Sleep Well !
Sleep impacts nearly every aspect of your health and wellbeing.
Common Sleep Disruptors
Not sure why you can’t fall or stay asleep? Here are some likely causes.
Sometimes, there’s a major obstacle standing between you and a good night’s sleep — such as caring for small children, chronic pain or discomfort, or a job that requires you to work at night. Dealing with one of these? Reach out to your coach, who can guide you toward positive steps.
Otherwise, if you struggle to fall or stay asleep, it’s likely that one or more of the factors below are infringing on your shuteye. Read up on the factors that may be impacting you and what you can do about them, starting tonight.
Which sleep disruptors might be affecting you? Which could you potentially change?
Otherwise, if you struggle to fall or stay asleep, it’s likely that one or more of the factors below are infringing on your shuteye. Read up on the factors that may be impacting you and what you can do about them, starting tonight.
Which sleep disruptors might be affecting you? Which could you potentially change?
Using digital devices before bed
Watching TV or using your phone at night can feel like a harmless, entertaining habit, but it may be keeping you awake. Using devices distracts you from sleep, and light emitted by digital screens may suppress melatonin, the hormone that regulates your sleep cycle.
To sleep better, consider shutting down your phone, your laptop, your tablet, and your TV an hour before bedtime — polls show that people who use devices 60 minutes before bed have the hardest time falling asleep. Make sure everything is in do-not-disturb mode so you won’t be woken up by pings, chimes, and suddenly bright screens.
To sleep better, consider shutting down your phone, your laptop, your tablet, and your TV an hour before bedtime — polls show that people who use devices 60 minutes before bed have the hardest time falling asleep. Make sure everything is in do-not-disturb mode so you won’t be woken up by pings, chimes, and suddenly bright screens.
Drinking alcohol at night
Drinking before bed may help you doze off faster but can lead to low quality sleep later in the night and cause you to wake up more often. The neurochemical effects of alcohol prevent your brain from transitioning into the deeper, more restorative stages of sleep.
And because alcohol relaxes the muscles of your throat, drinking also makes you more prone to snoring and sleep apnea (more on that topic on the next page). Lastly, you’re more likely to wake up because you need to use the bathroom.
If you currently drink at night and wake up tired, aim to have your last drink at least 2-3 hours before bed.
And because alcohol relaxes the muscles of your throat, drinking also makes you more prone to snoring and sleep apnea (more on that topic on the next page). Lastly, you’re more likely to wake up because you need to use the bathroom.
If you currently drink at night and wake up tired, aim to have your last drink at least 2-3 hours before bed.
Eating foods that trigger acid reflux
If you struggle to fall asleep because of a burning sensation in your chest or wake up coughing or choking with a sour taste in your mouth, it could be due to acid reflux (aka gastroesophageal reflux). Acid reflux is a digestive issue that occurs when stomach acids flow backwards into the esophagus. It’s one of the leading causes of disturbed sleep among people ages 45 to 64.
The main causes of acid reflux include increased pressure on your abdomen due to excess weight, certain medications (talk to your primary care provider about whether something you’re taking could be contributing to acid reflux), and smoking or inhaling secondhand smoke.
If you experience acid reflux, you may be able to control it by:
The main causes of acid reflux include increased pressure on your abdomen due to excess weight, certain medications (talk to your primary care provider about whether something you’re taking could be contributing to acid reflux), and smoking or inhaling secondhand smoke.
If you experience acid reflux, you may be able to control it by:
- Avoiding greasy and/or spicy foods, as well as alcohol, coffee, peppermint, and tomatoes/tomato products
- Eating smaller meals
- Finish eating 2 to 3 hours before bedtime
- Staying upright 3 hours after a meal
- Wearing clothes that are loose around the waist
- Raising the head of your bed by 6 to 8 inches (by putting blocks under the bedposts)
- Losing weight
- Quitting smoking/avoiding secondhand smoke
- Taking over-the-counter medication to reduce stomach acid
Consuming caffeine late in the day
You know caffeine makes you more alert and less sleepy but you may not realize that the chemical stays in your system for up to 6-8 hours after you consume it. That means having a cup of coffee or a caffeinated soda later in the day could be keeping you awake at night.
