Introduction to Sleep Resilience
- Disengage from social media and screen-based activities an hour before going to bed will allow you to “unwind”.
- Organize a healthy lunch for the next day, and lay out the day’s routine so that you are not worried about this as you lay down to sleep.
- Try engaging in a physical relaxation routine such as mindfullness breathing.
- Find reading material that is calming and entertaining for a relaxed hour of reading with a decaffeinated tea before heading to the bedroom, or try reviewing a restful “sleep journal” filled with positive affirmations and images of calm and comfort.
The human organism works in sync with the circadian rhythm. It is controlled by our biological clock and all clocks require consistency. It’s the reason why you should try to stick to roughly the same routine all week long… including on Sundays!
Getting restorative sleep is also about having a healthy lifestyle. Include time for activity, physical exercise, nutrition intake, and enjoyment in your day. Look at your calendar and block time within each day for all the above. Follow through with consistency and review your progress with sleep success and fatigue reduction. Keep notes on the best sleep nights and look for the pattern.
Exercise: Pre-Sleep Rituals
Exercise: Sleep Hygiene
Consider a healthy sleep hygiene routine to ensure you feel rested and your body has the available energy necessary to promote feelings of wellness. Healthy bodies logically heal faster from injury, and rested and energized individuals, will generally have the reserves necessary to recover from emotional trauma and challenges.
- Go to bed at the same time each day.
- Wake up at the same time each day.
- Set a time to “disconnect” a from screens in the evening.
- Get regular exercise each day, for at least 20 minutes. The best time is in the morning.
- Go outside everyday or get daily exposure to bright light.
- Keep the bedroom quiet.
- Keep your bedroom dark.
- Keep your bed comfortable-this includes: supportive mattress and cool temperature.
- Do relaxation exercises before bed. Some examples might be breathing exercises, stretching, drinking caffeine-free tea, or a warm bath.
- Keep your hands and feet warm. Wear warm mittens and/or socks.
- Take medication as directed by your doctor.
- Exercise or do stimulating activities just before bed.
- Have caffeine in the evening (at least 4-6 hours before bed). Sources of caffeine include coffee, chocolate, and many teas and sodas.
- Read or watch television in bed.
- Read social media, news feeds or e-mails in bed.
- Use alcohol to help you sleep.
- Take daytime naps. If you must nap, it should be 20-30 minutes and before 3pm.
Medicine & Science in Sports & Exercise: Translating Fatigue to Human Performance
Transportation Safety Board of Canada: Effects of fatigue on human performance – Why the TSB investigates for fatigue in every occurrence
Alex Fergus: How to Improve Your Sleep With Morning Sunlight
Ruben Bouma: How To Reset Your Waking Rhythm by Viewing Morning Sunlight
NIH: Brain Basics: Understanding Sleep
URGOnight: 10 Tips For Good Sleep
Matt Walker: 6 Tips For Better Sleep (Video)
Jason Stephenson: Fall Asleep In MINUTES! (Video)