5 Strategies for Getting Quality Sleep, Even in 2020
At this point, I find it hard to talk about my love of teaching without also talking about the importance of self care and health because they are both so critical in achieving or maintaining a fulfilling and sustainable teaching career. Whether you are just beginning your self care practice, or already feel like you have a lot of good habits in check, sleep should be a foundational piece of your wellness routine. In fact, I’d argue that it’s one of, if not the most important practice you can get serious about now.
A good night’s sleep is critical because during sleep your body recovers from the day. Sleep aids in lowering inflammation, it improves memory and focus, it regulates hormones, and has a tremendous impact on mood. Another incredibly important function of sleep is to regulate your metabolism, and the duration and quality of your sleep has a tremendous impact on cravings and appetite. Poor sleep leads to much more intense sugar or carbohydrate cravings and causes us to be hungrier in general. Getting good sleep can keep this in check and allow us to more easily balance our blood sugar. (For more incredible sleep research and data, read Lights Out: Sleep, Sugar, and Survival by Bent Formby & T. S. Wiley)
I know that too many of us are struggling to get our shut-eye, either because we’re up late planning or bingeing TV shows in order to de-stress, but in this post I hope to inspire you to take a few simple actions to prioritize yourself and become an even better teacher.
1. When I consider my health and my healthy habits, I try not to get swept up in trends or fads but rather think about living the way nature intended. In the case of sleep, nature’s intention is for humans to sleep when it’s dark and wake up when it’s light. Light has a tremendous impact on our circadian rhythm and hormones (which is why getting sunlight as early in the morning after waking is very important for regulating melatonin!). Unfortunately, many of us stay awake far too late, and even if we don’t, our body’s natural circadian rhythm is interrupted by excessive light (typically from electronic devices). So here’s the tip: Blue light blocking glasses are not enough. Get serious about getting off your devices (yes, even your phone) at least 30 minutes before bed (I shoot for an hour). If possible, turn off overhead lights, too, and use lamps or--even better--red lights (like Himalayan salt lamps) to set the stage for sleep. This will give your body time to wind down and prepare for sleep, and it will make a tremendous difference in sleep quality! Lastly, if you have any source of light shining in your bedroom while you sleep, turn it off or use a blackout sleep mask! I use this one.
2. But right before you put your phone away for the night, open this simple but amazing app and log your “three good things” for the day. A good night’s sleep also needs to be supported by our mental state, and when we train our brain to focus on the positive each night, we begin bedtime in an uplifted and peaceful state of mind.
3. Something fun, but not necessary for bedtime, is this new alarm clock I am really loving! The Jallo alarm clock has some awesome features. First, it has a bedtime setting with thirty minutes of an orange glow light and peaceful nature sounds. I use this to read before I fall asleep. It also has really soothing wake-up sounds like waves crashing or birds chirping. And my favorite feature is that it actually lights up (like a lamp) when the alarm goes off in the morning. This helps you wake up more naturally, especially if you’re like me and wake up for work in the dark. I also love the price tag. The Jallo is so much more affordable than some of the fancy shmancy competitors like the Hatch alarm clock (which, btw, also seems great!).
4. Another strategy for enhancing bedtime and sleep quality is using magnesium to promote relaxation and restorative sleep. Instead of taking a supplement in pill form, I choose to either take a bath with lavender essential oil and magnesium flakes (which are more bioavailable than the magnesium in epsom salt), or if I don’t have time for a bath (which is 99% of the time), I use a magnesium spray on the bottom of my feet. This has been a major game changer for me at night, and I can’t recommend it enough! (This is also a great alternative to melatonin, which I do not feel personally comfortable taking because it is a hormone).
5. My last tip takes only 3-5 minutes and is totally free! Right before bedtime, put your feet up against a wall and leave them there for a few minutes. I do this against my bed’s headboard. This gets the stagnant lymphatic fluid in your legs and feet circulating, and it has been shown to improve sleep quality. I swear by this tip--it’s been amazing for me. Try it, and tell me what you think!
Do you use any of these strategies? Let me know which have worked for you! Better sleep = better teaching = better life. We’ve got this, friends!
♥ Kara & Riley
