I don’t get enough sleep. Quite frankly, I don’t know anyone that does. That bake sale for the PAC? No worries, I’ll just stay up until 3am to get those cupcakes done. A huge presentation at work? I’ll have extra coffee tomorrow - it’ll be fiiiiine. Everyone I know is guilty of sacrificing sleep to get all those little things done.
Chronic fatigue is also a huge component of chronic injury. Simply put: you need sleep to heal. Without sleep, it is nearly impossible to recover from anything - it’s when we sleep that our bodies are able to dedicate the resources needed to repair the tissues. Sleep is one of the most underrated aspects of rehabilitation from any injury.
If you need a shake up in your sleep hygiene routine, here are some tips to help get you started:
Keep a regular sleep schedule. It is vital to healthy sleep hygiene that you prioritize getting to bed at roughly the same time every night and waking up at roughly the same time. Your brain thrives on routine and getting into these circadian rhythms help your brain heal. Aim for 7-9 hours of scheduled sleep every night, preferably more than less.
Expose yourself to natural light during the day. This helps your brain set those circadian rhythms and regulates the melatonin (the sleep hormone) circulating in your brain.
Promote a sleep friendly environment. Keep your room dark when you are sleeping, using backout curtains if necessary. Block ambient noise by either using a sound machine, fan or ear plugs. Keep your room cool but comfortable.
Make a bedtime routine. With babies and kids, we usually have a bedtime routine to help them get ready for sleep. Why not do the same for us? Get in some kind of bedtime habit – a shower, a book, meditation, etc. Do what works for you.
No naps. Napping disrupts these rhythms you are working so hard to build. Instead, take a brain break during the day – do some yoga, meditation or listen to a podcast.
Avoid alcohol, caffeine, nicotine, heavy meals and lots of liquids in the evenings. Aim for none of these things in the last 4-6 hours of your day.
Avoid exercise before bed. If you can, get your exercise in the morning – it will help wake you up and keep you going through the day.
Avoid screen time in the two hours before bed. When you look at bright lights, your melatonin levels decrease and your brain wakes up more. If you need to look at screens, add the night filter to your phone – it helps decrease the blue light and reduces the effect on your circadian rhythms.
Use your bedroom for sleep and sex – that’s it. Don’t turn your bedroom into your gym, your office space, your afternoon lounging area. You want your brain to associate your bed with those two things; everything else is a distraction and will hinder your sleep.
Can’t sleep? Get up. We all have those nights where we just can’t sleep. When that happens, give yourself 15-20 minutes to try and get to sleep. If that fails, get out of bed and go into another room. Read a book, do some meditation, have a light snack. When you are sleepy again, go back into your bed and try again. Do not turn on the TV or try to use that time to get some work done – keep those hours you have reserved for sleep as quiet, non-stimulating time.
Sometimes, these strategies are not enough. If these strategies are not working for you, talk to your doctor about medications or supplements that may help you find the sleep you need.