Consistent Restorative Sleep!

​   Hello and welcome back to my blog. It is my goal to provide you with common sense information based on good science and my personal experience.
   Sleep – Remember when you were 10 years old? Lights out and so were you, for 8-10 hours of uninterrupted sleep. You woke up refreshed; no headache, brain fog or soreness. Most middle aged and older adults would shell out the equivalent of a car payment each month to have that sleep back.
Is it possible to regain that quality sleep? It’s difficult, however there are ways to wake up a whole lot more refreshed. Following are tips:

1. Manage Caffeine Intake:

   A cup of coffee (based on 8 oz.) has anywhere from 95-200 mg of caffeine, depending on brewing methods and roast type. Some Energy drinks (not sports drinks like Gatorade) and pre-workout supplements have 300- 400 mg of caffeine in a 16 oz bottle or scoop of powder. The most caffeine an adult should have in a day is 400 mg.
The half-life or how long you feel ½ the effects of caffeine is typically six hours, however in some individuals effects are felt up to 12 hours. (VeryWellHealth.com) As a result that mid afternoon cup of coffee or pre workout supplement could be affecting your ability to fall asleep or stay that way. Try eliminating intake after 12:00 noon and cutting back on volume. Two 16 oz. cups or mugs is four servings not two.

     2. Manage Screen Time:
After sunset, light throws the body's biological clock—the circadian rhythm—out of whack. Sleep suffers. Of all the colors blue wavelengths are the most disruptive. The proliferation of electronics with screens, is increasing our exposure to blue wavelengths, especially after sundown. (Harvard Health Publishing) Take control by:

• Avoiding looking at bright screens beginning two to three hours before bed

• If you work a night shift or use a lot of electronic devices at night, consider wearing blue-blocking glasses or installing an app that filters the blue/green wavelength at night.

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      3. Establish Bedtime Patterns:
   A daily bedtime routine is a series of activities you do in the half hour to an hour before bedtime.
   (The Sleep Foundation.org)
 Try the following:

• Decide on a bedtime and wake-up time that are most conducive to your schedule and stick to them every day, including on weekends.
• Schedule a time to begin your bedtime routine every night, anywhere between 30 minutes to 2 hours before bed. Set a reminder alarm if needed.
• Avoid alcohol which may help you fall asleep but results in your waking several hours later. Alcohol is a diuretic which means if you’re already getting up to pee you’ll now be getting up more.
• Make your bedroom as cool and dark as possible.

Read a book vs. watching TV. TV is for the living room and the bedroom is for sleeping and adult activities.​​

     4. Exercise:
   Exercising, outside in natural light and fresh air will greatly enhance your ability to fall asleep quickly and stay that way. Remember the last time you did yard work or played on the beach all day? Chances are you slept well.

   Am I telling what you already know? If so, your job is to act on the areas above that are impairing you’re sleep and ultimately your reaching rewarding goals. Write down a plan and stick to it!
  
​    Need someone to design an exercise program that results in sound sleep?
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