You're following all the basic fundamentals. You easily fall asleep but wake up feeling unrested, not yet restored. Why? There's a good chance you make be experiencing some timing related stealthy sleep saboteurs.
Kryptonite Timing Factors - What to Avoid When
There are a handful of normal activities which become kryptonite to the powers of sleep when done too close to bedtime. Test out these Rules of Thumb to see if you feel different in the morning.
Lead-Time Rules-of-Thumb (Hours to avoid before bedtime)
8 to 12 hours - No Caffeine. For time to metabolize and clear your system of caffeine so you can fall asleep and stay asleep.
4 to 8 hours - No Alcohol. For time to metabolize and clear your system of the alcohol so your can stay asleep and avoid poor electrical brain wave quality (i.e. the depth of your deep wave sleep.)
2 to 4 hours - No Food. For time to digest your food so the rest, repair, and rejuvenation processes can start in time to complete. (Digestion will pre-empt these other processes.)
1.5 hours - No Stimulating Exercise for time to lower the body's heart rate and core body temperature, physiological changes that influence both falling asleep and sleep quality.
Possibility #1. Caffeine Still Lurking?
These two can lull us into a false sense of confidence when it comes to their role and sleep.
Caffeine. Some people metabolize caffeine faster than others and appear to have no problem getting to sleep despite an afternoon or evening dose of caffeine.Â
Yet many of these same people may not feel rested in the morning despite 7-9 hours sleep time. If this is you, there's a chance you are not metabolizing all the caffeine before going to bed. Despite falling asleep easily, caffeine in your system can cause wake-up several times throughout the night that you don't even remember. It's hard to make the connection, particularly when you don't remember the wake-ups!.
Possibility #2. Alcohol in Your System
Alcohol is often perceived as helping us relax and go to sleep. Regrettably, alcohol is a form of sedation, similar to getting an anesthetic which is not the same as natural restorative sleep. The result? Poor sleep quality.
Alcohol not yet metabolized reduces the electrical quality of your sleep (i.e. the depth of deep wave sleep) and triggers the fight-or-flight mechanism of the brain which in turn leads to multiple disruptions - wake-ups we rarely remember unless they keep us from going back to sleep!
Alcohol also produces chemicals that block the brains ability to produce REM sleep which we count on to work through emotions and make meaning of our memories. Regrettably, just a few drinks in the afternoon or evening can disrupt REM sleep's ability to do it's job properly.
Possibility #3. Late Night Eating - The Bully in the Room
Even when we fall asleep right away, late night eating is messing with our health and sleep's ability to complete it's overnight tasks.
Most of our physical rest and repair functions (like repairing and restoring mitochondria for both brain and physical energy) happen during the deep sleep of our early hours hours of sleep. When our body prepares for sleep, our digestive cells and organs to slow down so our body can focus on these restorative functions. This is part of our natural Circadian Rhythm. The body is not expecting food!
But food is the bully in the room. When it shows up, it demands digestion move to the front of the line! Digestion takes over. Our most precious early hours of rest and repair are put on hold until digestion is complete. Digestion can take 2-4 hours. This is made worse by digestion being much slower at night than mid-day when it is prepared for eating to deal with the energy needs of the day.
Do you feel more rested in morning? If not, consider lengthening the time between your last bite/sip of the day and when you go to bed.
Possibility #4. Exercise - Too Much Stimulation Too Close to Bedtime?
No, we're not talking about consensual sex! That is actually good for our sleep! Rather, we're talking about other activities or exercise that stimulate heart rate and body temperature. Studies have shown no significant negative impact to sleep when exercise is cut off 90 minutes before bedtime, but there is an impact at 60 minutes or less. The intensity level required to have an impact as well as the timing may vary by individual.
It may be your activity in those last 90 minutes, even if not an intense exercise by normal definition, is still quite stimulating. Perhaps your brisk walk, or cleaning up around the house is enough to get your heart rate and temperature up to the point where it stays elevated into the early hours of sleep when it needs to be going down. Try varying your intensity level or timing if your late evening activities look possible saboteurs.
Final Word
Wondering if you could be sensitive to the timing of your caffeine, alcohol. food, activity or exercise? And if yes, what your best cut-off time may be? If you eat or get active close to bed time, or if you drink coffee or alcohol in the afternoon or evening, conduct your N-of-1 experiment. If more than one may be the culprit, test just one at a time for several days in a row to isolate a possible saboteur.
Wishing you all the best,
Janice
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