Battling fatigue? How to Make Your Sleep Count

Tired at work, the days seem too long? Recently I wrote about the fact that adults should really target getting enough sleep! https://www.linkedin.com/pulse/sleep-deprived-why-you-should-hit-snooze-button-dylan-friedmann

 As someone who has flown 27 times this year, spent 50+ nights in a hotel, been in 5 different time zones and is always out at client locations I struggle with how to maximize my sleep. Other than adding more hours to my day – how can I possibly get more sleep or feel more refreshed?  There are things you can do to improve the quality of sleep you get….

 1.Unplug

 Research shows you should “unplug” at least 30 minutes before your sleep time. To sleep better or fall asleep more quickly disconnect from all the tech and the lit up screens.  Tablets, TV, Cell phone and even your clocks can be disruptive to your sleep.  More and more people are plugged in before they try and sleep: social media, checking email, watching TV and e readers can all be culprits. “95% of people use some sort of electronic device at least a few nights a week during the hour before bed”. The blue light of these tech devices mimics daylight and can make you more awake or alert, so lights out!  Blue light alters the body’s circadian rhythm by boosting things like attention and reaction times.

 2. Cognitive Stimulation

This can be technology (again) – answering emails, searching the headlines and watching TV before bed wakes up your brain and by increasing your neural activity – it gets you thinking. “One of the most important reasons technology affects our sleep is cognitive stimulation” says Mark Rosekind, PhD and former director of the Fatigue Countermeasures Program at NASA Ames Research Centre.  Cognitive stimulation can also be researching, and unrelated to technology, like making difficult decisions, problem solving or engaging in challenging conversations.  Pre sleep time is a time to relax, decompress and let go of ongoing thoughts and stress.

 3. De Stress - Manage your environment.

Your body can become tense and release the hormone cortisol which is a stress hormone produced in the renal gland when and if you are stressed.This could be as simple as a video game, or serious work emails, deadlines or general life stresses. Again power down, or make notes of the things on your mind to you can let them go until the next day, take actions that help you organize, prioritize and delegate.  and that will increase the likelihood of a good sleep. Introducing white noise can block out traffic, neighbours and household sounds that would otherwise interrupt your sleep.

 4. Bedtime Rituals- get one

In previous posts about efficiency (https://www.linkedin.com/pulse/life-advisors-guide-increased-efficiency-part-ii-dylan-friedmann?trk=mp-reader-card) I spoke about the advantages of habits and doing some things on auto pilot.  Patterns can help manage stress or keep you organized.  In this case the act of having a bedtime habit notifies your body it is time to unwind and sleep.  Things to consider are acts that are relaxing: dimming the lights, which signal your brain to make melatonin (hormone that induces sleep), listen to soothing music, meditate or have hot shower

 5. Choose your food & drink with sleep in mind!

Going to sleep too full or having eaten late can prevent good sleep, wake you during the night for washroom trips or can cause discomfort. Items like nicotine and caffeine can prevent falling asleep or cause wakefulness once asleep. Caffeine is found naturally in leaves and seeds of various plants; kola nuts, cocoa, coffee, yerba mate and guarana. You may have already known that it is in chocolate and soda, but watch the decaffeinated coffee, some ice cream, weight loss pills, pain relievers, energy water, breath fresheners, some seeds (SumSeeds – a brand of sunflower seeds) and snacks with taurine, lysine and ginseng.  It is listed in some foods, but not all and can be in cookies, candies, puddings and pie crusts.

Spicy and Acidic foods can cause heartburn and or trigger symptoms in people with acid reflux or GERD (Gastroesophageal reflux disease). The issue worsens when you eat late or too much and then you lay down, it can be painful and prevent the ZZZs.

6. To Nap or Not to Nap, that is a question

Some research suggests taking short naps at the right time of day may stave off health effects of sleep deprivation However naps in the evening, close to your regular sleep time or that are too long in duration can undermine your ability to sleep at bedtime. Throughout the day there is a building of sleepiness, it is associated with an accumulation of a naturally occurring chemical adenosine.  This accumulation creates a sleep drive.  This increases during the day and your circadian rhythm works to keep you awake and alert.  Napping can diminish your sleep drive and clear away the adenosine, making it more difficult to sleep. If you nap, keep is short in length, suggestions vary from 10 – 30 minutes and not too close to bedtime!

 7. Get moving - Physical Activity during the day!

Choose when you work out wisely, you are better to work out and be done a few hours before you intend on going to bed. A National US study published in the journal: Mental Health and Physical Activity, looked at 2600 men and women and found that 150 minutes of moderate to vigorous activity per week resulted in a 65% increase in the quality of sleep. Other studies further the evidence that regular exercise improves sleep, but the results can take some time. Exercise lifts mood, reduces stress and it can strengthen circadian rhythm making your days more alert and promoting sleepiness at night.

 Finally if you are tired and need to “wake up” mid day, try fresh air, exercise or a drink of water.

 Embrace a few tips for more restful nights!

1. (http://www.webmd.com/a-to-z-guides/discomfort-15/better-sleep/slideshow-sleep-tips)
2. https://sleep.org/articles/how-technology-changing-the-way-we-sleep/
3. www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side
4. http://www.webmd.com/sleep-disorders/features/power-down-better-sleep
5. http://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379?pg=2
6. www.health.com/health/gallery/0,,20313656_14,00.html
7. www.dieticians.ca/Your-Health/Nutrician-A-Z/Caffeine/Food-Sources-of-Caffeine.aspx
8. http://www.webmd.com/sleep-disorders/features/food-sabotage-sleep?page=2
9. www.verywell.com/how-do-naps-affect-sleep-at-night-3014731
10. www.Sleepfoundation.org/sleep-news/study-physical-activity-impacts-overall-quality-sleep
11. www.psychologytoday.com/blog/sleep-newzzz/201309/better-sleep-found-exercising-regular-basis-0