15 Keys to Improving Your Sleep

My friend Peter gifted me a subscription to the Master Class app. I listened to the Master Class on sleep by Dr. Matthew Walker. Game. Changer. I’ve since read his book “Why We Sleep: Unlocking the Power of Sleep and Dreams.” It is one of the best non-sacred books I’ve ever read. Please buy the book, read it, and give it to others. I have given 20 copies away to friends and family because I want people to live their best possible life. Why is sleep so important?

Sleep is the Best Gift You’ll Ever Give

Most people understand health is built upon the pillars of proper nutrition, exercise and sleep. But the real tent pole of a healthy body is SLEEP. You can live a very long time without exercise. You can live many weeks without food (and your health will improve initially!). According to a mountain of research, you can't go more than a few days without restorative sleep before beginning to suffer serious consequences beyond fatigue. You will be less happy, less productive, less smart and more likely to develop chronic, if not life-altering health issues. You will shorten your lifespan significantly. The Surgeon General should label all consumer goods with a bold label stating “Poor sleep is extremely hazardous to your health!” So, the best gift you can give to yourself, your spouse, your friends, your colleagues, your kids and your grandkids is restorative sleep.

Dr. Walker’s and my tips for healthy sleep

1. Be consistent! Go to bed at the same time seven nights a week and wake up at the same time seven mornings a week. Yes, even weekends. You need a minimum of seven solid hours of sleep a night.

2. Respect your sleep type. Are you a morning person, a night person or in-between? Don't fight it. Change your job if needed. Your life may depend on it. A BIG shout out to shift workers who make huge sacrifices by working at night to keep us safe and healthy. If you must do shift work, do it in your 20's so you can work your way up to a day schedule.

3. Don't exercise several hours before bed. At age 62, I have found that if I do my work out after 4 PM, my heart rate still hasn't recovered by bedtime at 10 PM.

4. Avoid sugar and alcohol in the evening. They will seriously disrupt your sleep rhythm. They may help you fall asleep but will keep you from staying asleep and achieving restful sleep.

5. Follow the sun. Get sunlight during the day and decrease light exposure into the evening.

6. Stop caffeine in the early afternoon. Caffeine has a quarter life of 10-12 hours (e.g. a cup of coffee at 2:00 PM is like a shot of coffee at midnight).

7. No naps after 3:00 p.m. Your “sleep pressure” needs to build throughout the day so you’ll sleep well at night. A nap of 10-20 minutes is a healthy thing after lunch.

8. Leave at least three hours to digest before you go to sleep.

9. No screens 45 minutes before bed. Use the dark mode feature in the evening.

10. Be careful with medicines & supplements that may disrupt your sleep. Avoid sleep medications and supplements. You need less than 0.5 mg (not 5 mg) of melatonin to help you get started to sleep. It does not keep you asleep.

11. Develop a calming, wind-down routine (dim lights, prayer, reflection, soft music, etc.) before bed.

12. Optimize your bedroom. A dark, cool, tech-free room is key. Use a sleep mask if you can't darken your room.

13. Track your bio-markers from time to time. Before bed I test my pulse, blood pressure and glucose levels to see how well I'm prepared for sleep. When something is off, I try to figure out the reason so I can avoid it in the future (e.g. suspenseful TV or movies elevate your heart rate for several hours).

14. Use a device and apps to track your sleep patterns. A digital watch, Fitbit or smart ring can track your pulse, breathing, oxygen and more. Apps will give you a lot of information you can use to improve your sleep over time. I used Sleep Cycle, AutoSleep, Athlytic and HeartWatch.

15. Don't lie in bed awake. After 20 minutes of feeling anxious, get up and do a relaxing activity (read, pray, listen to gentle music, etc.). Your brain will associate the bed with being awake. Keep the lights low or off.

I'd love to hear your thoughts and learn from your experiences.