Bringing Sleep Strategies to Life

Low hanging fruit, evidence-based approaches, and personal discoveries

The struggle is real. Having spent 40 years in the world of health, wellness & performance, one question supersedes all the others: How can I improve my sleep? Each phase of life brings different challenges to the sleep equation, but for many of us in the 2nd half of life, sleep can feel like the holy grail, the sword in the stone, the golden fleece or Thor's hammer. What once may have merely been an afterthought, interrupted only by the morning's alarm, is now a constant struggle. Just as we're garnering more flexibility with our schedule - potentially eliminating the need for the alarm altogether! - our bodies seemingly pull the rug (or fleece?) out from under us. We know the impact a solid sleep has on all aspects of our lives, and yet we can’t seem to fully tap into this critical resource.

If you’re reading this, there’s a high likelihood you’re tired. While you know the importance of following the evidence, right now you simply want answers, not analysis; you’re seeking resolutions to your struggles, not more research. You saw the headline of this article or a friend was kind enough to pass it along and you’re scanning for something - anything - to help you bolster your sleep. I get it. With that in mind, I’ve integrated links to various resources within the article itself (rather than a separate section) for those who would like to take a deeper dive (or sleep, in this case). For everyone else, let’s jump right into making this bed so we can start getting a little more sleep in it!

Low-hanging fruit

With the attention sleep has been garnering of late, you're likely already tuned into the basics. However, just to be certain all the low-hanging fruit has been picked from the tree, here are a handful of boxes worth insuring you're consistently checking:

• Eliminate caffeine after 12 noon (or earlier). While traditional coffee and teas are the obvious culprits here, sodas, chocolate, green tea, cocktails and even some ice creams may contain caffeine, so it's worth confirming. And don't give too much credit to "decaf" coffee or tea as this simply means less caffeine - not zero caffeine unless labeled as such (decaf coffee can have up to 50% of standard coffee). Caffeine habits are hard to break, and if I had a reader for every time someone has said caffeine doesn't influence their sleep, you'd likely be reading this in The Atlantic ;-). While an evening Diet Coke or cup of coffee doesn't typically affect our ability to initially fall asleep, it's important to understand the depth, or quality, of our sleep is reduced (thus driving a need for the next day's caffeine). Enjoy your coffee/tea/etc., as the data doesn't appear to point to a reason to eliminate (multiple studies even demonstrate benefits). Just make certain to enjoy them while there's an AM still appearing on the clock.

• Turn out (all) the lights - Any form of light (phone, adjoining bathroom, television left on, street lights or other sources) affects both quality and quantity of sleep. This, along with the caffeine strategy, is the lowest of the low-hanging sleep-fix fruit. If you can’t eliminate all sources of light, pick up an inexpensive set of black-out eye-covers and move forward.

• Sounds of Silence - Traffic, snoring partner, phone alerts, television, or other noises all can have a significant effect on our sleep. The solution to the phone and TV are simple (and affect 2 aspects of our available low-hanging fruit). Others may not be so simple but are well worth the creative effort to at least influence. A decent pair of ear plugs or the use of sound machines can be helpful. Frequent snoring can be a sign of serious health issue, including sleep apnea, so encouraging partner to take a deeper dive is critical for reasons other than your sleep. Sleep Buds (or similar) are another potential solution, and I dive into that option as part of my N-of-1 approach that may be worth considering.

• Be Cool - While everyone is unique, a cool room (below 69 degrees) has been shown to enhance sleep. During the winter, we drop it to 64 degrees (~67 in the summer).

Next level strategies

Focus first on the low-hanging fruit. Often, those will have the desired positive impact on your energy levels throughout the day. In our hurried search for the magical solution, don’t make the mistake of missing out on the obvious ones. Once the above are fully addressed, it may be worth considering some of these next level strategies:

• Consistency - Pick and stick. Dial in your sleep window and hold it steady. If 10 PM - 6 AM works for you, the data on circadian rhythms is clear that maintaining a similar schedule 7 days/week is extremely valuable. Exceptions for special events and activities are to be expected in living a full life. But if those exceptions are occurring regularly, it might be worth looking up the definition of "exception" sometime ;-)

• Phone - This is the 3rd mention of our phones within five strategies (and since scrolling is often the culprit to lack of consistency, it probably deserves a mention there as well). Bottom line - get it out of the room. Need an alarm clock? Spend $10 on an old school option (and place towel over it to eliminate light) or utilize your watch alarm if necessary.

