By: Dr. Trey Martin PT, DPT
Find me on Instagram @athletedocrehab for more tips, exercises, and healthy living advice.
I have always been a person who is fascinated by optimizing my health and performance. Why do some people have endless energy? How can people wake up at 4am to workout or run? Why are some people so efficient, concentrated, and effective all day? How can I be “on” all the time? These thoughts shape my google searches everyday! I have noticed one alarming trend, even in the medical field, no one really gives more than lip service to sleep. Want to find a diet? There are 1000s of diet strategies. Need workout advice? Every medical person, fitfluencer, resident buff guy, and gene pool winner has their own 2 cents. What about sleep though? Get your 7-9 hours, its good for you. That’s all we are told!? You can be in bed for 9 hours and only sleep 6 of them. Maybe you sleep 8 hours, but none of it is deep sleep. Perhaps you wake up frequently during the night. See my point? No one is providing actual solutions to sleep problems!
Telling someone you need 7-9 hours of sleep for good health is like telling someone exercising 30 minutes a day is essential. It is a no s*^t statement. We need more solutions and public awareness on how to get to sleep and stay asleep.
I am not going to drone on and on about the benefits of sleep. But, here is the quick snapshot. Adequate, quality sleep decreases all cause mortality, improves energy levels, helps with fat loss, rebuilds muscle, assists mental concentration, enhances decision making, and point blank makes you a nicer person. So how do we get this magical elixir of life, Dr. Trey? Routines. The human body loves regimented routines. Our bodies have circadian rhythms that govern wakefulness and sleepiness. Utilizing this principle is the cornerstone of good sleep. Developing a nighttime routine will help improve sleep quality and results. Here is my 10 rules for optimal sleep.
Go to bed at the same time every night. Wake up at the same time every morning.
Place the alarm clock away from the bed. (so you don’t hit snooze 17 times)
No screen time for 1 hour before bed.
Plan something you look forward to when you wake up. (translation: coffee)
Use sleep music that utilizes delta waves.
Try 4-7-8 deep breathing pattern when you lay down. The pattern is a 4 second inhale, 7 second hold, and 8 second exhale.
Take time to reflect on the day.
No alcohol or caffeine close to bedtime.
Limit sugar consumption right before bed and eating something satiating such as a slow digesting protein or fat.
Do some form of physical activity every day.
If you try any of these tips, you will sleep better, you will feel better, and you will be able to take on the next day better. Try it out and see what I mean. The hardest part is starting. Sleep, nutrition, and exercise all share this common theme, we know sort of what to do, but we don’t do it. Now you know exactly what to do. I have led the horse to the water… and you know the rest.
References:
Kitsaras, G., Goodwin, M., Allan, J. et al. Bedtime routines child wellbeing & development. BMC Public Health 18, 386 (2018). https://doi.org/10.1186/s12889-018-5290-3
Soehner AM, Kennedy KS, Monk TH. Circadian Preference and Sleep-Wake Regularity: Associations With Self-Report Sleep Parameters in Daytime-Working Adults. Chronobiology international. 2011;28(9):802-809.
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