Contents
- Sleep Training Isn’t Just for Infants
- Common Culprits That Rob Our Sleep
- Routine Is Key – Develop a Bedtime Routine That Works for You
- Overcoming Barriers to Sleep
- Sleep Hacks That Help Promote Better Sleep
Sleep Training Isn’t Just for Infants
When most people think about sleep training, they think about too-tired adults managing infants, trying to get them to sleep through the night. Indeed, adults wouldn’t need help falling and staying asleep, right? Sadly, many adults suffer from inadequate sleep.
Lack of sleep contributes to poor physical and mental health and can lead to accidents and other dangers. Sleep is tied to our body’s natural rhythms. Our brains detox and refresh for a new day during our sleep cycle, and our body works to combat illness and diseases. Did you know sleep helps prevent:
- Memory loss
- High blood pressure
- Type 2 diabetes
- Obesity
That’s a lot of important work going on while we sleep and more reason to make sleep a priority.
Did you know? Did you know that driving while drowsy can be as dangerous as driving while under alcohol? A study done by AAA discovered that drivers who miss two or more hours of sleep per day are four times more likely to get into an accident than drivers who slept the recommended seven to eight hours. They also discovered that lack of sleep could cause similar driving impairments to drive under the influence.
It’s natural to experience some sleep disturbances from time to time. There are lots of reasons falling or staying asleep can be challenging. You’ve likely experienced sleeplessness due to:
- Situational anxiety or stress
- Excitement
- Illness or injuries
- Changes in routine or schedule
When sleep doesn’t come naturally, it creates fatigue that bumps up against your to-do list. It’s hard to have the energy to do what must be done when you haven’t refreshed your body. If you are experiencing difficulty sleeping regularly, it might be time to consider sleep training. Sleep training isn’t just for infants. Sleep training can improve your ability to fall asleep and stay asleep, which helps you refresh and reinvigorate yourself for a new day.
Sleep training combines activities that prepare your mind and body for a night’s rest. Being mindful of the transition to bedtime and setting yourself up for success can make a big difference in the quality and quantity of your sleep. If you aren’t experiencing enough sleep or find you are waking throughout the night, sleep training might be an answer that changes everything.
Common Culprits That Rob Our Sleep
Sleep is a vital function that helps our bodies regulate, stave off illness and disease, and refresh for a new day. Our bodies are designed to sleep and use a rhythm to sleep and wake naturally. Sometimes we work against that rhythm by making choices that rob our sleep. Other times we suffer from distractions through no fault of our own that also interrupt the natural sleep/wake cycle.
When it comes to bedtime, some thieves rob our sleep. Some are our choices, while others are environmental or beyond our control. Getting a better night’s sleep might be as easy as changing some patterns or behaviours or requiring sleep training to get back on track. Here are some common culprits that tend to rob our sleep.
The culprit- Food and drink. What you eat and drink impacts how well you sleep. Eating the wrong foods too close to bedtime can trigger digestive issues, heartburn, or give you too much energy before bed. Overeating can also affect your ability to fall or stay asleep. Being uncomfortable due to the foods you eat can make falling asleep harder than it needs to be. In the same way, too much caffeine or too much liquid, in general, can affect your sleep; from being too stimulated to fall asleep to waking too frequently to visit the bathroom, too much fluid before bedtime can ruin your sleep.
The culprit- Overstimulation. Overstimulation is caused by activities like watching television, scrolling through social media, or otherwise using electronics near bedtime. Studies show that the blue light emitted from devices and the eye movements caused by scrolling or watching videos can prevent sleep or make it harder to fall into a deep sleep. In the same way, engaging in energizing activities before bedtime can revive you rather than relax you, making it harder to fall and stay asleep.