• Alcohol - Everyone has an opinion about alcohol, but when it comes to sleep, the data demonstrates our sleep is negatively affected. If you enjoy an occasional drink, there can be a time and a place, but it's not all the time and it's not every place. I've noticed a difference with my own sleep on this front. That doesn’t mean I always avoid a drink. Rather, I so ask myself if the drink tonight is worth the drop-off in energy and clarity tomorrow. Sometimes the answer is yes. Other times (usually) it's no.

• Shower or bath before bed - The old theory on this approach (which is still partially accurate) is the relaxation inherent in the shower/bath sets the stage for a good night sleep. More recent findings have demonstrated the real value occurs as we step out of the shower/bath. The warm water expands our blood vessels (vasodilation) so the cooler air then reduces our body temperature slightly. As we then slip under the covers, the re-warming process helps us nod off more quickly.

• Screen time/evening light - The headlines have likely already brought this to your attention, albeit in an exaggerated fashion. Bottom line here is to address the low-hanging fruit related to light (above), and commit to only two activities in bed: sleep and sex. No TV, no scrolling.

• Morning light - Our circadian rhythm is "set" by our inclusion of morning sunlight. Whenever possible, spend a few minutes outside first thing in the morning (even on cloudy days). This one allllmost made it into the "low-hanging fruit" category due to the importance.

• Exercise - Daily movement and exercise enhances all aspects of our lives, and that includes sleep. Data varies by individual regarding PM exercise, but recent studies appear to debunk the notion that, for most people (if not accompanied by caffeine), evening exercise has more upside than down.

• Large meals before bed - There are many reasons to avoid evening snacking and large meals close to bedtime. Negative influence on sleep is just one of many worth keeping in mind.

• Cognitive Behavioral Therapy - We've had a multitude of sleep physicians and researchers join us to share their tips on The Coaching Lab podcast over the years. One of my favorites was Dr. Jade Wu, author of Hello Sleep! as she discussed how to tap into Cognitive Behavioral Therapy (CBT) for sleep struggles. You can listen to our discussion (including details about a free app I’ve used and a mini-CBT session she walked me through).

• Melatonin - There are many misconceptions regarding melatonin that render it an over utilized, ineffective strategy. Dr. Meeta Singh (sleep physician for NBA/NHL/NFL/MLB) opened my eyes to key details when she joined us as a guest on The Coaching Lab. She emphasized it is not a sleeping pill but instead it subtly helps your maintain your levels of melatonin through the night, allowing sleep to continue. She also clarified dosage, pointing out that most grocery stores carry 5-10 mg dosage options when we benefit most from much smaller dosages (1-2 mg). I have no connection to this company, but personally utilize Nature Made, which offers the smaller doses online. My personal strategy with melatonin kicks off our next section, highlighting some nontraditional ideas that may be worth considering.

My own N-of-1 approach

Recommendations from individuals about what has worked in their life should always be taken with a grain of salt, including those from yours truly. Particularly when presented via social media outlets, they ignore endless variables and typically extrapolate far beyond what the evidence provides. Here are a few unique approaches I've found helpful in addressing my own sleep schedules. While I'm sharing them in hopes that one or more might be helpful, they certainly do not qualify as evidence-based as I’ve only demonstrated potential benefits in my own N-of-1 trial and error efforts related to sleep:

• Unique approach to melatonin - My use of melatonin would certainly qualify as non-traditional. Utilizing the 1mg dose suggested by Dr. Singh, I do not take it before bed. Instead, as I’m nearing 60, every night involves awakening to urinate. On my way to the bathroom, I ingest the 1mg of melatonin on the theory that it will partially restore my early morning levels as I return to sleep. Does it work? Again, an N-of-1 doesn't allow a full answer. I've been following this approach for the past year and whether placebo or reality, it's something I plan to continue.