Note that different people can be more or less sensitive to caffeine (and caffeine sensitivity can increase as you get older). So if you struggle to fall asleep and can’t pinpoint a reason, it’s worth reducing or cutting out caffeine in the afternoon to see if it helps.
Note that different people can be more or less sensitive to caffeine (and caffeine sensitivity can increase as you get older). So if you struggle to fall asleep and can’t pinpoint a reason, it’s worth reducing or cutting out caffeine in the afternoon to see if it helps.
Taking certain medications
Many medications can disrupt sleep. If you’re not resting well at night, ask your primary care provider if anything you’re taking (whether prescription or over-the-counter meds) could be keeping you up or interfering with your normal sleep cycles.
Even if you think a medication is making it harder for you to sleep, do not alter or skip doses without talking to your primary care provider.
Even if you think a medication is making it harder for you to sleep, do not alter or skip doses without talking to your primary care provider.
Smoking before bed
There are many health-related reasons to quit smoking. Add getting a better night’s rest to that list. Nicotine is a stimulant, so smoking within one or two hours of bedtime is likely to keep you up.
Nicotine has also been shown to disrupt normal sleep and contribute to sleep apnea (see the next page), leading to chronic sleep deprivation. Heavy smokers may also wake up too early due to nicotine withdrawal.
Nicotine has also been shown to disrupt normal sleep and contribute to sleep apnea (see the next page), leading to chronic sleep deprivation. Heavy smokers may also wake up too early due to nicotine withdrawal.
A bright, noisy, or overly warm bedroom
To facilitate sleep, your bedroom should be like a cave — dark, cool, and quiet. Next time you turn off the lights, consider how dark it really is. Many electronics have small, bright lights that you can’t turn off. Consider covering them with thick, black paper or electrical tape.
If you live in a noisy building or neighborhood, get a good set of earplugs or use a white noise machine, fan, air-purifier, or soft, instrumental music to drown out other sounds.
To allow your body temperature to drop at night (a natural sleep precursor), keep the thermostat at a comfortable temperature, and wear light, breathable pajamas.
If you live in a noisy building or neighborhood, get a good set of earplugs or use a white noise machine, fan, air-purifier, or soft, instrumental music to drown out other sounds.
To allow your body temperature to drop at night (a natural sleep precursor), keep the thermostat at a comfortable temperature, and wear light, breathable pajamas.
Stay Aware of Sleep Apnea
Be on alert for this common disorder, so you can address it quickly.
Have you heard of obstructive sleep apnea (OSA)? It’s a common sleep disorder that often goes unnoticed. About 26% of adults between the ages of 30 and 70 are estimated to have OSA, though that number is higher (about 45%) among overweight individuals.
Sleep apnea is an interruption in breathing during sleep that can last 10 to 120 seconds and may occur up to 30 times or more each hour. OSA is caused by a blockage of the airway, typically when soft tissue in the back of the throat collapses and closes. That blockage prevents you from breathing. As oxygen levels drop, your lungs automatically trigger a big intake of air. To someone else in the room, this can sound like choking or coughing.
When your body is repeatedly deprived of oxygen, it triggers a stress response that drives up your blood pressure and blood sugar, increasing your risk of type 2 diabetes, and making it harder to manage hypertension. Day to day, sleep apnea disrupts and prevents restorative sleep, leaving you tired and groggy.
What causes OSA? In adults, a common cause is being overweight or obese, as increased fat deposits in the neck can block the upper airway. Drinking alcohol and smoking are also contributing risk factors.
Below are symptoms that may indicate you have OSA:
Sleep apnea is an interruption in breathing during sleep that can last 10 to 120 seconds and may occur up to 30 times or more each hour. OSA is caused by a blockage of the airway, typically when soft tissue in the back of the throat collapses and closes. That blockage prevents you from breathing. As oxygen levels drop, your lungs automatically trigger a big intake of air. To someone else in the room, this can sound like choking or coughing.
When your body is repeatedly deprived of oxygen, it triggers a stress response that drives up your blood pressure and blood sugar, increasing your risk of type 2 diabetes, and making it harder to manage hypertension. Day to day, sleep apnea disrupts and prevents restorative sleep, leaving you tired and groggy.
