Sleep is pivotal to all we do in our lives. It helps us function on a basic level, but also to advance physically and cognitively.
Throughout this month, I have discussed the importance of getting enough sleep, why we need REM sleep, and how to get that deep sleep. In the coming weeks, I would like to start focusing on some other “how to” issues… the ones we seldom talk about in public spaces… the ones that you may hide behind the closed doors of your bedroom. If you ever wake up being told you did something funny, or to a puddle of drool, or are constantly getting harassed by your roommate because you’re always running behind, these are the articles for you!
Recently I downloaded an app that records my sleep. This app is over the top. It has all the bells and whistles and includes a function that records you during the night. Not only did I find that my night was broken up with periods of restless sleep, but I was also mortified to hear myself snoring and talking in my sleep (although I was happy to hear that it was only my voice on the recordings, phew)! While I did get some laughs out of my weird ramblings from the night, it was a tad shocking to hear myself on playback. This behavior is an indication of restless sleep.
Restless sleep can look like: tossing & turning, lack of deep sleep, not being able to fall back asleep quickly (or at all) if you wake up, loud snoring/gasping/choking, movement of body or flailing of limbs, talking or yelling in sleep, teeth grinding, and/or sleepwalking. I am a restless sleeper, snorer, and I have TMJ from years of bruxism (aka teeth grinding). My self-disclosure is getting real here! If you are like me, or you happen to have any of the behaviors above, read on.
How to avoid restless sleep
- Practice good sleep hygiene from the moment you wake up. Exercise, get a good amount of sunshine and/or fresh air, exercise, eat healthy, etc.
- Pay attention to your circadian rhythm. This is your body’s personal sleep/wake cycle. When you feel energetic, lean into it. When you feel tired, lean into that.
- Mind your sleep debt. This is the amount of sleep that you “owe” your body. You should aim to keep this below five hours over two weeks. If you try to sleep seven to eight hours a night, try not to sleep five hours a day for two weeks straight or you’ll go way over that five-hour sleep debt.
- Feel your feels and do something about them when they need to be addressed. Stress is one of the biggest contributors to restless sleep. If you need to get out of bed and do something about your stressors, do it! Some people meditate, some write lists. You do you, but ruminating will get you nowhere. If you need to, seek help for depression and anxiety. There is NO shame in that game.
- Create a welcoming environment for sleep. Your bedroom should be dark and cool, with as little distraction as possible. This has been mentioned in previous weeks, because, hey! It works.
- Wind down before bed. There are many suggestions in last week’s article. Here are some others: journal, try aromatherapy, do yin yoga or light stretching, read a book, etc.
- Avoid alcohol, or tobacco, especially four hours or more before bed.
- Don’t eat a large meal three or more hours before bed.
- Don’t exercise less than 90 minutes before bed.
- Avoid caffeine six or more hours before bed.
- If you feel as though you have a physical condition, or a psychological condition, that is affecting your sleep, please see your primary care physician. If you try these techniques and you are still experiencing difficulties sleeping, please see your physician.
Want to stop snoring? Try these tips
- Adjust your sleeping position; you are more likely to snore if you sleep on your back. Try to sleep on your side. You can use pillows to prop your body into certain positions if you need assistance.
- Try nasal strips or dilators. These can be purchased over the counter and relatively inexpensive.
- Try to use a dental device. You can try an over-the-counter mandibular advancement device (MAD), or a tongue retaining device (TRD), or tongue stabilizing device (TSD). They are not as low in price as nasal strips, as they are typically used for sleep apnea, but can be worth a try for a more peaceful night’s rest.
- Do a sleep study! You can be checked for sleep apnea or other sleep disorders if you think there may be a larger issue at hand.
- If you use tobacco, consider quitting! Smoking is associated with snoring, and a lot of other negative health outcomes.
Hopefully some of these suggestions will lead to peaceful nights. Sleep cycle apps are a great way to track the progress you are making with your sleep (as is the feeling you have when you wake up and as the day goes on). While I am still dreading waking up to see what that app will reveal to me, I have to admit I am a tad excited at the same time.
Next week, I will reveal more exciting tips to help you on your journey to a better night’s sleep (or a morning less embarrassing). Sweet dreams!
