Are You Overthinking Sleep Health?

I’d like to begin this post by saying I am no sleep expert. I am not a doctor nor a scientist. However, I have been interested in sleep health for a while now. We (as humans) have discovered so many benefits of getting the right amount of deep sleep (NREM) and REM sleep. At the same time, we have also discovered the harmful effects of not getting the right amount or types of sleep. I consider us lucky to have this information readily available to us today. However, is knowing about sleep health hindering us from getting good sleep???

In this post, I’ll share:

• Some personal stories about overthinking sleep

• Talk about relieving the pressure we are putting on ourselves to sleep well

• Share some tips that you can focus on instead

Personal sleep stories:

My mom has been concerned with her memory for years. She’s suffered from impaired short-term memory loss as well as brain fog for almost as long as I can remember. She has been working with a natural doctor to create a diet that promotes the reduction of brain fog and improves memory. 

Her doctor also prescribed her some reading materials. 

On my own time, I picked up “Why We Sleep” by Matthew Walker after listening to a podcast episode on the Tim Ferris Show. 

The tie between sleep and memory was a revelation. Though I like to take everything with a grain of salt—science is constantly changing and there are no black and white answers in my opinion—there was a lot of information in the book that made sense. Not only were there effects on memory, but also on some conditions that I have suffered from myself: anxiety, overeating, etc.

After reading the book, I discovered more insight into sleeping and its importance including an interview with Blublox (science-backed blue light blocking glasses) founder, Andy Mant.

I shared both with my parents.

But here’s where I failed them.

I spoke to my mom on Facetime yesterday and she explained how, now that she understands the link between sleep and her memory a bit more, she’s actually having trouble falling (and staying) asleep…

The pressure to get adequate sleep is actually having a negative effect. She’s so worried about sleep that she can’t sleep. 

This isn’t the first time this has happened to someone in my family either. When my father was released from the ICU after battling COVID19, he knew he needed sleep to recover (our bodies use sleep to heal). However, his anxiety about not being able to fall asleep kept him up. The more he thought about sleep, the less he was able to get.

Relieving the pressure to fall asleep:

Though we know the importance of getting good sleep, focusing all of your attention on it can actually hinder you from getting it. 

My advice to my parents was to acknowledge the fact that sleep was important but to realize that not every night would be perfect.

If they were having trouble falling asleep, they shouldn’t panic or spiral into a brain vortex of bedtime anxiety. Instead, I recommended that they accept that the night wouldn’t be smooth sailing into dreamland. And that was okay. It wasn’t like they were truly suffering from insomnia.

Instead, they should turn on a bedside light and read a book (preferably with the blue and green light blocking glasses I had bought them). Or they should listen to a calming yet interesting podcast (making sure the phone or tablet screen is hidden once the audio was selected). Rather than beat themselves up for not being able to fall asleep, they should consider this “relaxing” time. Sooner or later, their bodies would allow them to fall asleep naturally.

This is especially easy for them since they have both recently retired, so getting up at a certain hour isn’t as important as it used to be.

I know that not all of us feel like we’re able to stay up listening to a podcast since we have to wake up at 5 AM or 6 AM. Still, I think taking the pressure off yourself and doing a relaxing, screen-free activity from the comfort of your bed is a good technique. After all, it’s better than staying up that extra hour or so panicking and thinking about how awful the next day is going to be.

Sleep tips to focus on:

Though I believe there is some benefit to going for a sleep study (I plan to do so myself once the world is a bit safer), there are some easy-to-implement habits that have been shown to help with your sleep. 

Free tips - 

1. Limit your caffeine consumption (both amount and hour of the day)

I don’t suggest going cold turkey with coffee. I, personally, did so and experienced some major headaches. However, beginning to wean yourself off of multiple cups can be a great first step toward better sleep. I’ve also become more aware of how long coffee stays in my system. With a half-life of 5-or-so hours, I realize that the stimulation may wear off, the caffeine (and its effects on sleep) stays in my body. I try to limit my caffeine intake to the hours before 11 AM.

2. Follow the sun

I thought it was very interesting to read in “Why We Sleep” that we have different circadian rhythms. When we’re teenagers, our clocks are wired differently than when we’re adults. Some adults will also be those who sleep later and wake later.

However, we currently live in a society that functions on a 9–5 schedule. So, we can use light to help us know when to wake up and when to sleep. Getting sunlight in the morning and making sure that you’re wearing blue and green light-blocking glasses as soon as the sun sets can help you fall asleep. If you can’t afford high-end glasses, consider using candlelight at a certain point rather than overhead lights or reading a paper book as opposed to watching something on a screen. 

3. Get moving - earlier is better

Exercise has also been shown to help with sleep. However, timing does come into play. A recent study has linked late exercise with disruptions to a stable heart rate (a necessary component of restorative sleep). Morning or mid-afternoon workouts, it turns out, are best for our sleep. Again, I don’t think you need to be a fitness buff to get amazing sleep. I love walking at a quick pace or doing an online low-impact HIIT workout. 

Small cost tips - 

1. Blackout

Creating a completely dark environment can help your sleep. I love the use of blackout curtains or multiple window treatments (I have room darkening curtains as well as blinds). I also use an eye mask that covers the entirety of my vision. This means there’s no light peeking in through the top or bottom. 

2. Blockout

I have just ordered myself a pair of blue and green light-blocking glasses to wear at night. I ordered Blublox after listening to the interview. I’ll do a review here to let you know if they’re really worth the high cost. However, I think blocking out both blue and green light (I like to watch some Netflix post-sunset) is a great thing to do for your sleep health. 

3. Be cool

I’m not just talking about having a laid back attitude. I literally mean that you should cool down. To fall asleep, your body has to drop a few degrees. Cooling down your room with a fan (preferably one that doesn’t make a lot of sounds) can be helpful. Air conditioners also work. Some cooling bedding or mattress accessories may help as well. I prefer to sleep with only a quilt and in shorts and a tank top. Also, be aware that sleeping in an environment that’s too cold can also hinder your sleep—as someone who has used a sub-par sleeping bag while camping can tell you… So make sure you’re creating an environment that’s cool, not freezing (think somewhere around 65ºF).

Other tips - 

I’ve also read/heard from a lot of experts that waking up at the same time every morning can really help with your ability to fall asleep.

Final sleep advice: experiment

Finally, my last tip would be to experiment. This might work best on a Friday when you don’t have to wake up at any specific time the next day. 

There are so many tips out there, so why not give them a try and see what works best for you? 

I’ve read that eating raw at your last meal can make it hard to fall asleep because of the enzymes (I’ve also heard the opposite). I’ve heard that intermittent fasting both disrupts and helps with sleep. Limiting food intake to 5:30 PM or 6:00 PM has also helped a lot of people fall asleep. However, if your stomach is growling, this can definitely keep you awake!

Take a relaxed approach (this is sleep, after all) and figure out what works for you. 

I hope this was helpful! If you made it all the way down to this section, thank you and let me know what does and doesn’t work for you. Also, if you’ve participated in a sleep study of any kind, I’d love to know more.