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00:00:00 What's getting in the way of your sleep? Sleep is complex and there are so many potential factors that may be influencing your ability to sleep and sleep well. I always tell my clients that it's often not their sleep system itself that's the issue. Rather, there are a number of other factors that are going on in their lives that are
00:00:21 impacting their sleep, but once we tease out and address those root causes, better sleep usually follows. I consider that really great news because it means that you have the ability to I consider that really great news because it means that you have the ability to change your sleep for the better. While sleep issues should always be examined holistically and treated on an
00:00:41 individualized level, I want to share with you some of the top three most common sleep disrupt ors I see when I'm working with my clients. Then, I'm going to offer you some really practical evidence-based tips that are going to improve both your nighttime sleep and your daytime energy levels. both your nighttime sleep and your daytime energy levels.
00:01:05 Having an inconsistent or changing sleep schedule has a big impact on sleep. As a society, a lot of us are suffering from something called social jet lag, which means we're keeping a somewhat regular wake and sleep schedule during workdays but completely change it up on the free days. For example, we might wake up Monday to Friday at 7am and go to bed around 10 at night, but
00:01:29 then the weekend rolls around and we go to bed at midnight and sleep in until then the weekend rolls around and we go to bed at midnight and sleep in until 10. As a result, we may find it hard to fall asleep on Sunday night and feel refreshed on Monday morning. That's because when you're not following a consistent routine, which includes when
00:01:46 you go to sleep and when you wake up, your circadian rhythm and sleep pressure get all out of whack and this can impact your sleep for the worse. So my first piece of advice is try to go to bed and wake up at around the same So my first piece of advice is try to go to bed and wake up at around the same time each day, seven days a week, ideally keeping bedtimes and wake times within about an hour of each
00:02:10 other. If you had to pick one to start, waking up at the same time each day will make the biggest difference and that's because if you're anchoring your wake time, your body will eventually come to anticipate sleep and get tired around the same time each night. Even if you had a terrible night sleep the night before and didn't fall asleep Even if you had a terrible night sleep the night before and didn't fall asleep
00:02:31 until 2am, try and keep that alarm set for the same time. Because here's what's going to happen. Yes, you may be tired that day and may feel a bit grumpy and not acting your best self, but first of all, you've had days like these before, you can get through it and you should be rewarded with good sleep the following night because that sleep pressure is
00:02:54 so high from your lack of sleep the night before. from your lack of sleep the night before. Sleep disruptor number two, incorrectly timed light exposure. Light plays a huge role in your sleep wake cycle. Consider the light, both natural sunlight and artificial sources, so things like TVs, phones, and LED lights can affect an altar when you feel sleepy and when you feel alert
00:03:23 . When light hits your eyes, it sends a message to your brain to wake up and your body starts to release these alerting and mood boosting hormones and chemicals. to release these alerting and mood boosting hormones and chemicals. But if you're not getting enough bright light during the day, those alerting messages don't get sent and you may feel sluggish and fatigued.
00:03:41 Now, if you're exposed to too much bright light in the evening before bed or in the middle of the night, especially ones that have strong blue light signals, this may trick your body into thinking it's daytime and it might suppress the production of melatonin, which is a sleep hormone, making it harder to fall asleep or stay asleep. which is a sleep hormone, making it harder to fall asleep or stay asleep.
00:04:03 So one of the most impactful changes you can make in terms of resetting your sleep is managing your light exposure. If you're listening in the morning or closely after you wake up, try and get 15 to 30 minutes of natural outdoor light. Take off those sunglasses as they will block some of that important light spectrum that
00:04:22 you actually want during the day. But I recognize that it's not always realistic to get outside first thing, so even eating even eating breakfast in front of a bright window or blasting the lights on in your home will help and even getting outside within a couple hours of waking is beneficial. Try and get outside for another 15 to 30 minutes around lunch or really anytime
00:04:46 throughout the day. That light is going to help keep you energized and happy. In the evening, however, you want to think about limiting your bright light exposure. If you can put lights on dimmers or use lamps or candles, that's great.
