22 ways to get your 40 winks
Drifted off. Out like a light. Slept like a log. Those phrases may sound like a dream come true to you right now if getting a full night’s rest — or even a quick 40 winks — feels out of reach. We hear you, and we are here to help.
Read on for 22 suggestions for better sleep as we conclude the third quarter of our year-long Healthy You in 2022 campaign. Consult your doctor for recommendations and treatment specific to your circumstances.
In this month’s blog post:
Rewards you reap when you sleep
Sleep is nothing to make light of — especially when light, pain or worries may make it difficult to slip into la-la land. During a good night’s sleep, every part of your body, from breathing to brain activity, changes in ways that contribute to your overall health. Your sleep-wake cycle is driven by circadian rhythms — biological cycles that control your body’s metabolism, temperature and other basic functions.
Not getting enough sleep can interfere with these functions, slow healing, have an impact on your mood and increase your risk for both injuries and diseases. Not getting the right kind of sleep can also impact thinking, memory and your ability to be creative. Learn more about how sleep affects the body and brain.
22 tips beyond counting sheep
Counting sheep to help you sleep is a classic. Some other tried-and-true techniques, however, may be news to you — and there are some custom suggestions just for the Land of the Midnight Sun.
So, snuggle up. Here goes:
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Rock your routine: Go to bed at roughly the same time most nights, following a similar “wind down” pattern each time, so your body can recognize cues that it’s time for sleep.
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Get comfy: Most people sleep better in a room that is uncluttered, clean and with few distractions. If you suffer from chronic pain or temporary discomfort, supportive pillows tucked under body parts strategically can sometimes help. Some people find weighted blankets helpful as well.
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Chill: Set your thermostat between 65- and 72-degrees Fahrenheit, according to most sleep experts. If nights are still too hot, crack open a window, run a fan or lower the thermometer. (Or check with a doctor if it’s your personal thermometer that’s running hot.)
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Snack smart: Eating food can change your sleep cycle. Best plan? Eat nothing two to three hours before bed. Yeah, right. As if. Okay, if snacking is inevitable, plan your snack attack wisely, with no heavy or spicy meals. Try these recommended bedtime snacks.
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Mellow out: Soft music, light yoga or stretching, meditation or prayer, and maybe even a family quiet time could help make sleep-time more relaxing. Avoiding the use of backlit devices such as cellphones near bedtime has been proven to help as well, because the blue light adjusts the body’s sleep cycle including its production of melatonin.
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Feel safe: If you are living in a situation where you don’t feel secure when you sleep, contact Careline Alaska for judgment-free support and next-step recommendations 24/7.
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Black out brightness: That midnight sun is no fun when you are trying to sleep. Room darkening shades can eliminate 95-99% of the light, and blackout shades deliver 100% coverage. Consider equipping your bedroom with either, or use an eye mask.
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Light up your life: Therapy that exposes your eyes to bright lights for a set time during waking hours may help with some sleep disorders. Learn about light therapy, including dawn simulators and light boxes.
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Let sleeping dogs lie: Whether you want your dog (or cat) in your bed is a personal call. In a recent study by the American Academy of Sleep Medicine (AASM), only 19% who slept with a pet in bed reported negative impacts. But if you wake up dog-tired because your pet is interfering with your sleep, you may want to change things up with your pet; ask your vet for recommendations.
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Consider a catnap: Short, restorative rests come in handy when you burn the candle at both ends. Keep to 20 minutes or less to avoid disrupting your evening routine. However, frequent or uncontrolled napping (sometimes with loss of muscle tone) could be a sign of the sleep disorder narcolepsy.
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Work out: Being physically active, especially early in the day, can help you sleep better at night. See the AASM’s 5 surprising facts about exercise and sleep.
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Snore no more: Snoring can be a symptom of obstructive sleep apnea, a common sleep disorder where you temporarily stop breathing while sleeping. Let your doctor know if you are snoring regularly, or if you commonly experience a dry mouth upon waking or daytime exhaustion and headaches. See patient resources from the AASM.
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Give your legs a rest: If your legs feel like they are crawling, throbbing, or aching and are relieved only by moving them at night, you may be experiencing restless leg syndrome. Along with improving sleep habits, warm baths, moderate exercise and leg massage may help — if not, seek treatment.
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Lean in to lavender: The fragrance of lavender may help people with mild insomnia or anxiety. That’s why you see it added to so many bath products. It may be worth a try. You may also want to consider washing your sheets with a lavender-scented detergent or sniffing lavender essential oil prior to bedtime (note: do not ingest essential oils).
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Address chronic illness: Chronic illness, like depression, can interfere with sound sleep, and insomnia can also contribute to chronic illness. Both need to be addressed. And of course, if you feel like you are in danger of harming yourself or need to talk with someone, call 988 or Careline Alaska.
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Retrain your brain: Post-Traumatic Stress Disorder (PTSD), traumatic brain injuries, alcohol, family history, and stress in general may cause night terrors, sleepwalking and other sleep interruptions. See the Minds tab of our Healthy You in 2022 website for therapists and other resources.
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Shift with your hormones: Hormonal shifts, such as those that occur during puberty, pregnancy and menopause, or with certain medical conditions, can interrupt sleep. If you or someone you love is experiencing changes due to life stages, ask a medical professional about temporary adjustments that may increase nighttime comfort.
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Look out for elders: Episodes of night-time confusion (sometimes called “sundowning” when caused by dementias) or a need to urinate frequently can interfere with a sound night’s sleep. Be sure such symptoms are mentioned at doctor visits. Early intervention for dementia or a change of medication might be called for. Adequate sleep throughout life may help protect you from developing Alzheimer’s and other dementias as you age.
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Scratch the nighttime itchies off your list: Psoriasis and eczema can be particularly bothersome at night. See a dermatologist to help determine what is causing your condition and to find the most effective treatment.
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Tackle tummy troubles: Irritable bowel syndrome, heartburn, anxiety and other diagnoses can all cause stomach discomfort and affect sleep. Proper diagnosis and advice from a trusted medical professional can be life-changing. General tips include limiting meals near bedtime as well as consuming fermented foods or taking probiotics to improve your gut biome.
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Try less booze, more snooze: Alcohol may seem to help at first, but it interrupts deep sleep. If cutting back on alcohol or other substances is a challenge for you, seek help. Start with Recover Alaska’s website.
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Be persistent: Many kinds of specialists can help with sleep disorders and sleep disturbances, from general practitioners to physical therapists and psychologists. You deserve a good night’s sleep every night. Don’t give up. These are some tests used for diagnosis. Learn more about sleep disorders.
Follow us on social media on Facebook, Twitter, and Instagram for more tips and resources. And now, as we put our Quarter 3 focus on nutrition and sleep to bed, we are excited to share with you our next series of videos about Alaskans nourishing their bodies and minds with healthy food and good sleep. See videos from the first two quarters of our year-long Healthy You in 2022 campaign here (but not too close to bedtime). Nighty night!
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