The culprit- Distraction and discomfort. Distractions can come in many forms. Your senses can be overstimulated and make it difficult to fall asleep or stay asleep. Discomfort can affect you in many ways too. Bedrooms that are too hot or too cool can make it hard to fall and stay asleep. Being uncomfortable in bed can also affect sleep. Having a mattress that hurts your body, bedclothes that aren’t soft, and bedsheets that aren’t comfortable can contribute to the quality and quantity of your sleep. If your room is not dark enough or doesn’t block noise, it can affect your sleep too.
There are a lot of culprits out there ready to rob your sleep. Controlling what you can help make bedtime more manageable and more plentiful. Watching what you eat and how much you drink can help you feel more comfortable. Making sure you limit screen time and other overstimulating activities will also help. Ensuring your bedroom is comfy, cozy, and free from distractions will significantly impact your overall sleep experience.
Routine Is Key – Develop a Bedtime Routine That Works for You
Sleep training is a set of behaviours and activities that promote consistent and routine sleep. Developing a bedtime routine that works for you is the key to a great night’s sleep. Looking at your lifestyle and personal interests helps you hone in on the best practice.
Though your routine will be highly individualized, some common characteristics of sleep training are universal. Please take a look at this framework and begin to build your bedtime routine around it.
Create a bedtime routine that begins before bedtime- Bedtime occurs well before you go to sleep. Making sure you routinely set aside time for personal hygiene, changing into pyjamas, and taking care of any end-of-the-day details is the beginning of your bedtime routine. Failing to take care of these tasks before bedtime can encroach on the hours of sleep you can expect each night.
Decide when you want to wake up. Knowing when you want or need to wake up is an essential determination for going to bed. Knowing that most people require seven to eight hours of sleep, count back from when you want to wake up to determine when you need to go to bed.
Add downtime to your bedtime- Be sure to add at least half an hour to your bedtime to settle in and fall asleep. You can spend this time reading, meditating, or relaxing, but you should avoid activities like screen time which can stimulate your mind rather than calm it.
Set the alarm with a consistent wake time- Waking at the same time every day will help set your rhythm for sleeping and waking. The more consistent you are with your bedtime and wake time, your body will begin to adjust, and you’ll find yourself waking on your own just before your alarm.
This framework for sleep training can help you create a routine that makes you fall asleep easier and faster and enables you to stay asleep longer. You can add activities to the routine that suit your needs and make your practice the most effective it can be for your night’s rest. The key is to be consistent and have a routine that you love and stick to.
Sleep training is all about routine. Setting yourself up for success is as easy as planning to get ready for bed, stay in bed, and wake up refreshed and prepared for a brand-new day.
Overcoming Barriers to Sleep
Many things can interrupt a good night’s sleep. From falling asleep to staying asleep, there are common barriers that you can overcome if they tend to get in the way. Some obstacles are easier than others, but you can stop losing sleep and start loving bedtime again with conscious effort.
Some of the common barriers to sleep are:
- Overwhelm
- Anxiety and worries
- Being a light sleeper
While these aren’t the only reasons people don’t get enough high-quality sleep, they account for a large percentage of people who suffer sleepless nights. Here’s how to tackle these barriers and overcome them.
Tackle overwhelm and get back in control- Overwhelm is usually a mixture of things you can and can’t control.
Begin by tackling the things under your control.
Reduce your schedule to what you can handle at this moment in time. This might mean cutting back on responsibilities and extra activities.
Delegate when possible—hand over important tasks that aren’t essential for you to complete. Allow or require someone else to manage them until you aren’t overwhelmed.
Next, tackle the things you can’t control
Put your focus and energy on solving any problems that are causing you to be overwhelmed. Even if you can’t control the situation, you can manage your reaction to it.
Tackle anxiety and worries and fall asleep- Falling asleep when your mind is racing is hard to do. Sometimes bedtime is the only time you can’t distract yourself from what you’re anxious and worried about. That can make bedtime stressful.
If you suffer from acute anxiety, you might benefit from outside help. Your physician or counsellor can help you with treatments that can help alleviate stress and worries when they are too intense to manage in other ways.
