Unlocking the Benefits of Quality Sleep: Tips for Improving Restful Sleep

By Ingrid Snellings, BA, Health Coach

We all feel much better in the morning after getting a full night of rest, but what happens in the short-term and the long term if we do not?  What are the benefits of regular quality sleep?  How can you improve your chances of getting a full night of peaceful sleep?

Purpose and Benefits of Quality Sleep

According to the NIH, adults should get 7 to 9 hours of quality sleep regularly to receive the most health benefits. Why is it necessary that we regularly sleep a certain number of hours to receive benefits?

Sleep is important for our mental and physical well-being.  It supports clarity of mind, emotional stability, and the ability to focus and process memories.  During deep sleep, our brain goes through a cleaning process that removes waste products produced during waking hours.  The brain shrinks and cerebrospinal and interstitial fluids “sweep the brain” in between neurons.  One of these harmful substances is amyloid proteins, which are found in higher levels in people with Alzheimer’s disease and other cognitive declines. (Brehm et al, 2019)

“Research suggests that sleep contributes to memory function by converting short-term memories into long-term memories, as well as by erasing, or forgetting, unneeded information that might otherwise clutter the nervous system.”   Quality sleep also improves other cognitive functions such as creativity, decision-making, learning, and problem-solving skills.  Sleep allows the body to make repairs and regrowth not only in the brain but also in the body which includes “muscle repair, protein synthesis, tissue growth, and release of hormones.”  Quality sleep increases immune functioning.  While we sleep, cytokines are produced which are proteins that fight against both inflammation and infection.  Our bodies also produce antibodies and immune cells. (Nunez & Lamoreux, 2023)

Detrimental Effects of Chronic Sleep Deprivation

“People who are chronically sleep deprived are more likely to be overweight, have strokes and cardiovascular disease, infections, and certain types of cancer than those who get enough sleep.  Sleep disturbances are common among people with age-related neurological disorders such as Alzheimer’s disease and Parkinson’s disease.” (NIH) The Sleep Foundation also includes increased risk of diabetes 2 and “poor mental health”. (Pacheco) Research conducted by Himali et al suggests that improving the quality of sleep is a “modifiable dementia risk factor.”

“Some studies have shown sleep deprivation leaves people vulnerable to attention lapses, reduced cognition, delayed reactions, and mood shifts.” (Pacheco) Lack of sleep can lead not only to poor physical and mental health but can also lead to increased risk of vehicle accidents, and injuries.  In elderly people, lack of sleep can increase the risk of falls. (Nunez & Lamoreux, 2023)

Tips to Improve Restful Sleep

Many factors can disrupt quality sleep, which may include stress, anxiety, medications, what we consume and when, and many other factors.  According to the NIH, as we age, we may tend to have more occurrences of waking in the middle of the night, restlessness, and problems falling asleep.

Developing a bedtime routine can help prepare one’s body for a good night’s sleep.  Here are some suggestions on how to increase the likelihood of a good night’s sleep:

1. Create a relaxing environment and a regular bedtime schedule:  Use your bedroom only for sleep, not work, watching television, or using electronics as blue light reduces melatonin production.  Keep your room dark, quiet, and cool (between 65- and 72 degrees Fahrenheit).
   

2. Importance of a regular bedtime schedule:  Keeping a regular schedule helps improve how circadian rhythms work to influence sleep.  As the sun sets, melatonin is released and sets off other bodily functions that prepare us for sleep.  To prevent interference with this schedule, we should also keep a regular dinner schedule that provides our bodies enough time to digest food before bedtime.  Allow at least two hours before bedtime for food to digest.  If getting sleepy is difficult, maybe consider taking a small dosage of fast-release melatonin as the sun sets or 2 hours before bedtime to mimic natural melatonin production at sundown.  (Cleveland Clinic, 2022) However, according to the Sleep Foundation, melatonin should only be used for short-term use as long-term use can interfere with natural melatonin production.  (Summer & Singh, 2023)
   

3. Create a bedtime routine to enhance relaxation 30 to 60 minutes before lights go out:  Take a bath, read, do deep breathing exercises, meditate, visualize a pleasant place or relaxing activity, journal, or listen to relaxing music.  Do a relaxing activity that helps you to feel sleepy.
   

4. Enhancing a positive mind:  Use this time to think about things that you are grateful for.  This is my time for prayer which I always begin with thanksgiving.  I also use this time for Bible study.  Be careful of the media that you expose yourself to and consciously pick content that is uplifting, educational, and positive to help nurture your state of mind.  This is one way to help reduce stress and anxiety.
   

5. Do not have caffeine or nicotine later in the day: I cannot drink caffeine after 11 a.m. or I will feel its effects at bedtime.  Avoid drinking alcohol 2 or 3 hours before bedtime. 
   

