Chapter 7 Glow to Sleep

Getting Quality Rest Shouldn’t Be a Dream

Do you have a love/hate relationship with your bed? Love the idea of sleeping, but hate that you have so much trouble doing it? Sometimes, your bed is just a mirage. It looks so inviting, but it can feel like torture, not allowing you to sleep.

We’ve all been there—whether you have trouble falling asleep, staying asleep, or just getting good-quality sleep, you’re among the 84 million adults in the United States who are sleep deprived. I was, too.

For me, it started when I was a teenager. I struggled to fall asleep at night and then had a hard time waking up in the morning for school. But at the time, and through most of my twenties, I wore my lack of sleep as a badge of honor. I told myself—and others—that I could function on fewer hours and accomplish more, and I believed that was better. But after I had my daughter, Megan, I started to crave sleep. That badge was no longer one of honor; instead, it represented defeat. I could not conquer my exhaustion.

Again, too many of us feel this way. Women actually need more sleep because our brains are more complicated, according to Loughborough University’s Clinical Sleep Research Unit in Leicestershire, England. Plus, we are wired to suffer more than men—both emotionally and physically, according to research done at Duke University. Sleep-deprived women are more likely to suffer depression and heart disease and strokes.

Well, that’s not acceptable—for any of us. I needed to find a solution for myself—and for the millions of women not getting enough quality sleep. The truth is, my search for answers started long before I discovered the power of autophagy—but once again, my cellular cleansing cleanup crew proved to be key to getting better rest. As you might expect, sleep deprivation disrupts autophagy, leading to signs of aging. This is because autophagy is activated when you sleep. Makes sense, since we are not eating when we sleep, thereby depriving our bodies of nutrients which, as you now know, initiates autophagy. During sleep, autophagy removes the junk and repairs the damage in your cells.

So how can you get quality sleep, revive your cells, and stave off disease? I consulted my team of scientists, researchers, and sleep experts and devised a plan to better your sleep and activate autophagy. And then, as I did with every part of Glow15, I tested it—on myself, on a few “guinea pig” friends, and, of course, on the participants in the Jacksonville University study. The results were promising, with most women reporting better sleep. But when I started speaking to the women one-on-one, they confessed that adapting the sleep plan to their lifestyle was not always easy. We don’t all go to bed at the same time. We don’t all need to get up at the same time. I heard and understood their frustrations. And, like them, I didn’t want a one-size-fits-all approach to sleep.

And that’s when I met America’s “Sleep Doctor,” Michael J. Breus, PhD, author of The Power of When. I told him about my own sleep issues and my concerns about the sleep plan designed for Glow15. Dr. Breus explained that it’s possible for autophagy to be out of rhythm with sleep. We each have unique cycles—and need to tailor our sleep accordingly to get back in sync with our cellular cleansing cleanup crews so that we wake rested and rejuvenated. For example, there is no statistical reason you need 8 hours of sleep per night—and Dr. Breus says many women actually sleep better when they sleep for fewer hours. In fact, he referenced a study that showed that people who slept only 6.5 hours per night lived longer than those who slept more. For me, less can be more—while I used to aim for 8 hours, I now sleep a maximum of 7.5 hours per night. But I actually sleep. And I wake rested and energized. Dr. Breus helped me create the Glow to Sleep plan to help you, too. This chapter will show you how to maximize your autophagy while you sleep—with a customized sleep plan for you and your lifestyle. Because when you make the most of your nights, you can make even more of your days.

Why Sleep Matters: The Autophagy Connection

You may think of sleep as time to zone out and dream, perhaps about the fun (your upcoming vacation!), the sexy (ooh-la-la), or the absurd (why is your third-grade crush eating cold spaghetti in your car?). But sleep is far from just the time when your mind races with wild images and far-fetched stories. It’s also the time when your body restores itself by activating autophagy. It’s when your cells repair damage and eliminate toxins, proteins get folded and repaired, and neurons build new connections, all to help recharge your energy, strengthen your brain, and rebuild and renew your cells.

The crucial connection between autophagy and sleep is your circadian rhythm. Circadian rhythm is your body’s natural timekeeping system that regulates sleep and wakefulness—along with body temperature and hormonal changes—through one-day cycles. For most people, 24 hours is the length of a full cycle—but it can vary and is different for everyone.

Here’s how it works: Your circadian rhythm keeps the beat while your brain acts as a conductor. For example, your body temperature rises overnight, and your circadian rhythms should increase the tempo in the morning, helping you feel alert when you wake. But later in the evening, the beat begins to slow as your body temperature goes down, helping you relax and signaling sleep. Scientists have also identified a “second sleep”—when your body temperature drops in midafternoon. This change in the beat of your circadian rhythm is responsible for what many of us think of as an afternoon slump.

Your circadian rhythm helps maintain processes essential to your well-being, but that “orchestra” can often be out of tune. Exposure to light, work schedules or health problems, or even social commitments can all impact your cycle. Also, for most of us, as we age, our circadian rhythm naturally changes. And, most significant, that disruption of your natural cycle also disrupts your autophagy, and subsequently your body’s ability to repair and renew.

So the goal of Glow15 is to synchronize your sleep and autophagy. By composing a symphony with your unique circadian rhythm, you will be better able to activate your autophagy and boost your energy in ways you’ve only dreamed of.

