Here’s what I learned.
I am a lousy sleeper.
A lot of Americans are.
Marysia Machulska
Me, I kung fu fight all night.
By morning, pillows and blankets are everywhere and I frequently feel like I need rest from my rest.
Also like a lot of Americans, my problem is not insomnia or some other sleep disorder.
Let’s call it sleep dissonance.
I don’t prioritize it, even though I know it’s crucial.
(In one study, that added up to 178 extra calories a day.)
Michael Breus, Ph.D., was my wake-up call.
Of course, it’s his job to get people to spend more time in dreamland.
Two hours might not seem like a lotalthough it is 25% less sleep.
“People always think of sleep as a quantity measure, not a quality measure.
They reason that ‘As long as I’m in bed by 10 p.m., I’m good.’
And nothing could be further from the truth.”
So much for my “little” bedtime transgressions.
Overall dietary patterns are important.
“They show that you could somewhat normalize or at least make sleep better.
It’s hard to draw firm conclusions, but they are proof of concept.”
I tracked how I felt and how well I slept according to my smartwatch app.
(Not exactly hard science, but still eye-opening.)
Wake up at the same time each morning.
(Minor miracle.)
Sip water first thingand stay hydrated.
Sleep in and of itself is a thirst-inducing event.
Plus, some studies show that going to bed thirsty can mess with your sleep-wake cycle.
Did the H2O help my sleep?
But it can’t have hurt.
Get 15 minutes of morning light within 10 minutes of getting up.
This would help ensure I sealed the circadian deal.
I definitely felt more alert and energized compared to my former lie-on-couch-watching-GMAself.
Balance protein and fiber-rich complex carbs at breakfast.
This dietary pattern has been linked to better sleep.
In addition to that, I added more foods withzzz’s-boosting nutrients like omega-3s and magnesiumin to my breakfast.
Not drastically different from my usual a.m. picks, but delish.
Get in some movement.
Research shows that it can help you snooze longer and spend more time in deep, restorative slow-wave sleep.
The benefits can be profound.
(Although any jot down of workout showed improvements over the non-active control group.)
It’s so effective that exercise is often a prescribed treatment for people with insomnia.
How does it work?
Plus, it reduces stress and anxiety that might keep you up at night.
I already exercise every day for at least 45 minutesso I had this one in the bag.
Munch a sleep-promoting lunch and dinner.
Same general principles as breakfast.
For dinner, I added some foods with melatonin to the mix.
Again, not very different from my usual diet, although I did eat more fish.
Booze wisely.
As in: No alcohol three hours before bed, and no more than two drinks, per Breus.
But aye aye, captain!
Have a cup of banana tea 30 minutes before bed.
Yes, you read that right and yes, I thought it sounded gross too.
Remember: magnesium has a calming effect and helps maintain regular circadian rhythms.
Avoid blue light 90 minutes before bed.
(And there’s evidence that the “night mode” some phones have doesn’t work.)
Of all the to-dos, this wasabsolutelythe hardest.
But after that, I read a book (on paper) or watched TV.
Keep the bedroom around 66 to 70 degrees.
Research shows that this is the optimal room temperature for sleeping.
I literally measured the air temperature with my Thermapen to ensure my bedroom was in the sweet spot.
Don’t go to bed hungry.
Low blood sugar interferes with restful sleep.
But you also don’t want to hit the hay with a full stomach.
“The process of digestion takes away from the process of sleep,” Breus explained.
I’m rarely hungry at night, and I skipped it.
Find a soul-mate pillow.
“Nobody is 100% satisfied with theirs.
And think about it: your pillow is like a bed for your head.
Its job is to keep your nose in line with your chest,” Breus told me.
“So if you’re a back sleeper, you’ll want a thinner one.
And if you sleep on your side, go thicker.”
Oh, and did you know you’re supposed to replace your pillows every year or two?
“Pillows are often way more effective than getting a new mattressand obviously less expensive,” said Breus.
I’m here to tell you that he’s 1,000% right.
Use earplugs and/or white noise.
I have been a fan of both for years.
I found that having the white noise actuallyinmy ear was more effective too.
I woke up a lot less often, which, for me, is really saying something.
“You either reduced your number of awakenings or the length of them.
I would say that your results are actually quite remarkable,” says Breus.
I definitely felt less bleary-eyed in the morning.
And I didn’t lunge for the espresso machine first thing.