6. Exercise regularly:  “Based on available studies, “We have solid evidence that exercise does, in fact, help you fall asleep more quickly and improves sleep quality,” says Charlene Gamaldo, M.D. , medical director of Johns Hopkins Center for Sleep at Howard County General Hospital.”  However, it is not conclusive how exercise affects sleep depending on how near it is to bedtime when one exercises.  Effects seem to vary amongst individuals.  If exercise interferes with falling asleep, it is because exercise increases endorphins and raises core body temperature both of which influence wakefulness.  Exercise at least 90 minutes before bedtime to allow the body to return to normal. (John Hopkins Medicine)
   

7. Go outside daily as natural light helps regulate circadian rhythms:   According to the NIH, “…the greatest influence [on circadian rhythm] is the exposure to light.  Specialized cells in the retinas of your eyes process light and tell the brain whether it is day or night and can advance or delay our sleep-wake cycle.”
   

8. Difficulty Falling Asleep:  If you cannot fall asleep, the NIH suggests not lying there awake, but doing an activity like reading until you feel sleepy.
   

9. Natural Sleep Aids:  Drink chamomile tea, tart cherry juice, or warm milk as recommended by Charlene Gamaldo, M.D., medical director of Johns Hopkins Center for Sleep at Howard County General Hospital.
   

Other supplements that may induce sleep as recommended by Healthline.  Do your own research when adding any supplements to your diet and discuss with your healthcare provider or Registered Dietician before taking any new supplements.  This includes the addition of melatonin:

• Ginkgo biloba: A natural herb with many benefits, it may aid sleep, relaxation, and stress reduction, but the evidence is limited.

• Glycine: A few studies show that taking 3 grams of the amino acid glycine can improve sleep quality.

• Valerian root: Several studies suggest that valerian can help you fall asleep and improve sleep quality.

• Magnesium: Responsible for over 600 reactions within your body, magnesium can improve relaxation and enhance sleep quality.

• L-theanine: An amino acid, L-theanine can improve relaxation and sleep.

• Lavender: A powerful herb with many health benefits, lavender can induce a calming and sedentary effect to improve sleep. (Mawer, 2023)

• Vitamin D:  According to one article, studies found that those with low levels of vitamin D slept fewer hours than average. Your Healthcare provider can determine if you are low in vitamin D. (Bayless & Oglethorpe, 2023) 

Wakefulness During the Night

• Urinating during the night:  Limit liquids 30 minutes before bedtime.  It is natural to have to get up occasionally to urinate in the middle of the night, but if you are getting up 2 – 4 times even if you limit liquids, then Prevention.com suggests it could be caused by an imbalance of electrolytes caused by consuming too much water and not enough natural, unprocessed sea salt which helps your body absorb water more efficiently, according to Jonathan Steele, R.N., executive director of WaterCures.org. Solution: About 30 minutes before going to sleep, drink a small glass of water with a pinch of unprocessed sea salt, Steele suggests. “Unprocessed salt helps the water to get into all of our cells,” he says. You need to take the salt with H20 to ensure your body retains both, he adds. (Bayless & Oglethorpe, 2023) It is important to note that sea salt is different from table salt which if consumed at higher levels can cause high blood pressure.  Not drinking enough water can also cause high blood pressure.  It is important to drink lots of water if you choose to consume added sea salt.  According to the Mayo Clinic, men should drink 15.5 cups of water per day and women should drink 11.5 cups. (Mayo Clinic Staff, 2022) Natural, unprocessed sea salts are loaded with important trace minerals for our bodies.  Table salt has been processed and stripped of these nutrients.  As with other new supplements, it is advised to discuss changes with your healthcare provider or a Registered Dietician. There are other reasons for frequent urination at night, such as prostate issues, diabetes, heart disease, high blood pressure, and more.  If reducing water intake does not help reduce frequent urination at night, then it is suggested that you discuss possible causes with your healthcare provider.
  

• Racing Thoughts:  Sometimes you may wake up in the middle of the night with thoughts that are difficult to get rid of and may cause you to feel stressed or anxious.  Racing thoughts can be caused because you have unresolved issues.  I have dealt with this frequently.  The best solution I have found is to pray and meditate while either saying God’s name, Yahuah, over and over or meditating on verses that focus on giving our worries over to Him. Other solutions may be “Grounding.”   Grounding Technique: The 5-4-3-2-1 method is a simple way to practice grounding. Identify five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. This technique works wonders in anchoring you to the present, diverting your mind from racing thoughts. (Musonic, 2023)
  

• Breathing Techniques: Breathe in through your nose, into your belly (not your chest) to get a full breath, then out through your mouth.  Using the 4-7-8 method, breathe in for 4 seconds, hold for 7 seconds, and slowly breathe out for 8 seconds.  Repeat. (Musonic, 2023)
  

• Progressive Body Relaxation:  Starting at the top of your head downwards, focus on muscle groups, tense, and then relax.  Progress through to your feet.  (Musonic, 2023)
  

When to Seek Medical Support

If these tips do not help you get more restful sleep, perhaps you might consider discussing this with your healthcare provider.  Your healthcare provider can make a referral for “a polysomnogram or other test to diagnose a sleep disorder.” (NIH) Your sleep patterns may also be affected by medications, genes, anxiety, stress, and lifestyle habits.  Your healthcare provider can help determine factors leading to sleeplessness and provide you with further assistance and referrals to specialists.

