10 Must-do actions to improve your sleep fast.
People really underestimate the importance that sleep has on your mental health. In my own life, I have found that the best way to get a handle on your mental health especially if you already have a diagnosis is get really protective if not ritualistic about your sleep. According to the CDC, 30% of Americans do not get the 7 to 8 hours that are recommended. If you suffer from ADD, major depression, bipolar depression, or anxiety, you more than likely have insomnia making it nearly impossible to get to sleep.
Why is sleep so important? According to BrainMd, not getting enough sleep results in lowered blood flow to the brain. This can disrupt your thinking, memory, and concentration. “A lack of sleep can weaken your immune system and make you more susceptible to getting a cold, flu, or virus. Or COVID 19. If you have a mental health diagnosis, a lack of sleep leads to mind storms that rob people of their peace leading to life changing or life ending disasters. Have you ever went through a stretch were you put in a lot of hours at work or overtrained for a race? When you finally did get to rest, you probably got sick. Additionally, sleep deprivation is linked to weight problems, brain toxin buildup, (due to not having REM sleep meaning dreams)blood sugar problems and a host of other problems.
On top of that, according to Shawn Stevenson, author of Sleep Smarter and host of the Model Health Podcast, noted that just after 2 days of sleep deprivation, individuals were less healthy and deemed less interesting and less socially attractive by their peers.
Here are 10 strategies that Stevenson recommends to get better sleep:
Get more sunlight.
Avoid electronic screens before bed. You know the addict-like feeling you get when you scroll Instagram posts. You can’t stop at just one…your body is actually seeking the dopamine that is being released at that time. This is caused the color and strength of the blue light emitted from the screen. It is very disruptive to sleep.
Download the app, F.lux to your mobil device to limit blue light.
Have a caffeine curfew. I have noticed in myself, anything after 2pm and I’m up all night. Shawn recommends 12:00pm.
Be cool, sleep at a cooler temperature. I’m weird. I would rather be hot than cold. It is recommended that ideal sleep happens at 62 degrees. That would keep me up all night, but the idea is to get your room as cool as you can stand it. Check out this thing called a Chilli Pad to get the temperature just right.
Get to bed at the right time. The timing of your sleep is like timing an investment. The best time to sleep is between 10pm and 2am. This is when melatonin and growth hormone are optimal.
Black it out. Pitch black rooms provide the best sleep. Did you know that your skin has photoreceptors that pick up the slightest of light that disrupts your sleep cycle? Black it out with blackout blinds.
Train hard. You must workout and get it moving. The best time to get moving is in the morning within an hour waking Take a walk, run, or do a strength workout.
Be smart about supplementation. Not all supplements are good for you. Taking melatonin disrupts your hormonal balance and makes it difficult for your body to absorb your natural melatonin (your body can make it but can’t use it). Instead use chamomile tea, cava cava, valarium root, and 5HTP. Visit BrainMD for Dr. Amen’s own supplements.
Go easy on the bottle. Okay, most people who know me know that I am a drinker. I was taught to drink by waiters and bartenders. When I started studying the subject, I had to change my behavior. Most people think that alcohol helps them sleep. True, it will help you fall asleep, but when it wears off during the middle of the night, you tend to wake up. This prevents you experiencing your full sleep cycle, hence, no restful sleep.
Get grounded. Psychologically and physically. Get connected with the earth. Take a walk through grass, sand, go to the beach, or go on a hike. The human body experiences good inflammatory events all day. Let’s just say, it likes to get it “poppin.” Unfortunately, that leaves us too stimulated. Getting grounded helps moderate hormones like cortisol.
Don’t take my word for it, here is an episode of my two favorite podcasters: Lewis Howes and Shawn Stevenson discuss the 10 recommendations from Shawn’s book, Sleep Smarter and other sleep facts.
If you care about your sleep like I do, then please join my mailing list for a free mental health guide. Enjoy the video.