Tips for getting a better night's sleep

It wasn’t “Sleepless in Seattle,” but it was close. The annual meeting of the Associated Professional Sleep Societies was held in Seattle in June, and some of the findings are enough to keep you up at night.

Many of us find it hard to turn our brains to “off,” even once we’ve managed to turn electronic devices off. Work, family and financial matters weigh on the mind. Maybe we skipped a meal, or used caffeine or “energy drinks” to push through that afternoon slump, or cover up a sleep deficit.

We know exercise can help melt daily stress, but the news from Seattle was that not all exercise is equal. According to a study conducted at the Center for Sleep and Circadian Neurobiology at the University of Pennsylvania, those who chose a rigorous physical activity such as running, biking or golfing, or even a gentler one such as walking, yoga, or gardening, were more likely to sleep well than those whose “exercise” consisted of household chores and child care.

No one is saying household chores and taking care of kids isn’t hard work. It just might not be the best path to a good night’s sleep.

After all, our bodies have evolved to tire as the day wears on and the evening sets in. Ideally, we should be winding down into a relaxing routine as bedtime approaches. Clashing dishes, piles of laundry, and demanding children – while providing plenty of exercise – keep us focused on others’ needs, when everyone needs a bit of time for themselves.

A healthy sleep-wake cycle starts with a healthy diet. Eating well means three good meals a day, with plenty of fresh fruits and vegetables. If you bypass breakfast, your blood sugar levels can plunge, sapping energy and causing irritability that stresses you out, makes the day harder, and contributes to sleep problems. So make time to eat, and remember to avoid or reduce caffeine and sweets later in the day.

Next comes environment. Hard as it may be, as night approaches you need to tune out the TV, turn down the lights, and shut off electronic devices. Normally, when sunlight fades the human retina stops getting stimulated, the brain converts serotonin to melatonin, and the body goes into sleep mode. The bright blue lights of computer screens inhibit creation of melatonin, potentially disrupting sleep.

Finally, communicate with your family. If sleep is no walk in the park for you, try a real walk in the park to burn off some of the day’s tension. If you have small children to watch, take turns with your spouse taking time out. Skip the news in favor of a bit of yoga. Replace the talk radio with a half hour of meditation. Or take a half-hour to read your favorite book.

There’s no magic number for how much sleep we should get. It depends on your age and individual needs. The consensus, according to the National Sleep Foundation, is seven to nine hours for adults, 10 to 11 hours for children ages 5 to 10, and up to 14 hours for infants and toddlers.

If you’re reading this, chances are you’re not sleeping like a baby. But there’s a lot you can do – with diet, environment, and communication – to make it more likely the sandman will pay you a restful visit each night.

Steve Bernardi is a registered compounding pharmacist and co-owner of Johnson Compounding & Wellness in Waltham (www.naturalcompounder.com). Readers with questions about natural or homeopathic medicine, compounded medications, or health in general can email steve@naturalcompounder.com or call 781-893-3870.