Sleep Essentials Kit
Welcome AOK Physical Therapy Patients!
We are thrilled to share valuable insights to enhance your health and well-being. Today, we are excited to introduce sleep optimization tips from the renowned Huberman Lab Podcast, hosted by Dr. Andrew Huberman. These science-backed strategies are designed to help you achieve better sleep, an essential foundation for physical recovery and overall health.
Dive into these actionable tips to transform your sleep patterns and enjoy the benefits of restful nights and energized days.
Sleep Fundamentals: QQRT
Quantity: The typical adult needs 7 to 9 hours of sleep per night to ensure sufficient time for both deep sleep and REM sleep. Some people may need more or less, especially babies, teens, and those combating illness or infection.
Quality: Good sleep quality is characterized by uninterrupted and structured sleep. Frequent awakenings or fragmented sleep indicate poor sleep quality. Wearable sleep trackers can measure sleep efficiency, aiming for an efficiency rating of ≥ 85%. However, over-monitoring sleep can cause anxiety ("orthosomnia"), so consider reviewing sleep scores weekly rather than daily.
Regularity: Consistently going to bed and waking up at the same time each day improves sleep quality by anchoring your body's circadian rhythm. Aim for consistent bedtimes and wake times with a ± 30 minutes margin of error.
Timing: Align your sleep schedule with your natural chronotype (morning person, night owl, etc.). Use the Morningness-Eveningness Questionnaire (MEQ) to find your chronotype. Sleeping out of sync with your chronotype can result in poorer quality sleep.
Determine Your Sleep Quality
Ask yourself if you feel refreshed and restored when you wake up. If you feel you could sleep past your alarm, follow these sleep hygiene tips to improve your sleep quality.
Sleep Hygiene Basics
Light & Dark: Melatonin, a hormone that signals sleep, is inhibited by bright light. In the evening, dim the lights in your home and minimize screen time. Use blackout curtains or an eye mask to maximize darkness in the bedroom. In the morning, go outside for 10-15 minutes of sunlight to reset your circadian rhythm.
Temperature: Keep your bedroom cool (~67°F or ~19.4°C) and consider using a temperature-controlled mattress cover. Stick your hands or feet out from under the covers to help cool down. A warm bath or shower before bedtime can also help you fall asleep by cooling your core body temperature afterward.
Food & Meal Timing: Avoid eating large meals close to bedtime to reduce the likelihood of gastric reflux. Eating approximately 2 hours before bedtime is generally okay. Avoid excessive fluid intake before bed to reduce nighttime awakenings.
Caffeine: Avoid caffeine 8-10 hours before bedtime. It temporarily masks sleepiness but can disrupt sleep structure. If you have trouble sleeping, consume caffeine early in the day.
Wind-Down Routine: Establish a routine that includes relaxing activities such as meditation, listening to music, or reading a book. Avoid stimulating activities like watching television or strenuous exercise before bed.
Alcohol: While alcohol may help you fall asleep quickly, it impairs sleep quality and causes fragmented sleep.
Trouble Falling Asleep?
Walk It Out: If you can't fall asleep within 20-25 minutes, get out of bed and engage in a relaxing activity until you feel sleepy. This helps prevent associating wakefulness with your bed.
Do Nothing: Avoid compensatory behaviors after a poor night's sleep, such as sleeping in, going to bed early, or consuming excessive caffeine. These can disrupt your natural sleep-wake cycles.
Mental Walk: Visualize a familiar route to redirect your focus and help you fall asleep. This technique can be more effective than counting sheep.
Limit Daytime Naps: Keep naps short (≤ 20-30 minutes) and avoid napping late in the day to prevent impacting nighttime sleep.
These tips should help optimize your sleep. Additionally, check out our popular newsletter, "Toolkit for Sleep," for more actionable tools and protocols.
Credit to Andrew Huberman and the Huberman Lab Podcast for these insights.