• Evening fluids - While on the subject of waking every night, I'm fortunate it's (generally) only once/night. Many of my peers note waking 2, 3 or more times/night. While this can indicate a medical issue (get checked!), it can also simply be the result of, well, too much fluid in our system. While I stay well hydrated between 5:30 AM and late afternoon (including starting every morning with 20 oz of water), evening fluids are minimized. Limited fluids with dinner and none between dinner and bedtime. It may seem obvious that reduced fluid intake decreases the likelihood of waking to urinate. But from my observation, obvious isn't always reflected in our actions.

• Step outside of time - Clocks and phones were noted above, but I've taken this a step further, removing my access to knowing the time once in bed. No clock, no watch, and no phone. Over the years, whenever I saw the time, my brain would start to spin, calculating lost time, impact on tomorrow, whether it's worth staying in bed, and more. Now - I have no idea what time it is when I wake in middle of the night nor any idea how long it's taking me to fall asleep. Bypassing the brain trigger has thus resulted in better sleep.

• Sleep Buds & Eye Covers - Building on strategies mentioned previously, I've consistently utilized eye covers for years, especially when traveling. For sound, I’d tried a wide range of ear plugs and finally found the solution: Sleep Buds. I have no direct connection with this company, but this product, originally produced by Bose (recently spun off by former employees under the name Ozlo) is one of my favorite wellbeing products of all time. They're essentially a sound machine built into an ear plug. They fit flat (I'm a side sleeper), and don't cover up fire alarms or other safety elements. They do muffle the sounds of neighbors (and their dogs), partners, miscellaneous sounds and are immensely valuable in hotels. They're not cheap, but for me they’ve been worth it considering they're utilized every night for years.

• Banana - This is a new addition and is worth a discussion with your physician as there can be inherent downsides for some. When my training volume is high, I'm usually hungry when I awake in the middle of the night. While I'm obviously "fine," that little sensation of hunger was one more thing running through my brain as I'd lay back down in bed ("should I get up and get something?" "I'm ok... actually I am kind of hungry..."). For over a year, I'd usually end up walking to the kitchen in the dark, hoping there weren't any dog toys along the path, and eating a banana or a few spoons of Greek yogurt. A few months ago, I eliminated the walk to the kitchen by keeping 1/2 a banana by the sink. No more imaginary hunger pangs spinning my brain, avoiding walk to kitchen and refrigerator light affecting ability to fall back to sleep, and bonus of a little extra magnesium in the process.

• Breathing - Last of all, and perhaps the most valuable of all (or potentially second to the Sleep Bud-type product) - is a breathing strategy to help induce sleep. There are many options your internet search will mention, including the popular 4-7-8 strategy (inhale 4 seconds, hold for 7 and exhale for 8). I like to keep it simple, utilizing some version of Box Breathing (4 second inhale, 4 second hold, 4 second exhale, 4 second hold). While there is no panacea when it comes to falling asleep, I've found this approach generally nudges aside other thoughts that fill my head and sends me into dreamland.

That brings us to a total of twenty specific strategies to enhance our sleep, gathered from research, books, and discussions with some of the world’s top sleep physicians and scientists. But with so many options, where is the best place to start?

1. Address - with brutal honesty - the low hanging fruit initially. More often than not, we jump over the essentials looking for secrets.

2. Next, move your way through the list of specific strategies provided, selecting one or two initially to address. By avoiding the temptation to try to change “everything,” you’ll garner much greater clarity about what really works for the long term.

3. Finally, track your progress over time as you implement each new strategy, allowing you to further identify those aspects having the most significant impact in your life.

Life’s second half brings enough challenges and opportunities without having to move through our days on low battery due to inadequate or low quality sleep. While there are no easy answers or solutions that address every sleep struggle, utilizing the above strategies will typically move the dial for 95%+ of the population. Now, when we find ourselves laying awake in bed but Not Done Yet, we have a ready-made list of tools and resources as we look to bolster this 2nd half of life!