Coaching Support

As a certified Health and Wellness Coach, my training has provided me with tools to help you identify factors in your life that may be interfering with sleeping well.  I also have tools to support you in making changes in your life that you can add to your daily schedule to help provide you with quality sleep.  Contact me for an individualized program and support!

References

Brehm, B. A., Colberg, S. R., Fassbender, J. E., Finn, L., Fogg-Phillips, L., Franklin, B. A., Jo, S., Matthews, J. A., Muth, N. D., Pagoto, S., Pettitt, C. D., Read, B., Skinner, J. S., Zize, M. (2019). The Professional's Guide to Health and Wellness Coaching. American Council on Exercise.

Nunez, K., & Lamoreux, K. (2023, June 20). What Is the Purpose of Sleep? Retrieved February 20, 2024, from https://www.healthline.com/health/why-do-we-sleep

NIH (n.d.). Brain Basics: Understanding Sleep. National Institute of Neurological Disorders and Stroke. Retrieved February 20, 2024, from https://www.ninds.nih.gov/health-information/public-education/brain-basics/brain-basics-understanding-sleep 

Himali, J. J., PhD, Baril , A. A., PhD, Cavuoto, M. G., PhD, Yallourou, S., PhD, Wiedner, C. D., PhD, Himali, D., MS, DiCarli, C., MD, Redline, S., MD, Bieser, A. S., PhD, Seshadri, S., MD, & Pase, M. P., PhD (2023, October 30). Association Between Slow-Wave Sleep Loss and Incident Dementia. JAMA Network. Retrieved February 20, 2024, from https://jamanetwork.com/journals/jamaneurology/article-abstract/2810957?

Pacheco, D., & Singh, A., Dr. (n.d.). Why Do We Need Sleep? Retrieved February 20, 2024, from https://www.sleepfoundation.org/how-sleep-works/why-do-we-need-sleep

Cleveland Clinic (2022, February 6). When Is the Best Time To Go to Sleep? Health Essentials. Retrieved February 20, 2024, from https://health.clevelandclinic.org/what-time-should-i-go-to-bed

Summer, J., & Singh, A., Dr. (2023, October 16). Is It Safe to Take Melatonin Every Night? Retrieved February 20, 2024, from https://www.sleepfoundation.org/melatonin/is-it-safe-to-take-melatonin-every-night#:~:text=Melatonin%20is%20safe%20for%20short,headaches%2C%20nausea%2C%20and%20fatigue.

John Hopkins Medicine (2023). Exercising for Better Sleep. Health. Retrieved February 20, 2024, from https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep

John Hopkins Medicine (2023). Natural Sleep Aids: Home Remedies to Help You Sleep. Health. Retrieved February 20, 2024, from https://www.hopkinsmedicine.org/health/wellness-and-prevention/natural-sleep-aids-home-remedies-to-help-you-sleep

Mawer, R., MSc, CISSN (2023, February 23). 17 Proven Tips to Sleep Better at Night. Nutrition. Retrieved February 20, 2024, from https://www.healthline.com/nutrition/17-tips-to-sleep-better#_noHeaderPrefixedContent

Bayless, K., & Oglethorpe, A. (2020, March 12). 15 Reasons You Keep Waking Up in the Middle of the Night, According to Doctors. Retrieved February 20, 2024, from https://www.prevention.com/health/a20511394/why-you-wake-night/?utm_source=google&utm_medium=cpc&utm_campaign=arb_ga_pre_md_pmx_us_urlx_20739785489&gad_source=1&gclid=CjwKCAiAuNGuBhAkEiwAGId4auyp6m0tmIlPo3nnOj411QemtPOe_pRibRs2WQ1nUcvMQp0fXjaw6RoCjk0QAvD_BwE

Mayo Clinic Staff (2022, October 12). Water: How much should you drink every day? Healthy Lifestyle Nutrition and Healthy Eating Print. Retrieved February 21, 2024, from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256

Musonic, C., PhD, RD, CDCES, MBA (2023, October 10). Racing thoughts at night? Learn to manage midnight anxiety. Retrieved February 20, 2024, from https://www.calm.com/blog/racing-thoughts-at-night