Simple Ways to Improve Your Sleep
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When thinking about liver health, sleep isn’t the first factor folks tend to consider or attempt to change, yet circadian rhythms play a significant role in metabolic and liver health. In fact, sleep–wake disturbance has become increasingly implicated in the progression of various liver diseases. There’s also data to suggest that the relationship between sleep and gut health is bidirectional—making intentional positive adjustments to one will tend to improve the other.1
It’s also true that quality matters when we talk about sleep. The average recommended amount is between 7-8 hours per night for most individuals, though even that won’t feel like enough if the sleep isn’t high quality.
Fortunately, there are many factors within your control that contribute to having what is referred to as good sleep hygiene, thus supporting better sleep quality. Just like washing your hands and brushing your teeth, there are simple habits you can develop to promote higher-quality rest, which will only aid in your health journey. Check out our top tips to get you started!
- Establish a routine - Our bodies naturally crave a sleep routine, with a similar bedtime and waking time each day. While it may feel challenging at first, aim to go to bed within 30 minutes of the same time every night and to wake up within 30 minutes of the same time every morning. This will allow your body to realign with its natural circadian rhythm—your gut will thank you!
- Create a ritual - Beyond a sleep and wake time routine, it can be helpful to have a bedtime ritual that cues your brain that it’s time to wind down. This ritual could include stretching, journaling, meditating, reading, or any other practice that invites relaxation. Consider what ritual you already have, and whether or not it supports your sleep.
- Ditch the blue light - Do you ever feel like you work all day on a medium-sized screen, only to reward yourself by watching a big screen while scrolling on a small screen? You’re not alone! All of the screen time gives you lots of exposure to blue light, which stimulates the brain in a way that is not conducive to sleep. After the sun sets, consider limiting screen time (especially 1 hour before bed!) and using a pair of blue light-blocking glasses.
- Soak in the sun - Not all light is bad—In fact, natural light during the day will support your sleep quality! Allowing your eyes to take in the full spectrum of light (but please don’t stare straight into the sun!) is another powerful signal to the circadian rhythm. If you live in a darker latitude or don’t see much sun during the winter months, try a Light Therapy Lamp to get a similar effect.
- Walk it out - Moving your body by walking or any other form of movement that appeals to you, especially early in the day, can contribute to quality sleep at night. It’s okay to start small—if you aren’t typically very active, start with a couple of 5-10 minute walks per day or even per week and build up from there.
- Ditch the drinks - Research suggests that alcohol has a dose-dependent decrease in the time spent in rapid eye movement (REM) sleep, the restorative phase associated with dreaming, learning, and memory consolidation. It also causes sleep disruption in the second half of the night leading to fragmented and less restful sleep.
- Keep it cool - Swaddling in a decadent down comforter and some flannel pajamas is certainly tempting at bedtime, yet the body prefers an air temperature of around 65 degrees to lead to the highest quality sleep. You’re more likely to toss and turn when overheated, so try shedding a layer or adding a fan to the mix to see what impact a cooler environment has on you.
There are many more sleep tips and tricks out there, and experimentation can be helpful in determining what works best for you. The above tips are often the most impactful when it comes to sleep hygiene and may be worth implementing first. And remember, you’re not alone in this process—send your Care Team a message to let them know which of these strategies you’d like to explore in the days ahead!
*References available in PDF download*