Sleep is foundational when discussing overall health and wellness. Unfortunately, many of us tend to put quality sleep on the back-burner in pursuit of more work, more Netflix, and more scrolling. The CDC reports that over a third of US adults report not getting enough sleep at night, with this number being a bit higher for us folks on the east coast (8pm football games anyone?). In this blog post, we will investigate what quality sleep looks like, why it’s important, and how to achieve it.

Want to feel better? Sleep More.

Sleep and physical health are closely intertwined with sleep playing a crucial role in overall health. One cannot look to improve wellness without seriously looking at improving sleep. Quality sleep is crucial in:

• Immune support 

• Hormone regulation

• Metabolism 

• Physical healing & recovery

• Reducing the risk of developing chronic disease 

Sleep’s Impact on Mental Health 

It’s no secret that getting enough sleep can do wonders for the way we view the world. Being well-rested can increase your body’s ability to

• Handle Stress

• Retain information

• Focus

• Maintain a balanced mood

• Foster motivation

How to Improve Sleep Quality

1. Establish a sleep schedule and stick to it (even on weekends) 

Your circadian rhythm (your body’s internal clock) doesn’t know the day of the week. Establishing a consistent sleep schedule is foundational when it comes to sleep hygiene. Sticking to a schedule will help your body learn to anticipate falling asleep and waking up, making it so you feel sleepy around bedtime and get out of bed feeling alert in the morning. 

2. Avoid screens, bright lights, and stimulating activities 60 mins before bedtime

Your eyes are extensions of your brain, giving them a break before bed is important in regulating your circadian rhythm, or your body’s internal clock. Melatonin, a hormone important in sleep regulation, is sensitive to bright light. Cortisol, your body’s stress hormone, is naturally lower at night. High intensity exercise, video games, or exciting TV can lead to an increase in cortisol levels, making it difficult to wind down and fall asleep. Make sure you have ‘Night Mode” set up on your phone to turn on at dusk, this will reduce blue light exposure to lessen digital eye strain and maintain your natural circadian rhythm. You could also try blue light blocking glasses (code DRASHLEY for 15% off) if you need to use screens at night. Better yet, keep the phone out of the bedroom while you sleep! This is by far the most difficult step for some, but being able to control your sleep environment by removing potential sources of distraction is very important when discussing sleep. Not only can the light emitted from screens be harmful to your sleep patterns, but the constant surge of dopamine uptake created by scrolling through social media, texting, or catching up on emails can dysregulate sleep.

3. Consider Red Light Therapy

Studies show that red light therapy improves sleep quality by fostering melatonin secretion and uptake to the brain. Additionally, red light therapy can help with depression, jet lag, and seasonal affective disorder; all of which could impact sleep.

Dr. Kevin and Dr. Ashley’s favorite red light therapy device is the SaunaSpace Photon. The photon allows you to experience the healing beneficial light and warmth  of the sun—minus the harmful UV and blue wavelength. We appreciate that the photon light is LED and EMF-free to protect the body from harmful frequencies. Our family uses this light in the evening when the sun goes down as well as when traveling. Perhaps you have even spotted it on Dr. Kevin’s desk at the office? Use code RESTORATIVE5 for an additional 5% off your order.

4. Optimize Your Sleep Environment

The climate in which you sleep plays a large role in overall sleep quality. Studies show that cool and dark environments foster the highest levels of quality sleep. Your body’s internal temperature naturally drops 1-3 degrees when you fall asleep. Facilitating this process by sleeping in a cooler environment allows your body to shut down faster. If you can’t control the excess light pollution in your room, a sleep mask could make for a wise investment. 

5. Get Plenty of Exercise During the Day

Getting adequate physical activity during the day has been shown to increase the amount of deep sleep obtained during the night. Exercise helps facilitate the breakdown of ATP, your body’s universal energy molecule, into adenosine. This process provides your brain with a pressure to both fall asleep and stay asleep. 

6. Avoid Caffeine and Other Stimulants in the Afternoon

Remember adenosine? Caffeine blocks adenosine receptors in the brain, offsetting tiredness and making you feel more alert. Consuming caffeine later in the day can offset tiredness later in the evening, making it more difficult to unwind and fall asleep. A good rule of thumb is to end caffeine intake 6-8 hours before bedtime.