Pillow talk

This article first appeared in the September 2019 issue of Revelstoke Mountaineer Magazine.

To sleep is a treasure experienced in some unique form by all animals. Some bird species nap while gliding, nurse sharks sleep in a pile on the ocean floor, dolphins sleep with one brain hemisphere at a time while continuously swimming, and us humans get horizontal in comfy beds. No evolutionary mistake, sleep enriches a diversity of functions, including our ability to learn, memorize, and make logical decisions. Sleeping improves the immune system, reforms the body’s metabolic state by fine-tuning the balance of insulin and circulating glucose, regulates our appetite, and contributes to a healthy cardiovascular system and microbiome. During REM sleep (dream state), protein synthesis peaks, memories are consolidated, and mood regulation is improved.

Yet amidst the glow of smart phones, iPads, laptops, televisions, and even home lighting, it’s become increasingly easy — and tempting — to keep our days rolling on well past sunset, sacrificing sleep to continue putting lines through the to-do list, or “relax” in the blue bath of technology. Two-thirds of adults throughout all developed nations fail to obtain the recommended eight hours. One who regularly sleeps less than seven hours a night doubles their risk of cancer, increases their likelihood of developing Alzheimer’s, and elevates their risk of depression and anxiety. Lack of sleep can lead to obesity, as the body overproduces the hunger hormone while suppressing our sense of food satiety, causing us to eat more than we need. Blood sugar regulation becomes so disrupted that moderate sleep reductions for just one week could cause a state of pre-diabetes. This month brings us the first day of fall, and shorter days that ask for more sleep. Read on to fall into healthy sleep habits, or just go aheadand fall asleep. I would be honored.

See the light

Circadian (Latin for “around day”) rhythm refers to our internal clock that keeps us in sync with the sun. This clock can be set backward or forward by light. Allowing bare eyeballs to take in the sun’s morning rays tells your brain it’s daytime; this triggers a peak in cortisol and drop in melatonin, setting you up for a healthy bedtime later on. If you wear sunglasses during your work commute or don’t go outside until the afternoon, your body could get this signal late.

Move your body

Exercise during the day has been shown to improve sleep quality at night. So move your body — preferably outside. Continued light exposure throughout the day lets your body know it’s still daytime, and it’s best to exercise no later than two to three hours before bedtime.

Nooner naps

Naps are useful and encouraged, but avoid naps after 3 p.m., which can make it hard to fall asleep at night.

Offset stress

If your nervous system is in fight or flight mode all day, it’s hard to switch to rest and digest, leaving you tired and wired when ready to sleep. Manage stress during the day by practicing yoga and meditation, being mindful throughout the day, and taking deep belly breaths.

Avoid (afternoon) caffeine and nicotine

Caffeine resides in teas, coffees, pops, and chocolate and effects can take as long as eight hours to fully wear off. Nicotine is a stimulant, causing a light sleep and an early rise triggered by withdrawal.

Dine early

Aim to have dinner reasonably early to avoid eating a large meal right before bed. This can cause indigestion, which interferes with sleep. The digestive system wants to rest, too.

Block the blues

Our circadian rhythm is especially sensitive to blue light, the kind that brightens midday sunlight and that emanates from screens. Late-night blues prevent the natural dip in cortisol and peak in melatonin, which cue us to sleep. Avoid screens and bright lighting for two hours before bed. Favour rock salt lamps, warmer bulbs, or candles. If you can’t avoid screens before bed, invest in some blue-blocker glasses.

Calm with chamomile

Schedule in some time to relax and unwind before bed. Sip chamomile tea, have a hot bath with magnesium-rich Epsom salts, read a book, listen to relaxing binaural beats, or spend some time on the floor stretching and breathing.

Mind the blinds

Your bedroom should be completely dark — this improves sleep quality and overall health by encouraging melatonin production. Use blackout curtains or sleep masks. Wifi should be turned off, while phones and any other light-emitting devices should be kept in a different room to reduce nighttime light and EMF exposure.

Stick to a schedule

We are creatures of habit. Aim to go to bed and wake up at the same time everyday. “Early to bed and early to rise makes a man healthy, wealthy, and wise.” – Benjamin Franklin