Not a morning person? Perfect your sleep cycle for better mood and more energy.

Confession: I suck at sleeping. My sleep cycle consists of lying down and praying I fall asleep quickly so I don’t have to resort to counting ceiling tiles… again. The jig is up universe – I already know there are 60. But even when I do get the recommended eight hours, I still wake up groggy and struggle to string syllables together. The fact of the matter is I have no clue how much sleep I really need – as it turns out, I’m not alone.

According to Shawn M. Talbott, Ph.D., author of The Secret of Vigor: How to Overcome Burnout, Restore Metabolic Balance, and Reclaim Your Natural Energy, most of us only sleep six hours each night. This deficit means we wake up already behind by an average of two hours. “This means 50 percent more cortisol exposure (the stress hormone), and the detrimental health effects of cortisol overexposure,” says Talbott, which can lead to things like fatigue, depression, weight gain, and low sex drive. (I’m really good at the fatigue part.)

It’s tricky to figure out exactly how much sleep you need since there are so many factors involved: your current stress level, how much coffee you’ve had that day, and how much you’ve exercised, to name a few. “One night you might need six hours, and another night you might need eight to feel truly rested and functional the next day,” says Talbott.

When it comes to your ideal sleep cycle, focus on quality over quantity. It’s not about how long you’re in bed, but how much time you spend in REM (rapid eye movement) or “deep” sleep. If you’re getting a solid amount of REM sleep, you’ll wake up feeling refreshed and energized, and you’ll have dreamed at least once. “Dreams are a signal you’re reaching those deeper stages of sleep where true rest/recovery occur,” says Talbott.

If you’re like me and a solid night’s sleep sounds like a fantasy (you know, like unicorns), here’s a step-by-step guide to perfect your sleep cycle:

1. Plan a mini stay-cation.
Take a long weekend or a chunk of your vacation time and put it toward defining your sleep cycle. Instead of setting an alarm, get up when your body wakes you up naturally. If your sleep cycle has been crazy, you’ll sleep longer because your body is trying to pay off its “sleep debt,” so try to dedicate as many days off as possible to this process. Eventually the amount of sleep you need every night will level off, and that will help you establish how much sleep is necessary.

If it’s difficult for you to string together enough days off to do this, try going to sleep 15 minutes earlier each night until you’re able to wake up for work naturally, sans alarm clock.

2. Keep track of your sleep cycle.
Also keep track of the external factors involved that could be impacting your sleep. When you get an amazing night’s sleep, take note of how you felt and what was going on in your life at that time. The same goes for when you toss and turn all night: what did you eat that day? How much coffee did you have? Did you have a fight with the boyfriend? Always remain aware of what’s causing your sleep deprivation so you can avoid those things during waking hours.

3. Replace your bad habits.
Cut back (or cut out) caffeine, cut back on your sugar intake, exercise more, and most importantly try to go to bed and wake up at the same time every day to keep your body’s rhythms in sync. You should probably be doing those things anyway, so just use your sleep cycle as an excuse.

4. Create an evening routine.
Compile an arsenal of activities you find relaxing and bust them out during the last hour before bed. These activities will help you decompress and you’ll be off to Dreamland in no time.

5. Plan ahead to recover from sleep cycle changes.
There will be times when circumstances disrupt your sleep cycle – trips, holidays, family get-togethers – and getting back into the swing of things can become a huge drag. Plan at least one full day to yourself to readjust so your body can get back to its regularly scheduled programming.

What strategies do you use to keep your sleep cycle in tact?

Related on EcoSalon:

20 Foods to Help You Sleep Better

Can’t Sleep? 20 Natural Tips to Stop Tossing & Turning

How Sleep Deprivation Affects the Body’s Processes

Image: foxtongue

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For some, bedtime is a nightly battle of tossing, turning and exhausted frustration; believe me, I’ve been there myself. As with any of life’s imbalances, there’s usually an underlying reason for insomnia and although stress and tension are usually the root cause, there are natural solutions to help you get the rest you deserve. Try some of these ideas and see which ones work for you.

Before going to bed, stretch out.

The day’s tensions are held in your body, so a gentle, relaxing stretching session. Even a brief one can do you a world of good.

Wear comfortable clothing – or none!

