Get your ZZZ’s on!
No one wants to wake up tired or lay in bed tortured by the clock, but we tend to engage in behaviours that are counterproductive right from the moment we get out of bed.
Sleep duration and quality affect all aspects of our health – emotional, mental and physical. You already know how terrible you feel when you don’t get enough sleep or enough quality sleep and how it effects your life. But you may not know that it also affects your weight and blood glucose control, which can lead to a vicious cycle - since poor sleep quality is often associated with longer feasting windows and eating more high-calorie, poor-quality foods.
For adults aged 18-60, the recommended sleep duration is 7-9 hours per night, with an optimal average of 7.5 hours. It's crucial to understand that individual sleep needs can vary due to factors like age, activity level, lifestyle, and even menstrual cycles. Nevertheless, there are some safe and effective actions you can take at home to improve your sleep no matter the number of hours.
For this list, I consulted Dr. Ur, Endocrinologist and Metabolic Specialist, located in Vancouver, BC, to make sure we covered the most reasonable recommendations. Dr. Ur often recommends lifestyle changes in his practice and sleep is one he covers quite frequently because of the impact on one’s overall health.
““Getting quality sleep is the single most underrated influence on overall health” ”
Sleep Tips from Dr. Ur and Felicia:
Routine: Maintain a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends.
Aligning your meal timing with your body's natural sleep cycle, such as consuming larger meals earlier in the day and lighter meals closer to bedtime. Avoid eating 3 hours before bed.*
White or Brown Noise: Use white noise or brown noise machines to mask disruptive sounds and create a calming sleep environment.
Avoid Screens: Reduce exposure to screens (phones, tablets, and computers) at least an hour before bedtime to minimize the negative impact of blue light on your sleep.
Dim the Lights: Create a dark environment in your bedroom to signal to your body that it's time to sleep. Use blackout curtains if necessary.
Keep It Cool: Maintain a cool room temperature for better sleep comfort.
Weighted Blanket: Consider using a weighted blanket, which can provide a comforting and calming sensation that promotes sleep.
Delay Caffeine: Avoid caffeine for at least 45-90 minutes after waking up, and refrain from consuming caffeine after 2:00 pm to prevent it from interfering with your sleep. Drink water before your reach for anything else to eat or drink. Often, water will revitalize you.
Ok, I know you’ve heard of all of these before and I know some are simply unrealistic… I too am scrolling before bed. If you want to do the minimum and have the biggest impact, follow these three tips from the above list and you’ll be on your way to a better sleep:
1. Routine: Maintain a consistent sleep schedule.
2. Aligning your meal timing with your body's natural sleep cycle.
3. Delay Caffeine.
Needless to say, if you’re having difficulty sleeping, you should speak with your doctor about options and you should always chat with your doctor before you make lifestyle changes. These are general recommendations and may not be fitting for you.
Sleep well!
*If you have type 1 diabetes or need to eat with medication before bed, you should not follow the advice of not eating before bed. Speak with your doctor to safely implement this tip.