But the body and brain like patterns. Going to bed and waking up at the same times each day, even on weekends will make sleep better. Bedtime routines aren’t just for babies and small children. They work wonders for adults as well.
“Develop a relaxing pre-sleep routine to signal your body that it’s time to wind down,” Dr. Williams says. “This can include reading a book, taking a warm bath, or practicing meditation. Find what works for you and make it a habit.”