What time do you go to bed and wake up currently?
I, like most people in their teens through thirties, have a hard time sleeping. Which is weird, because sleep is one of the most important bodily functions for your physical and mental health. Up until about a year ago, I really didn’t understand what was wrong with me. The sleepless nights, the constant on off switch every hour, and the tossing and turning added up, with my decision making and mental clarity diminishing rapidly.
But then things changed. I was sick of feeling exhausted all the time. And I started doing research. And it all started with a simple fact: establishing a rhythm is essential.
So I started building a plan. Firstly, I had to decide what period of time I wanted to sleep. I built this around my work schedule, because that is the only non negotiable factor in my life. Work starts at 6:45 AM, 7:15 PM, so I needed to wake up in time to get up, get ready, and go, and time to wind down and prepare for the next shift. So I gave myself the perfect window, a classic staple of the American Workforce: the nine to five.
This 8 hour window is an adequate amount of sleep for most adults, but there is an essential problem with this plan: I wake up at night, and I don’t fall asleep quickly. Well, what do we do about that? It’s quite simple we do more investigating.
And, as it turns out, Mom was right. It’s the stupid cell phone. And while we all just rolled our eyes, bear with me for a minute! Science has actually been seriously investigating the side effects of cell phone usage on the human brain, and it’s not looking good.
Firstly, the screens. Blue light has been shown to have disruptive effects on circadian rhythm, and it’s one of the most commonly seen from our handy little pocket screens.
Secondly, our brains are supposed to be slowing down when they go to bed, and screened devices are a great way of speeding our little mammal brains up, stimulating it with dopamine right before bed.
Thirdly, and this is more speculative at this time, radio frequency emissions from being in close proximity to you while sleeping, has been linked by some studies to lower quality sleep.
So I established a wind down routine. With IPhones, you can establish Focus Modes, and a built in sleep rotation, wind down time, and screen color warming, which helps with the first three. The last step is to put your phone somewhere farther away from your body where the radio frequency would have less effect.
Cool, done, sleeping better now, right?
Yes. But we’re not done yet.
I was still waking up frequently. And we’re gonna fix that.
Now we move to caffeine and food. I like my coffee, and I like to eat. Especially after a long shift at work. But I’m coming to a conclusion: there is a time to enjoy things, and it’s not before bed. So I cut back my coffee intake to only drinking coffee before twelve in the afternoon. I also began eating my dinner as soon as I get home, so as to keep from eating food right before bed.
And the very last cherry on top: I drink a large glass of water right before bed. I know you’re thinking I’m crazy now, but it also does help. Dehydration is a chronic condition that most humans today experience, we DO NOT drink enough water, or ingest enough electrolytes. This in turn inhibits your bodies ability to feel comfortable, prevent cramps and muscle spasms, regulate temperature, and regulate certain hormones.
So I fixed all the things, and how am I doing?
Well, I’m sleeping better. Actually, a lot better. I’m spending less time sleeping in, more time doing the stuff that needs done, and falling asleep faster at night. The only things that wake me up are loud noises, or my dogs needing to use the bathroom at night.
If you have sleep trouble or a great sleep tip, leave a comment below. And remember, good sleep helps keep you prepared for anything!
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