No, not from this module (I hope!). But how well and how much you sleep can have a profound effect on your weight, body composition, and more. We'll look at the "why" of getting more and better sleep in another module. (Take my word for it: it matters.) For now, let's get started on the "how."
The first step is to make sure you have an environment conducive to a good night's sleep.
- Make your bed comfortable. We spend a huge amount of time in bed. Making it be as comfortable as possible is kind of a no-brainer. Yet many of us sleep on cheap or worn-out (or both) mattresses, stacking some undersized pillows in an attempt to prop up our heads. Evaluate your mattress, pillows, and sheets. If they're not helping you sleep well, they're hindering you. Upgrading them should be a very high priority.
- Be cool. Cooler temperatures have been shown to improve sleep quality for most adults. This might mean lowering the thermostat, opening a window, using a fan, or switching to a lighter blanket or cooler sheets. There are many options, and not one "right" temperature for everyone. Find your sweet spot.
- Go dark. Turning the room or bedside light off is a good start, but other light sources can disrupt your sleep as well. LEDs and standby lights from electronic devices and clocks can cause just as much sleep disruption as a glowing phone or tablet screen. Turn them away, turn them off, cover them up--whatever works to keep you in the dark. Window shades and curtains can also be a big help.
- Cut the distractions. Anything waking you up during the night? There's probably not much you can do about the kids. You should have a few more options with pets. But electronic devices that flash, beep, or vibrate? They gotta go. Bedtime is for sleep. Get over it. If you're in a noisy area, you might want to try a white noise generator or even ear plugs.
So your first activity will be to make sure you have a good sleep environment. You probably won't be able to get a new mattress, pillow, or sheets right away, so if you do need them, make a note of it in the Program comment. The other tips you should be able to control immediately. What are you waiting for?
Oh, and make sure you do an honest appraisal of your sleep environment before you check off this module.
-gary