Proven Strategies for Getting Better Sleep

Here are a few key proven strategies for getting better sleep:

1) A proper night routine 

A consistent routine is essential to establish sleep patterns, setting the pace for all aspects of daily life. Sleep hygiene, including winding down before bed, limiting phone or computer use late at night, and ensuring you sleep in darkness, is key to improving sleep quality. 

• Be consistent: Go to bed at the same time every night and wake up at the same time every morning, including weekends.

• Create a restful environment: Make sure your bedroom is quiet, dark, relaxing, and set to a comfortable temperature. The bedroom should be set to ~65F degrees.

• Limit electronics: Remove devices such as TVs, computers, and smartphones from the bedroom.

• Watch what you consume: Avoid large meals, caffeine, and alcohol before bedtime.

• Stay active: Regular exercise during the day can make it easier to fall asleep at night.

2) Minimizing stress 

Stress and distress is one of the biggest contributors to poor sleep quality. Relaxation, walking, and talking are excellent ways to alleviate stress, but relaxation techniques before bed are especially effective for sleep preparation. Unfortunately, many of us trick ourselves into thinking we can catch up on lost sleep later, but in reality, missed sleep is hard to fully recover. Having too many demands on our time often leads to sacrificing sleep, but making rest a priority is essential for overall well-being.

3) Nutrition

Nutrition plays a critical role in sleep quality. Following a low-carb diet might help alleviate sleep issues. Substances like alcohol, caffeine, and marijuana can disrupt sleep patterns, causing you to wake up frequently even if you fall asleep quickly. Interestingly, a gluten-free diet may result in lower energy levels during the day, which could make it harder to fall asleep at night.

Certain foods and diets can inhibit sleep. Food sensitivities or allergies may disrupt sleep, and amino acids like tyrosine (a precursor to epinephrine) can influence mood and sleep patterns. Some people on ketogenic diets report improved sleep, while others experience shorter but more energizing rest during the day. Understanding your body’s unique nutritional needs can make a significant difference in your sleep quality. Many common sleep myths persist, but science tells us otherwise:

• Turkey and milk are NOT sedatives.

• Midnight snacks DON'T comfort—they can disrupt your body’s natural sleep rhythms.

• Alcohol is not a sleep aid and can actually interfere with sleep quality.

• Chamomile tea, while popular, acts as a diuretic, and may cause you to wake up to urinate. In fact, we should rename SleepyTime Tea to  ‘PeePee Time Tea’

• The effects of caffeine on sleep are still not fully understood.

• Evidence against prescription sleep aids continues to grow, as they are associated with increased cancer risks.

4) Melatonin 

Melatonin plays a crucial role in signaling that it’s time to sleep. In today’s world, we are often exposed to artificial light, which suppresses melatonin production. Melatonin is complementary to Vitamin D, which is produced when exposed to light. Using melatonin supplements can help reset your biological clock, but even small amounts of light exposure can reduce its effectiveness. It's important to find the right dosage (between 0.3mg and 3mg) and consult a healthcare professional. In order to regain faith in sleep and reduce medications and supplements over time, think thru what issues, emotions, you are carrying to bed.

5) Oil Pulling

Oil pulling is a traditional practice that can improve sleep by promoting better oral health and detoxifying the body. Swishing a tablespoon of sesame or coconut oil in the mouth for 5 to 20 minutes before eating or drinking in the morning helps remove harmful bacteria and fungus, detoxifies the body, and may improve allergies, leading to better sleep. After swishing, spit the oil into the garbage, rinse your mouth, and proceed with your normal oral hygiene routine.