Circadian Dis-Rhythms (Or, Why Can’t I Sleep?)
I started having problems with sleep a few years ago. Before that, I slept like a baby. I’ve learned a few things about sleep recently and I want to them share with you. I’ve learned about the importance of good sleep. And I’ve learned about sleep hygiene.
“Routinely sleeping less than six or seven hours demolishes your immune system,” writes Matthew Walker PhD. “It more than doubles your risk of cancer. Insufficient sleep is a key lifestyle factor determining whether or not you will develop Alzheimer’s disease.” He goes on to write that, “Inadequate sleep disrupts blood sugar levels so profoundly that it would be classified as pre-diabetic.” It increases the likelihood of your coronary arteries becoming blocked and brittle.
I’ve learned that sleep, or lack of sleep, affects our memory, our ability to learn, and our ability to make logical decisions.
I’ve learned that insufficient sleep can increase aggression, bullying, and behavior problems with children.
I’ve learned as Joseph Cossman wrote: “The best bridge between despair and hope is a good night’s sleep.”
So, here are some Sleep Hacks
Tips I’ve learn for getting a good night’s sleep:
- Stick to a schedule. Go to bed and wake up at the same time.
- Exercise is great but try to exercise no later than 2-3 hours before bedtime.
- Avoid caffeine 8 hours prior to bedtime.
- Avoid alcoholic drinks before bed.
- Avoid large meals and beverages late at night.
- If possible, avoid medicines that delay or disrupt sleep.
- Don’t take naps after 3 pm.
- Relax before bed.
- Take a hot bath or shower before bed.
- Dark bedroom. Cool Bedroom. Gadget-free bedroom.
- Have the right sunlight exposure. Get outside at least 30 minutes a day of direct sunlight.
- Don’t lie in bed awake. If you haven’t fallen asleep in 20 minutes, get up and do something relaxing.
I am sleeping better now. I’ve started practicing good sleep hygiene. I’ve started taking Melatonin (recommended by most sleep researchers). I have more to learn about good sleep, and I’ll share more information as I get it. Sweet dreams.
