3 TIPS TO GIVE YOUR BRAIN THE SLEEP IT NEEDS
Because sleep is often the first casualty of an overextended schedule, many of us do not feel well rested and refreshed on a regular basis. So, how do we give our brain the sleep it needs to function at optimal levels?
- Figure out how much sleep you need to feel well rested.
Although the average person requires 7-9 hours of sleep, many individuals need more or less time. How do you know how much is optimal for you? If you feel refreshed, awaken without an alarm clock, feel alert throughout the day (without excessive use of caffeine), and do not fall asleep immediately after your head hits the pillow, chances are you are getting enough sleep. If you are not getting enough sleep, gradually increase the amount of time you sleep until you feel well rested, and prioritize getting that amount on a regular basis.
- Schedule in “down-time” prior to bedtime.
Engaging in a relaxing pre-bedtime ritual helps signal the body of the upcoming transition to sleep, and improves sleep quality. Calming activities might include dimming the lights, reading, and listening to soft music. Also consider turning off blue-light devices about an hour before bedtime (e.g. televisions, cell phones, tablets), given that blue light has been shown to interfere with melatonin, a sleep-inducing hormone.
- If you can’t fall asleep after 10 minutes, get up and do something relaxing.
When we lie in bed and think about things for long periods of time before falling asleep, our brain unwittingly links lying in bed with thinking. As a result, we may automatically go into “thinking” mode rather than “sleeping” mode when we lie down the next time. To teach your brain to pair lying in bed with sleeping, if you cannot fall asleep after 10 minutes, get up and do something calming such as reading or meditating. Then return to bed when you feel groggy. Repeat this as many times as necessary in a given night. This recommendation may seem paradoxical, but it really works! Over time, your brain will more readily go into sleeping mode rather than thinking mode when you lie down.
Prioritizing optimal sleep helps your brain function faster, remember better, and just may help to minimize the risk of Alzheimer’s. Optimal sleep also helps reduce the risk of accidents, and maximizes mood, quality of life, and immune functioning. With all of these benefits, it’s time to prioritize getting some Zz’s!