Why Sleep Matters
If we don't get our sleep right, nothing works right. Especially for those of us living with chronic conditions, sleep can be something we REALLY struggle with - and the poor quality of our sleep detrimentally affects the rest of our health challenges. Setting ourselves up for our best health requires us to learn to sleep better.
I've gone through years of insomnia, inability to stay asleep, pain interrupting my sleep, poor quality sleep, waking up feeling like I'd been hit by a bus, and an improper sleep diagnosis that ignored the root issues and delayed progress. It's taken many years of researching and experimenting to get myself to this point.
Breakthrough Moment
At 33 years old, I've finally started to experience restorative sleep for the first time in my life - and WOAH, what a difference it makes!
The Science Foundation
The one resource that I believe is applicable to every human on the planet is The Huberman Lab podcast, hosted by Stanford neuroscientist Dr. Andrew Huberman. I recommend starting at the beginning, and working your way toward the current episodes, because the first set of episodes are entirely about how to optimize sleep using practical, science-grounded tips.
Key Resource
Many of the recommendations listed below are tips I learned from The Huberman Lab podcast. This evidence-based approach provides the scientific foundation for understanding how our circadian rhythms, light exposure, and daily habits directly impact our sleep quality.
Light & Timing
Morning Light Protocol
- •View sunlight by going outside within 30-60 minutes of waking and again in the late afternoon, prior to or at sunset.
- •If you wake up before the sun is out and you want to be awake, turn on bright artificial lights and then go outside once the sun rises.
- •Don't wear sunglasses or a brimmed hat for this practice if you safely can. Contact lenses and eyeglasses are fine.
Exposure Duration
- • On bright, cloudless days: view morning and afternoon sun for 10 min
- • Cloudy days: 20 min
- • Very overcast days: 30-60 min
- • If you live someplace with very minimal light, consider an artificial daytime simulator source. We use the Verilux HappyLight Lamp.
Important Guidelines
- • Don't look directly at the sun, and don't look at ANY light so bright that it is painful to view!
- • View bright lights (sunlight and artificial) throughout the day, and don't wear blue-blocking glasses during the day.
- • Blue light is important for waking up and setting the circadian rhythm.
- • Wake up at the same time each day and go to sleep when you first start to feel sleepy.
- • Pushing through the sleepy late evening feeling and going to sleep too late (for you) is one reason people wake at 3 am and can't fall back asleep.
Caffeine Management
Avoid caffeine within 8-10 hours of bedtime. Dr. Matt Walker (sleep expert from UC Berkeley) might even say 12-14 hours. Dr. Walker was on the Huberman Lab Podcast.
Personal Example
I go to bed around 9:30 pm, so I cut off caffeine consumption at 11:30 am or 12:00 pm. This was a huge game changer for my sleep quality! Even though I didn't feel like afternoon caffeine was keeping me awake, cutting it off made a significant difference in my sleep depth and quality.
Caffeine Half-Life
Caffeine has a half-life of 6-8 hours, meaning that if you have caffeine at 2 pm, you still have significant amounts in your system at bedtime. Even if you don't feel "wired," caffeine can still interfere with deep sleep stages.
Evening Protocol
Creating a consistent evening routine signals to your body that it's time to wind down. The key is to start dimming lights and reducing stimulation 2-3 hours before bedtime.
My Evening Routine
- 7:00 PM:Dim all lights in the house, turn off overhead lighting
- 8:00 PM:No more screens (TV, phone, computer)
- 8:30 PM:Gentle stretching, reading, or journaling
- 9:00 PM:Begin bedtime routine (shower, skincare, etc.)
- 9:30 PM:In bed, lights out
Light Management
- •Use salt lamps or candlelight in the evening
- •Install blackout curtains or use an eye mask
- •Use blue light blocking glasses if you must use screens
- •Cover or dim all LED lights (alarm clocks, electronics)
Sleep Disturbances
Living with chronic conditions often means dealing with sleep disturbances - whether from pain, medications, or other symptoms. Here are strategies that have helped me.
Managing Pain at Night
- •Gentle stretching or yoga before bed
- •Heat therapy (heating pad, warm bath)
- •Progressive muscle relaxation
- •Supportive pillows for proper alignment
When Sleep Doesn't Come
If you can't fall asleep within 20-30 minutes, get up and do a quiet, non-stimulating activity (reading, gentle stretching) until you feel sleepy again. Don't lie in bed awake - it can create negative associations with your bed.
Hormones & Supplements
Sometimes we need additional support for sleep, especially when dealing with chronic conditions. Work with healthcare providers to determine what might be helpful for you.
Natural Options
- •Melatonin: Start with 0.5-1mg, 2-3 hours before desired bedtime
- •Magnesium: Glycinate form, 200-400mg before bed
- •L-theanine: 200-400mg, promotes relaxation
- •Chamomile tea: Gentle, calming effect
Important Notes
- • Always consult with healthcare providers before starting supplements
- • Start with the lowest effective dose
- • Be aware of interactions with medications
- • Quality matters - choose reputable brands with third-party testing
Night Waking
Waking up in the middle of the night can be incredibly frustrating. Here are strategies to help you get back to sleep or prevent middle-of-the-night wake-ups.
Common Causes
- •Blood sugar drops (eat protein before bed)
- •Temperature changes (keep room cool, use breathable bedding)
- •Stress or anxiety (practice relaxation techniques)
- •Bathroom needs (limit fluids 2-3 hours before bed)
Getting Back to Sleep
- •Don't check the time - it creates anxiety
- •Practice deep breathing or body scanning
- •If awake for 20+ minutes, get up and do a quiet activity
- •Return to bed when you feel sleepy again
Sleep Environment
Your bedroom environment plays a crucial role in sleep quality. Small changes can make a big difference in how well you sleep.
Temperature
- • Keep bedroom between 65-68°F (18-20°C)
- • Use breathable bedding materials
- • Consider a fan for air circulation
- • Wear light, breathable sleepwear
Darkness
- • Use blackout curtains or eye mask
- • Cover or remove electronic lights
- • Use red light for nighttime bathroom trips
- • Consider room-darkening shades
Sound
- • Use earplugs if needed
- • White noise machine or fan
- • Address noisy neighbors/pets
- • Turn off notifications on devices
Comfort
- • Invest in quality mattress and pillows
- • Use bedding materials you love
- • Keep bedroom tidy and calming
- • Reserve bed for sleep and intimacy only
Breathing
Proper breathing techniques can significantly improve sleep quality by activating the parasympathetic nervous system and promoting relaxation.
4-7-8 Breathing Technique
- 1.Exhale completely through your mouth
- 2.Close your mouth and inhale through your nose for 4 counts
- 3.Hold your breath for 7 counts
- 4.Exhale through your mouth for 8 counts
- 5.Repeat 3-4 times
Box Breathing
Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, hold empty for 4 counts. Repeat for 5-10 cycles.
This technique helps calm the nervous system and can be used during the day for stress management or at bedtime for better sleep.
Nasal Breathing
Practice breathing through your nose rather than your mouth, both during the day and night. Nasal breathing helps filter air, maintains proper humidity, and can improve sleep quality. Consider mouth taping if you're a mouth breather (consult with a healthcare provider first).