The ABCs of Getting More ZZZs
Posted by Medavie Blue Cross on November 19, 2024
The ABCs of Getting More ZZZs
Posted by Medavie Blue Cross on November 19, 2024
Not getting enough sleep? You’re not alone.
Sleep deprivation is a common problem, with one in four people having sleep difficulties, from a restless or unsatisfying sleep to insomnia. Women, in particular, are more likely to experience sleep problems than men, often due to hormonal changes, pregnancy, and menopause.
If you don’t get a decent amount of shut eye, how does your mind and body react? Do you experience brain fog and clumsiness? A good night’s sleep will allow your body to repair and be ready for the next day. Conversely, poor sleep can negatively affect your daytime energy, productivity, emotional balance, and even your weight.
Did you know? Sleep is just as important as regular exercise and a healthy diet.
It is essential for brain functioning, increasing knowledge retention, polishing long- and short-term memory, boosting immune systems, and building resistance to infectious diseases. Given the current global health crisis, sleep has never been more important to our physical and mental wellbeing.
If you’re tired of tossing and turning at night, we have tips to help you enjoy a better sleep, boost your health, and improve how you think and feel during the day. We curated expert advice from leading health professionals and sleep specialists* to create what we call the ABCs of getting more ZZZs.
Top Ways to Improve your Sleep
Establish a bedtime routine
Getting in sync with your body’s natural sleep-wake cycle, or circadian rhythm, is one of the most important strategies for sleeping better. A bedtime routine cues your body that it’s time to go to sleep.
Pro Tip: Don’t force yourself into bed at a particular time if you’re not feeling sleepy. You’ll only lie awake in bed, frustrated that you can’t sleep.
Relax your mind and body
Before you turn in for the night:
- Take a hot bath (90 minutes before you plan to go to bed).
- Listen to calming music.
- Do a relaxation exercise or mediate.
Create a comfortable sleep environment
Make sure you have a firm, supportive mattress and fresh, comfortable bedding. Also, minimize noise, block out light and keep your room at a slightly cool temperature (around 65° F or 18° C).
Control your exposure to light
Melatonin is a hormone that helps regulate your sleep-wake cycle. Your brain secretes more melatonin when it’s dark, making you sleepy, and less when it’s light, making you more alert. For this reason, spend time outside during daylight, let light into your home or office space, and limit light at night, making sure your room is dark when it’s time for shuteye.
Avoid bright screens within 1-2 hours of your bedtime
The blue light emitted by your phone, tablet, computer, or TV is especially disruptive. You can minimize the impact by using devices with smaller screens, turning the brightness down, or using light-altering software.
Sleep only
Once you’re under the covers, avoid reading, watching television, working, or studying. These activities keep your mind active, which gets in the way of a sound sleep. Instead, try deep breathing exercises or a calming app instead.
Limit caffeine
Avoid consuming caffeine at least four hours before bedtime. Caffeine is a stimulant and cause sleep problems up to ten to twelve hours after drinking it!
Establish a fixed awakening time
Help set your body’s internal clock to enhance the quality of your sleep. Try waking up at the same time every day (even on weekends), no matter how well or poorly you slept. This way, your body will begin to get used to a regular sleep rhythm — and you won’t need an alarm clock!
Skip the nap
While napping is a good way to make up for lost sleep, naps can interfere with normal sleep cycles, making your body more tired when it’s bedtime.
Pro Tip: Limiting nap times to 20 minutes in the early afternoon allows you to pay off your sleep debt without disturbing your natural sleep-wake rhythm.
Get physical
People who exercise tend to have more restful sleep. Regular exercise (at least 30 minutes three times a week) improves the symptoms of insomnia and sleep apnea and increases the amount of time you spend in the deep, restorative stages of sleep.
Pro tip: For best results, take a walk or run in the late afternoon or early evening, not too close to bedtime.
Chart your progress
Use a sleep diary to track your weekly progress and identify what works best for you to get those all-important ZZZs.
Be consistent
Pick a strategy and stick to it. Try to do the same thing every night and remember these strategies can take time. Be patient, hang in there and sweet dreams!
Women-specific sleep support
If you're a woman struggling with sleep issues, remember that your experiences may be unique. Hormonal changes throughout your life can significantly impact your sleep patterns. Don't hesitate to discuss these issues with your healthcare provider, as they can offer tailored advice and treatments. Visit our Women’s Health page to discover specially designed health solutions that recognize the unique health needs of every woman, in every stage of life.
Still can’t sleep?
If you're struggling with sleepless nights impacting your daytime energy, emotional balance and productivity, seek expert help. If you’re a Medavie Blue Cross member, you may also have support available through your benefit plan, including:
- 5 hours of adult and pediatric sleep coaching is free to eligible members and dependents every year through our EFAP program, inConfidence. The health coaching begins with a detailed assessment by an RN who may make other suggestions (i.e., checking for conditions like sleep apnea)
- Tailored solutions to support individuals experiencing sleep challenges during perimenopause through post-menopause through the sanoMidLife program.
- A therapist-guided iCBT program for insomnia through our partnership with Mind Beacon
- Our Health Connected wellness portal features a health assessment tool to help identify health risks, including lack of sleep
- sanoLiving our new partner in women's midlife wellness, offers Medavie plan members personalized, evidence-based care to support you through menopause and its impact on sleep.
- And more!
Your Blue Cross benefits... wherever, whenever.
Check if your plan covers the services above through our Blue Cross Mobile app. Download it for iOS and Android devices.
*Sources:
Medavie Blue Cross is a premier all-in-one carrier that provides health, dental, travel, life and disability benefits and administers federal and provincial government-sponsored health programs. Together with Medavie Health Services, we are part of Medavie, a health solutions partner committed to improving the wellbeing of Canadians. We are in the...