What causes OSA? In adults, a common cause is being overweight or obese, as increased fat deposits in the neck can block the upper airway. Drinking alcohol and smoking are also contributing risk factors.
Below are symptoms that may indicate you have OSA:
If you have any of these symptoms, talk to your primary care provider. There are many effective treatments for OSA, including weight loss, reducing nasal congestion, and using devices that keep the airway open.
Tweak Your Sleep Schedule
Train your brain to get sleepy at bedtime and perk up in the am.
Take a minute to think about when you usually tuck in and wake up on both weekdays and weekends. Do you follow roughly the same schedule every day?
Going to bed and waking up at around the same time every day not only helps you get enough sleep each night, it sets your internal clock. If you continually tuck in around 10pm, you start to naturally feel tired around that time, which makes it easier to fall asleep.
An irregular sleep schedule, on the other hand, prevents you from establishing healthy sleep habits and is associated with worse sleep quality and feeling more tired during the day.
If you’re not getting enough sleep and your sleep schedule often varies, making it more regular may help you rest better. Of course, that’s easier said than done, and your body will take time to adjust. Follow these steps to get started gradually.
First, write down your current schedule, for example:
Monday - Thursday: Wake 6am, Bed 11:30pm
Friday: Wake 6am, Bed 12:30am
Saturday: Wake 9am, Bed 1am
Sunday: Wake 10am, Bed 11pm
Next, consider a few initial changes. How could you confidently and comfortably move toward a more regular schedule?
At first, you might aim to adjust your sleep/wake times by just 15 to 30 minutes on some days. For example:
Monday - Thursday: Wake 6am, Bed 11:15pm
Friday: Wake 6am, Bed 12:30am
Saturday: Wake 9am, Bed 12:30am
Sunday: Wake 9:30am, Bed 11pm
Once these new times become a habit, you can adjust your schedule by another 15-30 minutes here and there. The eventual goal is to spend around 7.5 of hours in bed each night and vary sleep/wake times as little as possible.
Going to bed and waking up at around the same time every day not only helps you get enough sleep each night, it sets your internal clock. If you continually tuck in around 10pm, you start to naturally feel tired around that time, which makes it easier to fall asleep.
An irregular sleep schedule, on the other hand, prevents you from establishing healthy sleep habits and is associated with worse sleep quality and feeling more tired during the day.
If you’re not getting enough sleep and your sleep schedule often varies, making it more regular may help you rest better. Of course, that’s easier said than done, and your body will take time to adjust. Follow these steps to get started gradually.
First, write down your current schedule, for example:
Monday - Thursday: Wake 6am, Bed 11:30pm
Friday: Wake 6am, Bed 12:30am
Saturday: Wake 9am, Bed 1am
Sunday: Wake 10am, Bed 11pm
Next, consider a few initial changes. How could you confidently and comfortably move toward a more regular schedule?
At first, you might aim to adjust your sleep/wake times by just 15 to 30 minutes on some days. For example:
Monday - Thursday: Wake 6am, Bed 11:15pm
Friday: Wake 6am, Bed 12:30am
Saturday: Wake 9am, Bed 12:30am
Sunday: Wake 9:30am, Bed 11pm
Once these new times become a habit, you can adjust your schedule by another 15-30 minutes here and there. The eventual goal is to spend around 7.5 of hours in bed each night and vary sleep/wake times as little as possible.
Pick A Bedtime Ritual
Kids aren’t the only ones who benefit from a relaxing routine before bed.
Establishing a quiet, soothing bedtime ritual can help you transition from a busy day and get in the right mindset for sleep. Your ritual doesn’t have to be elaborate, but it should leave you feeling calm and relaxed.
Before bed tonight, turn off your TV and/or gadgets, dim the lights, and consider starting one of these rituals:
Take a warm shower or bath. It will both relax you and lead to a post-shower drop in body temperature that promotes sleep.
