A few basic routines that support good sleep:
- Set a regular bedtime and stick to it.
- Quit screens at least an hour before bed.
- Maintain a cozy, peaceful bedroom with light-blocking blinds or curtains.
- Some people find a warm bath or shower can also help them wind down.
Experts also offer these strategies for getting better rest.
1) Invest in amber light bulbs.
Screens emit blue light, which signals the brain that it’s time to be awake; incandescent and LED light bulbs give off blue light too.
Consider installing a few amber light bulbs around your home for a less-stimulating light source, especially in the bedroom. Try turning these lights on only after the sun sets; reducing light stimulation to your brain can help you shift toward sleep more easily.
2) Consider a sleep tracker.
Not sleeping can quickly become a self-perpetuating cycle. The less sleep you get, the more you worry about it — and the more you worry about it, the less sleep you get.
A sleep tracker may help. “I suggest people use a sleep watch,” says integrative psychiatrist Henry Emmons, MD. The data may reveal that when you thought you were lying awake worrying about not sleeping, you were actually in light sleep. “People who are concerned about not sleeping enough will often find that they’re actually getting more sleep than they think,” he adds.
Tracking devices do emit electromagnetic radiation, so consider using them on a temporary basis to establish a baseline and then only on occasion, when you want feedback.
3) Explore sleep-supportive supplements.
Several supplemental nutrients help support better-quality sleep, and they spare you the side effects associated with conventional sleep medications.
- Magnesium glycinate helps regulate nerve function and calm the body for sleep.
- L-theanine is an amino acid that helps settle the central nervous
system. It’s available as a supplement, and it’s also found in green tea — though the latter is not ideal before bed because it contains caffeine. - Melatonin is a sleep hormone the body naturally produces, but production decreases as we age. Lipman recommends melatonin supplements, especially for most people over 50.
(A host of supplements can help you drift off and sleep more soundly. Learn more at “Which Nutrients and Supplements Can Help Me Sleep?“)
4) Prioritize the early sleep phases.
The first half of the night is when most deep sleep happens, Emmons explains — and deep sleep is when the healing and restorative benefits accrue.
“Pay attention to what helps you sleep your best in the first half of the night,” he suggests. “One thing is not eating very much late in the evening so your body isn’t working hard to digest your food.”
If you tend to wake up at 3 or 4 in the morning and have trouble falling back to sleep, rest assured that you’ve already enjoyed your most beneficial rest. You may wish for more sleep, but the sleep you did get really counted.
Sleep Better
The healing power of sleep may elude us for any number of reasons — including insomnia. Learn why quality sleep is so essential and how to get more of it at “Why Quality Sleep Matters — and What to Do When You’re Not Getting It,” from which this article was excerpted.
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Excelente información Laine, I need to do all of the above thanks and I’ll be looking for more info from you🌹 I do have a CPAP machine