You might be surprised to find that going to sleep in your birthday suit helps you get more relaxed. Or, simply changing the type of PJ’s you wear can work wonders. If you’ve been sticking to cotton or flannel, try bamboo, which breathes well.

Skip the bedtime TV show.

I know a lot of people that like to fall asleep to the TV, and if that works for you, great. But if you find yourself wired after watching Colbert or the midnight sci-fi flick, take the hint and turn off the tube. With all those flashing images, TV stimulates the brain and that’s the last thing you need if you’re trying to sleep.

Unplug electrical appliances in your bedroom at night.

The subtle electrical hum might just be enough to keep you awake, not to mention digital numbers or standby lights. If you use an alarm to wake up, keep it at least 3 feet from your bed.

Keep your workspace separate from your bedroom.

Using your laptop in bed, or even having your desk right next to your bed will keep stress and sleep intertwined – not a good combination. If you can, remove clutter your sleeping space and make it harmonious and beautiful. Perhaps some beautiful art or make an altar of special objects – anything but the office supplies!

Snack smart.

Is it too health-nut of me to remind you not to drink coffee or eat sugary snacks before bedtime? Hey, even a few bites of dark chocolate were enough to keep me up an extra few hours one night recently, so watch what you eat in the evening. Good choices are nuts, cheese, and nut butters.

Is your mattress uncomfortable?

Are you using the right pillow? Make sure your sleeping situation is exactly right for you. If you’re tossing and turning on a regular basis, it’s probably time for a different mattress.

Keep oxygen circulating in your bedroom.

If you don’t like to leave your windows open, at least crack them or use a small, circulating fan. The white noise might help you sleep better, too.

Aromatherapy

Try aromatherapy to help you relax and sleep. Some good essential oil choices are lavender, ylang ylang, jasmine or sandalwood. Nectar Essences has a misting spray – appropriately called Sleep – made of relaxing flower essences and essential oils.

Melatonin

Melatonin is a hormone produced in the brain that regulates sleep cycles and synthetic melatonin pills are a gentle, over-the-counter option for helping you get to sleep. There are a few contraindications and potential side-effects, so do your research before taking it, but in general melatonin is considered a very mild and helpful supplement.

Listen to relaxing music

Try ocean sounds or a meditation podcast, but make sure your stereo doesn’t stay on all night with lights and electrical feedback to keep you awake!

Tea

Try the old standard for nighttime relaxation: chamomile tea. If that’s too wimpy for you, check out the recipe for EcoSalon’s Sweet Dream Elixir. If you consume dairy, a glass of plain old warm milk can help, as well.

Save shower or bath time for your evening ritual.

The warmth and the water will help you relax, unwind and wash away the stresses of your day. This is especially effective if you use some of those essential oils in your bath.

Valerian root

This is a well known drowsiness-inducing herb. It is generally considered safe, with few side-effects, but as with any supplement, do some research and chat with your health care practitioner before deciding if it’s the right remedy for you.

Kava

The Hawaiian kava root is also well known for its relaxing properties. I tried it a few times when I was living on Maui and I can tell you that it does have a soothing, relaxing effect without any major hangover or side effects. But kava root is not the ideal herb for everyone. Do some research before trying it, and get pure kava powder.

Wear a sleep mask.

We sleep best in total darkness, and those little slivers of light from the streetlamp outside your window or the bright numbers of your digital alarm clock are enough to be a distraction. Simply slip on a mask and enter your own dark cocoon.

Save bedtime for relaxing activities.

You’ve turned off the TV, now what? Read a book (but not a thriller!) or journal just before going to bed. Or, try a little yoga.

Write your worries or your to-do list.

If your mind is racing, grab a notebook and write everything down. Write write write until you’re out of things to write about, until you’re tired, even bored – then you’ll be able to shut your eyes and sleep.

Use a pleasantly scented dream pillow.

It sounds strange, but German scientists found that certain smells help us dream better, while other, unpleasant smells play a part in disturbing our dreams.

Slow, deep breathing.

Before you go to bed, do some deep breathing – this will help relax you. Anytime you notice your mind has drifted away from your breath, gently bring it back. Or do this meditation lying down in bed and you’re sure to fall fast asleep.

Each week here at EcoSalon, the editors choose a post from the archives that we think you’ll love. The original post can be found here.

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