Sleeping Tips and Tricks

What does sleep have to do with mystery shopping? Seems weird to write about sleep on a mystery shopping forum, right? That is very true, except that very few adults get enough sleep. In fact, the CDC (Centers for Disease Control and Prevention) states that 1 in 3 adults don’t get enough sleep. And, let’s be honest, an exhausted mystery shopper is an unobservant mystery shopper. So, what can we do to help?

Anyone who knows me knows that I basically haven’t gotten a full night’s sleep since I got pregnant with my oldest son, who is now 13 years old. I have spoken to many doctors about my issues with lack of sleep. I have completed one sleep study and am currently pending a second.  So, when it was brought to my attention that I may need to write a blog about sleep I viewed it as a good research project. Everything that I mention in this article is something that I either have tried (that worked for me) or will be trying in hopes of starting 2023 off with a bit more energy than I am used to having. 

Let’s start with why sleep is so important. According to many different sources, lack of sleep has been linked to obesity, diabetes, heart disease, stroke, and many different mental health issues from stress to anxiety and depression. Lack of sleep causes a lack of focus and productivity, increased inflammation, and can lead to metabolic issues. So, basically, our entire body runs better when we have gotten enough sleep, which the CDC states is 7 hours or more on a regular basis.

There are lots of things that you can try to help you get enough sleep. One of the most commonly suggested tips to help with sleep is to set a sleep schedule. Plan on going to bed at the same time every night and waking up at the same time every morning. This consistency will help set your body’s natural sleep-wake cycle. This will, hopefully, help train your brain to sleep at a specific time and wake at a specific time and make it easier to fall asleep when your head hits the pillow. 

Another tip suggested by healthline.com is to decrease your blue light exposure at least two hours prior to bedtime. Blue light is emitted from TVs, phones, tablets, fluorescent bulbs, etc. Blue light blocks your body’s production of melatonin, the natural sleep hormone. Turn off your tablets, phones, and TVs as your wind down in the evening and try reading a book, taking a shower, or having a cup of decaffeinated herbal tea before bed instead.

Speaking of tea, if you have trouble sleeping you should, also, be watching your caffeine intake. We all know that caffeine can be used to help us get through a long day. But, did you know that caffeine when drunk too late in the evening can, also, be what keeps you up all night? According to sleepfoundation.org, it can take your body up to 6 hours to metabolize the caffeine that you consume. That means that if you drink a cup of coffee around 4 in the afternoon, it could be messing with your ability to sleep at 10 at night. Obviously, this is different for every person, but if you have trouble sleeping, it may be worth looking into your caffeine habits. 

Up to this point, you’ve probably already heard of the tips I have shared, so I am going to try to quickly share a few tips that you may not have heard. Exercise and plenty of sunlight during the day (not right before bed) can help in many areas of your life, especially with sleep patterns. 

If you struggle with falling asleep due to anxiety, try keeping a notebook and pen beside your bed and do a brain dump at night. Sounds weird, but you will basically sit with pen and paper and write everything that comes to mind. That can be something that happened earlier in the day or a reminder of something you need to take care of tomorrow. It is literally anything that comes to mind. This is supposed to help remove it from your brain in hopes that it will help you fall asleep faster because you won’t be dwelling on it.

Reduce alcohol and nicotine intake, decrease the temperature in your room, don’t go to bed hungry or really full, don’t allow pets in your room, meditate, stretch, buy a decent mattress, etc. are all tips on how to help with your sleep issues. But, my overall tip to help with sleep is to see a doctor. You may need a sleep study done to rule out sleep apnea or other sleep issues, plus your doctor can suggest vitamins or other medication that can help you get a full night's sleep.

I’m hoping you can take some of these ideas and implement them into your own daily routine to help you start 2023 off with a bang, or at least with some more zzzz’s because we can all use some more rest in our very stressed out world!

Meet Akeisha Donovan!

Akeisha is a wife of 15 years to a retired Army vet. She is a mom to three boys. She loves to read and learn new things. Praise music is her favorite music. Purple has always been her favorite color, but teal is fast approaching its appeal in the last few years. Having fun (especially for free) with her family is her favorite way to spend her time.