Life can throw some serious curveballs—like family health crises, a partner who grapples with insomnia, the unpredictable nature of freelance work, or even a debilitating back injury. Each of these factors, in no particular order, has a way of compounding and wreaking havoc on your sleep. The rise of social media only added fuel to the fire, making restful nights a distant dream. It wasn’t until a particularly groggy morning that I recognized my sleep was spiraling out of control, along with my overall well-being.
Insufficient sleep takes a toll on creativity and memory, and feeling constantly drained was simply unacceptable. My livelihood depended on my ability to function at my best. In your twenties, you can bounce back from a few late nights, often powered by sheer adrenaline. I remember those grad school days filled with late-night outings and early morning responsibilities—I was unstoppable.
But after 30, that lifestyle becomes a daunting challenge, even with the help of caffeine. The demands of adulthood, including the presence of an infant crying for attention every few hours, complicate matters significantly. It’s almost amusing how our bodies seem to rebel against us as we start our “real lives.”
Becoming My Own Experiment
Sleep is essential; it’s during this time that our brains detoxify and consolidate memories. It’s a cornerstone of overall health. Without it, we face weight gain, depression, and weakened immune systems. Realizing the importance of quality sleep, I embarked on a personal research journey. Medication was off the table for me due to sensitivities, so I had to explore alternative solutions—enter my bizarre orange welder’s glasses.
It’s no secret that our attachment to gadgets is harming us, contributing to feelings of loneliness, anxiety, and even narcissism. We all know that platforms like Facebook disrupt our sleep and social interactions. But it’s not just the social envy and information overload; it’s also the blue light from our devices that throws our circadian rhythms into disarray. When the blue light hits your eyes, it tricks your brain into thinking it’s daytime, leading to a melatonin drought that sabotages your sleep.
After reading a Harvard Medical School article on the subject, I quickly ordered my quirky orange glasses. These affordable wonders allow me to continue using my devices in the evening while blocking harmful blue light. I can binge-watch my favorite shows or scroll through social media without completely disengaging.
Transforming Your Sleep Environment
Next on my list was creating a dark sanctuary in my bedroom. Despite being able to sleep with some light, I discovered that I wasn’t achieving the deep sleep I thought I was. I invested in stylish blackout curtains and even sewed an additional layer from my old curtains for maximum darkness—this also muffles street noise. I covered all digital clocks and anything else emitting blue light. Now, my bedroom resembles a sleep haven so dark that guests often express concern, but I cherish it. I also experimented with various high-quality sleep masks for backup.
Caffeine: A Love-Hate Relationship
The day I realized my caffeine sensitivity hit hard. The thought of giving up iced cappuccinos in the afternoon was devastating. I still enjoy coffee in the morning, treating it as a special indulgence, but post-noon caffeine is off-limits. On weekends, I allow myself a cold brew, which has less caffeine. During the week, I turn to matcha tea for a gentler energy boost.
A Few Extra Tips to Enhance Sleep Quality
- Keep your bed solely for sleep and intimacy—no reading, working, or screen time.
- Engage in sexual activity before bed, whether solo or with a partner, as it can provide a relaxing boost of oxytocin.
- Get natural light exposure in the morning to help regulate your circadian rhythm. If you usually transition from home to car to a dim office, carve out a few moments to soak up the morning sun.
- Don’t underestimate the power of an evening bath. Regardless of your busy schedule—whether managing homework or dinner—treat yourself to a soothing bath with Epsom salts, baking soda, and essential oils.
- For women, consider exploring “Lunaception,” an intriguing concept that aligns your cycle with moon phases, which can positively affect sleep and hormonal balance.
I also found software that adjusts your screen’s light according to the time of day. If you’re looking to implement just one of these suggestions, this is the easiest and most effective starting point.
Sweet dreams!
This article was originally published on July 11, 2015.