Functional Tips to Improve Sleep
Over the years I have found so many articles on why sleep is important, what it does for us, and humans tend to get less sleep than we should. What I have always felt like is missing is the functional ways to get more sleep. If we can’t find ways to get more, it just seems like a real downer to keep talking about how good it would be for us. So, here I am, probably years late from first thinking about this, but here nonetheless.
Let’s get to it and skip right past the part about why sleep is important. There are so many well researched articles about the importance of sleep. If you are here but not yet convinced see any one of these great resources:
From here on I am assuming we are on the same page, sleep is awesome, we want good sleep and more of it! Sleep can be looked at in many ways, and in my work as an occupational therapist I like to approach it in two ways, sleep quality and sleep quantity. There are certain strategies that can work on each of these, and some that assist with both.
Typically I celebrate pretty much everything and want to encourage all the things us amazing humans do, come up with, and how we tackle this thing called life. But, let’s get to what you are so freaken awesome at later because sometimes sleep isn’t on that list. Let’s start by going over what you might need to stop doing and get that stuff out of the way.
Here are a few things to stop doing if you have trouble getting to sleep or staying asleep:
Staying up too late, ok, just kidding, but now every tip below might seem more useful, I’m hoping you will be more receptive to the next ones…
Phone scrolling. Phone scrolling may seem like a great way to mindlessly relax, but depending on the app (instagram and tiktok…) there is actually a lot of brain stimulation going on here, visual, maybe auditory if volume is on, emotional reactions to good/bad/fomo/funny/heavy content. Scrolling can also stimulate the mind to think of people, stories, events and more. So, once you start your bed time routine (more on that below) close the apps and remember all that content will be there for you the next day. Sometimes I give myself a frank talking to and say “is this really worthy of robbing your sleep (and maybe even time off of your life)?!? Sometimes the dancing dog video wins, but sometimes even the cutest puppy videos have to be put aside.
Alcohol and caffeine. Alcohol can make it seem easier to fall asleep but this one tends to interrupt sleep duration and can lead to waking throughout the night. Also, since sleep is an overall tool for recovery, alcohol is worth considering as something that is counterproductive (but that’s another topic and you can read here if you’d like!) For caffeine, some people process caffeine quickly and others, slowly. If you have trouble getting to sleep or staying asleep and tend to drink or consume caffeine after noon it might be worth considering adjusting or reducing your intake.
Those are the main things that most people need to check in on and stop doing. Not too long of a list right?
Below are some things to consider when trying to improve your sleep quality or duration. As an OT and running coach I get to talk to people individually about this and go into more individualized strategies, but as a general starting place the list below highlights functional changes you can make in your day and evening to assist with sleep. This is a list you can work through gradually, the most important part of any change is that it is sustainable.
Sleep patterns do not always change instantly and there may be other factors playing in like large stressors or traumas, sleep disorders, or hormones. Regardless of what impacts your sleep these tips may help with increased relaxation and positive coping So stay persistent, embrace where you are at, and keep celebrating little successes along the way!
To assist with falling asleep:
Start off by developing a positive bed time routine, this means having a set routine for getting ready for bed that you do every night. This could be as brief as washing up and brushing your teeth, or a little more involved like doing a 10 minute guided meditation.
Know what time you need to be asleep by in order to achieve your ideal hours of sleep (8-9hrs for many athletes - you!). Though these unicorns exist, very few people are able to do well off of 6hrs of sleep or less. If you know it might take you 1 hour to do your bed time routine and actually fall asleep, then you can work backwards to find your goal time to be getting ready for bed at. Use this as a guide and keep working at making that happen when it can.
Next, make a point of getting comfy in bed. Check that you actually like your pillows, sheets, and position you are in. Some people find it really comfortable to try pillows in the following positions:
Side sleepers: a pillow between the knees, and a small pillow or rolled towel under the ribs (especially if your hips are wider than your ribs)
Back sleepers, a pillow under the knees and a head pillow that allows for alignment (test this by standing with your back to a wall, with your butt against the wall, shoulders relaxed, your pillow should fit between your head and the wall
Stomach sleepers, is this a thing? You are an amazing mystery. I have no tips for this except maybe, roll onto your side..
Quiet your mind. The true challenge of our human existence. What if we actually could just think less?
Let someone else’s voice guide you, we aren’t actually that great at telling ourselves to calm down when we are trying to go to sleep. Use a guided relaxation or meditation so that you follow the guidance of someone else and can reduce your own busy mind. I like the Insight timer app for lots of free options and headspace for a paid comprehensive app. Headspace also has a youtube channel with lots of great resources!
Using a guided relaxation (often called Yoga Nidra) can get you to focus on a guided body scan further reducing your ability to be thinking of other things from the day
Leave a notepad and pen at your bedside, right down those last to do items and then put that sheet away and know you won’t forget it in the morning
If you find your mind is not thinking of anything in particular and you still can’t sleep try:
Sleep music or sleep stories (on insight timer or headspace) to assist with drifting off to sleep
Practice deep breathing and guided full body relaxations, again let someone else do the work of guiding you to sleep!
If it has been more than 15-20minutes, get up! What?! Yes, get out of bed, grab a sip of water, go to the bathroom and reset. Remind yourself it is ok and that you are going to have a great sleep ahead!
Stay positive and tell yourself you are capable of great sleep. Say it until you believe it, or until you drift off into deep, deep, sleep
More refined tips can include things like having a snack before bed, ideally with protein for steady digestion into the night and hey, most athletes could use a little more protein at bedtime for recovery so it’s a win either way. Another is to not exercise in the hours before bed, if you do because that is when it fits, you might especially benefit from your foam rolling and a calming meditation to shift into a relaxing space before sleep
Awake at weird hours or throughout the night? These are for you:
First, do what helps you fall asleep at the start of the night. If you listened to music, a relaxation or anything else, put that back on
Leave headphones beside your bed and use them if needed in order to listen to your sleep sounds
Try using positive self talk, knowing you will fall right back asleep, or telling yourself it is possible
Stay relaxed, breathe, know that you are capable of sleep and capable of functioning tired if needed, apparently we are all doing it
If you are awake for more than 20 minutes, get up. Walk around for a moment, take some deep breaths, reset.
Go back to bed and do deep exhalation based breathing (in for 4, out for 6-8, in through the nose, out through the mouth), visualize the comfiest, coziest place, be there in your mind and let your body follow
Remember that relaxation is restorative. If you are awake, you might as well be relaxing and gaining the benefits. Nothing else needs to be done.
Sleep can change over time so whether you feel you have always struggled with it or are just in a rough patch, keep at it. Just like a long run, things will undoubtedly change. Having tools and strategies to use can benefit us when problems arise, or to maybe prolong periods of good sleep! In the end try things and remain persistent. Sleep is a tough one and it can take weeks to see changes, so if you try any of the tips above, keep at them. Make sustainable changes, and trust yourself and the process.
You can find a checklist with some of these strategies here
xo, Jenny