How to Improve Your Sleep (& Why It's Important!)
Apr 04, 2021
Sleep deprivation has been shown to affect many different health issues and is being discussed more and more these days. So much so, that there are multiple devices and technologies that can help you monitor your levels of sleep so that you can optimize your health and performance.
One example of such a device is the Oura ring. I purchased one a few years ago and find it very useful to track my sleep patterns and workout recoveries, but devices and technology are not the only way for you to improve your sleep.
Chronotypes and our circadian rhythm
Dr. Michael Breus, author of The Power of When and creator of the online quiz by the same name, uses “Chronotypes” to help you determine when you should go to bed and wake up.
Chronotypes are mostly based on the fact that we all have one main biological clock, as well as smaller “clocks”, running through our bodies and they are all genetically predetermined as to when they work the best.
These “clocks” are also known as circadian rhythms (CRs) and they affect more than just the quality of sleep that we get every night. This is why it is important to address and correct any sleep deprivation you are experiencing as quickly as possible to limit the negative impact that it has on you physically and mentally.
For instance, studies have shown that even just one or two nights of short or disrupted sleep can affect the levels of “hunger” hormones (like ghrelin and leptin) which can cause you to choose the wrong types of food or cause you to consume more than needed.
To fully understand the impact that lack of quality sleep can have on your health, you can look at shift workers. Since their sleep/work schedules disrupt their exposure to daylight, their CRs are not naturally triggered which can lead to many health concerns. These can include insomnia, depression, mood disorders, gastro-intestinal problems, a reduction in memory or learning capacity and in some cases, increased presence of metabolic syndrome and cancer.
What contributes to sleep deprivation?
It is important to note that it is not just shift workers who can suffer from sleep deprivation as work schedules are not the only components that can cause it. Other factors such as caffeine, alcohol, eating too much and/or too close to bedtime, stress and “keeping an ear” for babies and young children (otherwise known as disruptive sleep) can also impact the quality of your sleep. If you suffer from disruptive sleep, it is important to note that this will not automatically go away as my wife still experiences night-time waking even though our boys consistently sleep through the night now.
So what can you do to improve your sleep?
Take the quiz
First, take Dr. Breus’ online quiz here to determine your Chronotype. I found the information extremely helpful as it explained why I have never naturally woken at 6:00 am or felt tired at 10:00 pm. It also helped me identify that I am able to continue doing high-focus work at night, but I need to ensure I am in bed at a specific time so that I do not get a second wind and stay up too late missing my best sleep hours.
Be consistent
Once you determine your best go to bed/get up times, try to consistently adhere to them as these times will be the foundation for your nightly sleep routine.
Avoid blue light
Your sleep routine should also ensure that you avoid blue light as much as possible before going to bed (by either using blue light blocking glasses or by avoiding electronic devices altogether)
Create a routine
This should include a relaxation practice (meditation, sound machine or breathing exercises).
Improve your environment
Keeping your room cool and dark has been found to help people stay asleep longer.
And while you are working on your sleep routine, do not overlook the benefits of a well-timed nap (approximately 30 to 45 minutes and before 3 pm) to make up for a sleepless night.
What should you aim for?
Your ultimate goal is to experience approximately 90 minutes of both REM sleep and deep sleep each night. REM is the stage of sleep that is responsible for dreaming and by obtaining adequate amounts of it, you can improve your capacity for memory learning and problem-solving. Deep sleep is important as it promotes muscle growth and cellular repair through the release of growth hormone. Adequate amounts of deep sleep are also necessary for the brain to flush waste away. Sound important enough?
So what changes will you make to your sleep routine tonight?
If you would like to learn more about this topic or the others that I discuss every week, check out my signature health program that only runs three times a year - the Longevity Roadmap. This program is beginning on April 26th and won’t launch again until the fall of 2021 - so don’t miss out! Learn more here.