3 Simple Ways To Get Your Sleep Back

Sleep is one of the most powerful health tools that we have available. Approximately one third of North Americans experience sleep problems and about 30 percent of North Americans get less than 7 hours of sleep each night.  

Getting enough good quality sleep will make you feel energetic, enhance mood, elevate fat burning mechanisms and improve productivity. 

Listed below are 3 simple things you can do to improve your sleep quality and quantity.

Manage Screen Time

Industrialised countries like the United States of America, Canada, England, Australia, China, Japan, etc. have drastically increased their computer usage because of advances in technology and digital products. As a result screen time is at an all time high. Cellphones, tablets, computers and heads up displays in cars are driving forces behind the increase in screen exposure. 

Screens tend to emit strong amounts of blue light which has been shown to increase cortisol production. Chronic exposure to blue light during the day can disrupt the balance between your sleep and stress hormones melatonin and cortisol. 

Natural sunlight increases cortisol but it does so in healthy amounts. As night time approaches, cortisol levels tend to drop and make way for melatonin production. But when cortisol is constantly elevated into the night this will decrease melatonin production and increase cortisol production making it difficult to fall and stay asleep.. 

If you find yourself staring into a computer or phone screen then I would highly recommend switching those devices off as the sun goes down. If you have to look at a screen because of work then I recommend picking up a good quality pair of blue light blocking lenses. Blue light blocking lenses should be worn throughout the whole day and not just at night time. 

By lowering your screen time throughout the day you can ensure healthy melatonin production for a good night's sleep. 

Exercise

Ensuring that you get 20-30 minutes of exercise each and every day is important to getting a great sleep. Prioritising resistance training over cardiovascular exercise is a great place to start. Resistance training emphasises work load to the muscular system which produces a cascade of beneficial hormonal responses. You increase testosterone, endorphins and produce beneficial changes to your metabolism. 

A simple circuit of 3-4 exercises in a row for 20 minutes will have more benefits than hours of cardiovascular training. If cardiovascular training is performed too long and too frequently it will have negative effects on your sleep and stress hormones. High duration and high frequency cardiovascular training will elevate stress hormones in the long-term so it’s best to prioritise resistance training over cardiovascular training. 

The same also applies for resistance training. If you overprescribe sets and reps into your program, it will also increase cortisol levels which will interfere with sleep. Make sure you program and exercise correctly for your fitness level and lifestyle. 

Make sure you exercise either in the morning, afternoon or late afternoon. Exercising too close to your bed time will interfere with your sleep. Exercise is a powerful health tool but can easily be used incorrectly and have negative effects on your sleep wake cycle. 

Breath Work 

Performing breathing exercises before you go to sleep will have a positive effect on your sleep. When your body is not in a state of stress or anxiety you should be breathing in and out through your nose.

Breathing in through your nose results in about 10-20 percent more oxygen intake. Nasal breathing also decreases your stress response and allows your parasympathetic nervous system to take charge. 

Inhalation through the nasal cavities should also be coupled with diaphragmatic breathing, or belly breathing. As you inhale and allow the belly to expand, the organs are able to mobilise which creates a flow of energy throughout the body. This calms the body down even more as it allows for stimulation of the parasympathetic vagus nerve. Digestion, heart rate and the immune system are optimised during this process which allows for better sleep. 

Before going to bed I highly recommend trying either 5-10 minutes of diaphragmatic breathing or alternate nose breathing. These techniques are free to use and don’t cost you anything! 

Try It Out

In conclusion, try to perform these three habits to get your sleep back. Managing screen exposure, exercise and breath work are simple, effective and free. All you need do is set up a schedule and routine to stay consistent. It will take some practice and hard work but it will pay off, and your body will thank you.