Simple activities like drinking chamomile tea, taking an aromatherapy bath, or unwinding with a good book can help reduce worries and stress before bedtime.
Tackle sleep distractions and stay sound asleep- Being a light sleeper can make staying asleep hard, and finding the best ways to eliminate sound and other stimulation can help.
Use exercise to help you sleep better. Physical exertion is an excellent way to combat sleeping lightly. Regularly physical activity, including cardio and weights, can help tire your body out and make you more likely to sleep deeply at night.
Make sure your environment is set up for sleeping. Your bedroom can be a haven for great sleep or possibly a hell. Make sure your room is free from noise, light, and other distractions. Ensure your bedclothes and your bedding are soft and non-irritating. Making sure all of your senses are comfortable and rest during sleep will help light sleepers stay asleep.
Many distractions cause poor sleep. Overcoming the ones that affect you most can help you sleep better, longer, and more profound.
Sleep Hacks That Help Promote Better Sleep
Life hacks are fantastic short-cuts that help make things just a bit easier. When it comes to sleep, there are a lot of routines that will help you get great rest, but there are also some great sleep hacks that will promote better sleep and a restful day.
Sleep hacks can help get to sleep and stay asleep more manageable and more enjoyable. You might have the nicest room, the comfiest bed, and a set bedtime and still have trouble sleeping. These hacks can help make things even easier.
Sleep Hack #1. Ambient Noise- Using ambient noise can help reduce overstimulation and help light sleepers stay asleep. Ambient noise can be as simple as a clock ticking, a fan blowing, or another neutral sound.
Some apps can provide ambient sounds. Pzizz uses science to create sounds that help with insomnia, PTSD, etc. Sleepmaker Rain is an app that uses customizable rain sounds to make pleasant ambient noise, helping you fall asleep and stay asleep.
Using ambient sound to distract your mind, lull you to sleep and help you stay asleep is a simple sleep hack that will have you snoozing in no time.
Sleep Hack #2. Earplugs and eye masks– If you struggle with sensitivity to light and sound and can’t create a quiet and dark space, using earplugs and eye masks can make a big difference.
Bose brand is famous for its noise-cancelling products like headphones, earbuds, and sleepbuds. While these sleepbuds are not noise cancelling, they are explicitly designed to generate white noise. They are also streamlined to fit comfortably in your ear while lying down.
An excellent sleep mask should block light and feel weightless and comfortable on your face. A wide range of options can optimize your sleep and help you get the rest you need. You can find masks made of cotton or silk, with contours for your eyes or added benefits like aromatherapy.
Sleep Hack #3. Weighted Blankets- Weighted blankets help release serotonin in the body, which can increase melatonin and help people fall asleep.
SensaCalm creates toys and weighted products designed for people with autism, but the weighted blankets are great for sleep issues, too.
Sleep Hack #4. Sleep tracking apps- Sleep tracking apps can hone in on what’s happening while sleeping. Knowing when you are getting optimal sleep and what interrupts your sleep can be valuable information. Sleep tracking apps can monitor all stages of your sleep during the night, light sleep, deep sleep, and REM sleep. Then use the data to help you better understand where you lack quality.
The Sleep Genius app is endorsed by scientists at NASA and claims to have advanced technology to help track and monitor your sleep plus, and they offer advice on how to create an “ecosystem” for a better night’s sleep.
If you’re struggling with sleep training, you might need a hack. Finding a tool or resource to help you fall asleep and stay asleep is worth the investment. Most of these hacks are low to reasonable cost and can be well worth the investment.
Take Action Now
Sleep Hack #5. Journals – Many people find that just writing about their day or what is going through their mind at the time can help with their anxiety. You can use the journal to figure out your own anxiety triggers and discover what in your life might be making your stress worse. Even if it doesn’t resolve these issues, having an outlet to express what you are going through is never wrong.
