Sleep Checklist

Consistent, quality sleep is essential to health and well-being. I used to struggle, night after night, to get consistent sleep. Going to bed was stressful for fear of tossing, turning, lying awake and getting frustrated. I tried and continue to practice all of the items below in order to give myself the best possible opportunity and environment for sleeping.

Encourage a Perspective Shift

Rather than thinking about preparing for sleep shortly before bed, I started to view what I do during the day in relation to how it will impact my sleep. I pay attention to my level of energy and how I am expending it throughout the day. I have learned to listen to my body tell me when something is too much. It is possible to fatigue myself past the point of my body’s ability to process and over tire myself mentally, physically or emotionally which causes an energetic imbalance that hinders my ability to fall asleep and stay asleep.

Strengthen Circadian Rhythms

Our circadian rhythms are physiological processes which govern our sleep/awake cycles over a 24 hour period of time. These internal processes are regulated by exposure to natural light. Getting 30 minutes of natural light exposure during the day helps to regulate our circadian rhythms. Observing the sunrise and sunset establishes stronger signals to the brain regarding awake and asleep cycles. I practice being outdoors as frequently as possible during sunrise and sunset. These are also times when the sun exposure is least harmful to the skin.

Engage in Daily Movement

An active lifestyle and consistent exercise promotes health in general and improves the quality of our sleep. Scientists are now reporting that poor sleep may contribute to low physical activity levels. So, poor sleep leads to lower levels of physical activity and lower levels of physical activity lead to poor sleep. The combination of poor sleep and lack of physical activity can have a significant negative impact on our overall health. I go through the day of aware of my energy levels, making sure to engage in movement activity throughout. When appropriate, I will level down or level up a work out based on what I feel I need. Sometimes, I will shift the time of a more strenuous physical challenge to earlier in the day. I practice remaining flexible in my approach, all to keep balance in my energy and movement which supports the quality of my sleep.

Limit Caffeine, Alcohol and Nicotine

Consuming caffeine after 2pm can inhibit our ability to fall asleep, stay asleep and lead to long term sleep deprivation. When I need extra energy after 2 pm, I try taking a 20 minute nap or practice energy promoting breathwork.  Alcohol is deceiving. It can create a sense of drowsiness but actually impacts the brain and can reduce sleep quality. Avoiding alcohol for that last couple of hours before bed can be helpful. Nicotine is a stimulant and can make sleep more difficult and less restorative. Smoking or being in a smoke-filled environment has been shown to contribute to a number of sleep problems, so it is best to avoid nicotine all together.

Meal Timing Matters. Eating too close to bedtime can affect our ability to fall asleep and lead to restless sleep. Giving ourselves a few hours to digest before sleeping helps to support quality sleep. On the occasions where I am eating a meal closer to bed time, I try to keep it light. It is also worth noting that what I eat can have as much of an impact on my sleep as when I eat. As I age, my body is less efficient at processing sugar. When I consume too much sugar or carbohydrates late in the day, my sleep quality is negatively impacted.

Reduce Nighttime Artificial Light Exposure 

Exposure to bright light, fluorescent light or light from a television or device screen stimulates the brain, sending the brain signals to be alert.  While our bodies need this exposure during the day, at night, the light can disrupt our normal circadian rhythms. Avoiding or reducing these types of light a couple hours before bed signals the brain that it is time to prepare for sleep. If I need to use light after sunset, I rely on dimmed lights, red bulbs or blue blocker glasses to help signal my brain it is time to sleep.

Create a Dark Sleep Environment 

Because light exposure while we sleep interrupts our circadian rhythms, it can cause us to awaken. Once awake, we may have a difficult time getting back to sleep. Maintaining a sleep environment that is dark can help us stay asleep. There are a variety of ways to block light depending on your existing environment. Black out shades, heavy curtains or a sleep masks can be effective. I like putting a pillow over the top of my head to cover my eyes while allowing my nose space to breathe.

Create a Quiet Sleep Environment 

Having a quiet environment is important for restorative sleep. I close doors and windows to reduce sound and sleep with a fan on to create white noise. I have learned to set all devices to OFF, Silent, or Do Not Disturb to ensure that my sleep will not be interrupted. Ideally, I leave the devices in a different room because they not only can be a source of sleep disruption, they emit harmful radiation. If I do have my cell phone in my room, I place it in airplane mode.

Create a Cool Sleep Environment 

Research supports the idea that sleeping in a cool room, approximately 65-68 degrees, is ideal. A room that is too warm and humid promotes wakefulness and decreases slow wave and REM sleep. This can negatively impact our sleep stages and thermoregulation. I seasonally raise or lower the room temperature a couple of degrees to ensure I am sleeping at the temperature best suited to my body.

Create a Comfortable Sleep Environment 

Investing in a quality mattress and bedding can be expensive, and very worth it. I prefer bedding that feels soft and is made out of natural fibers, like cotton or linen, that breathe. As a side and back sleeper, I selected a bed and pillows that are firm and comfortable enough to encourage relaxation while supporting my spine and joints. This has helped to eliminate the aches and pains that were waking me up.

Create a Pre-Sleep Wind Down 

Engaging in relaxing activities for 30-45 mins before going to bed helps to signal our brain that it is time to sleep. I like to practice calming breath work, gentle stretches or a soothing meditation. The most important aspect of the pre-sleep wind down is to to calm my nervous system and relax my mind for sleep.

Practice Nasal Breathing 

I spent years sleeping fitfully because I did not realize I was mouth breathing at night. Since I started taping my mouth shut, my sleep has improved dramatically. If you are unsure if you are a nasal or mouth breather while you sleep, consider experimenting with mouth taping.

I continue to seek out and experiment with different ways to improve my sleep. Sleep, like breathing, is a basic and vital need. All of our systems are impacted by the quality of our breath and the quality of our sleep. Breathe Well. Sleep Well. Live Well.

That is my Breath. That is my Power.
May you find the power of your breath.