Imagine yourself someplace peaceful and serene. Guided imagery may help you let go of stress and relax. After lying down in bed, pick a location that you associate with total relaxation, and imagine it in vivid detail. It might be a waterfall in the forest, a tropical beach, or a cabin in a rainstorm. Immerse yourself in the sounds, sights, smells, and feel of the scene.
Listen to music. Chilling out to relaxing music before bed is associated with reduced stress and better sleep. Aside from its calming effects, music may help distract you from negative thoughts and drown out noises that would otherwise keep you awake.
Before bed tonight, turn off your TV and/or gadgets, dim the lights, and consider starting one of these rituals:
Take a warm shower or bath. It will both relax you and lead to a post-shower drop in body temperature that promotes sleep.
Imagine yourself someplace peaceful and serene. Guided imagery may help you let go of stress and relax. After lying down in bed, pick a location that you associate with total relaxation, and imagine it in vivid detail. It might be a waterfall in the forest, a tropical beach, or a cabin in a rainstorm. Immerse yourself in the sounds, sights, smells, and feel of the scene.
Listen to music. Chilling out to relaxing music before bed is associated with reduced stress and better sleep. Aside from its calming effects, music may help distract you from negative thoughts and drown out noises that would otherwise keep you awake.
Swap Habits to Avoid Slumps
Use coffee or sugar to stay awake? Try these longer-lasting solutions.
Energy drain: Relying on coffee for a lift
Energy gain: Scheduling energizing strolls
While coffee can be part of a healthy diet, too much can put you on an energy roller coaster: A big jolt of caffeine is often followed by the blahs. Try taking a brisk walk at the exact times you usually have your coffee. Note how you feel after your stroll, and decide if you can do without the caffeine.
Energy drain: Snacking on high-sugar foods
Energy gain: Keep nutritious options in sight
This week, place healthy, energy-boosting snacks in plain sight. This could mean filling a basket with fruit in your kitchen or a jar with nuts and seeds on your desk — whatever will help you reach for nutrient-dense instead of empty-calorie foods. If fresh whole foods are the foods you see first, they’re the ones you’ll grab in a pinch.
Energy drain: Sitting all day
Energy gain: Stand up every 20 minutes
Think of the couch and desk chair as your enemies. Sitting not only drains your energy, research shows that the more you sit, the higher your risk for chronic diseases like diabetes, cancer, and heart disease. If your job requires a lot of sitting, it can be tough to avoid. At the very least, set an alarm to remind you to stand up every 30 minutes.
Energy drain: Forgetting to hydrate
Energy gain: Drinking more water
Next time you’re beginning to drag, get up and refill your water bottle. Research suggests that even mild dehydration may affect mood, concentration, and energy levels. Be sure to drink water throughout the day. Set a timer if you need a reminder!
Running on Empty?
The only thing to do when you’re really dragging: Go easy on yourself.
No matter how many smart strategies you use to stay fueled and get your rest, there will always be days when you can’t seem to shift out of first gear. Even though you know doing your scheduled workout would perk you up, you just can’t get motivated to make it happen. All the healthy ingredients to a balanced meal may be in your fridge, but the thought of cooking is just too exhausting.
When that happens, it’s important to conserve what energy you do have. That means canceling plans that aren’t crucial, putting aside chores and errands that can be handled later, and giving yourself permission to slow down.
Focus on taking care of yourself in essential and easy ways.
Skip the full workout, and take a brief, gentle stroll. Make simple meals or consider ordering takeout meals with lots of veggies and protein. These small, positive actions will keep your get-healthy momentum going.
We also encourage you to share how you’re feeling on your group discussion board. You’ll probably get some moral support or just a reassuring "same here."
Then get a good night’s rest, and start fresh tomorrow!
Checklist
- Avoid caffeinated beverages after lunch.
- Use a fan, white noise machine, or air purifier to block sound in your bedroom.
- Take a warm shower before bed.
- Set an alarm to remind me to stand up.
- Keep a water bottle near me all day, as a reminder to hydrate.
- Avoid digital devices an hour before bed.
- Imagine myself someplace serene before bed.
- Listen to calming music before bed.
- Start moving toward a regular sleep schedule by going to bed 15 minutes earlier.
- Avoid alcohol 2-3 hours before bed.