What Kind of Sleep Bird Are You?

The timing of sleep is monitored by your circadian rhythm, but not everyone keeps the same beat. Some people naturally like to stay up late, others like to go bed early, and still others fall in between. This behavioral manifestation of your circadian rhythms can be categorized into chronotypes. And your chronotype is determined by your propensity to sleep at a particular time during a 24-hour period.

Following is a popular test called the Morningness Eveningness Questionnaire. It is used to help determine your chronotype: Owl, Lark, or Hummingbird.

Take the test to help determine which bird best represents you. This will help you be better able to tailor a sleep plan to your unique rhythm. Simply circle the answers that best reflect your sleep pattern.

Morningness Eveningness Questionnaire

Adapted from Horne and Ostberg’s self-assessment questionnaire, first published in the International Journal of Chronobiology.

Considering only your own “feeling best” rhythm, at what time would you get up if you were entirely free to plan your day?

5 a.m. to 6:30 a.m. (5)

6:30 a.m. to 7:45 a.m. (4)

7:45 a.m. to 9:45 a.m. (3)

9:45 a.m. to 11 a.m. (2)

11 a.m. to 12 p.m. (1)
Considering only your own “feeling best” rhythm, at what time would you go to bed if you were entirely free to plan your evening?

8 p.m. to 9 p.m. (5)

9 p.m. to 10:15 p.m. (4)

10:15 p.m. to 12:30 a.m. (3)

12:30 a.m. to 1:45 a.m. (2)

1:45 a.m. to 3 a.m. (1)
If there is a specific time at which you have to get up in the morning, to what extent are you dependent on being woken up by an alarm clock?

Not at all dependent (4)

Slightly dependent (3)

Fairly dependent (2)

Very dependent (1)
Assuming adequate environmental conditions, how easy do you find getting up in the mornings?

Not at all easy (1)

Not very easy (2)

Fairly easy (3)

Very easy (4)
How alert do you feel during the first half hour after having woken in the mornings?

Not at all alert (1)

Slightly alert (2)

Fairly alert (3)

Very alert (4)
How is your appetite during the first half hour after having woken in the mornings?

Very poor (1)

Fairly poor (2)

Fairly good (3)

Very good (4)
How tired do you feel during the first half hour after having woken in the mornings?

Very tired (1)

Fairly tired (2)

Fairly refreshed (3)

Very refreshed (4)
When you have no commitments the next day, at what time do you go to bed compared to your usual bedtime?

Seldom or never later (4)

Less than 1 hour later (3)

1 to 2 hours later (2)

More than 2 hours later (1)
You have decided to engage in some physical exercise. A friend suggests that you do this one hour twice a week, and the best time for him is between 7 a.m. and 8 a.m. Bearing in mind nothing else but your own “feeling best” rhythm, how do you think you would perform?

Would be in good form (4)

Would be in reasonable form (3)

Would find it difficult (2)

Would find it very difficult (1)
At what time in the evening do you feel tired and, as a result, in need of sleep?

8 p.m. to 9 p.m. (5)

9 p.m. to 10:15 p.m. (4)

10:15 p.m. to 12:45 a.m. (3)

12:45 a.m. to 2 a.m. (2)

2 a.m. to 3 a.m. (1)
You wish to be at your peak performance for a test that you know is going to be mentally exhausting and will last for two hours. You are entirely free to plan your day. Considering only your own “feeling best” rhythm, which test time would you choose?

8 a.m. to 10 a.m. (6)

11 a.m. to 1 p.m. (4)

3 p.m. to 5 p.m. (2)

7 p.m. to 9 p.m. (0)
If you went to bed at 11 p.m., at what level of tiredness would you be?

Not at all tired (0)

A little tired (2)

Fairly tired (3)

Very tired (5)
For some reason you have gone to bed several hours later than usual, but there is no need to get up at any particular time the next morning. Which one of the following events are you most likely to experience?

Will wake up at the usual time and will not fall back asleep (4)

Will wake up at the usual time and will doze thereafter (3)

Will wake up at the usual time but will fall back asleep (2)

Will not wake up until later than usual (1)
One night you have to remain awake between 4 a.m. and 6 a.m. in order to carry out a night watch. You have no commitments the next day. Which one of the following alternatives will suit you best?

Would not go to bed until the watch was over (1)

Would take a nap before and sleep after (2)

Would take a good sleep before and nap after (3)

Would take all sleep before the watch (4)
You have to do two hours of hard physical work. You are entirely free to plan your day. Considering only your own “feeling best” rhythm, which of the following times would you choose to do the work?

8 a.m. to 10 a.m. (4)

11 a.m. to 1 p.m. (3)

3 p.m. to 5 p.m. (2)

7 p.m. to 9 p.m. (1)
You have decided to engage in hard physical exercise. A friend suggests that you do this for one hour twice a week, and the best time for him is between 10 p.m. and 11 p.m. Bearing in mind nothing else but your own “feeling best” rhythm, how well do you think you would perform?

Would be in good form (1)

Would be in reasonable form (2)

Would find it difficult (3)

Would find it very difficult (4)
Suppose that you can choose your own work hours. Assume that you worked a five-hour day (including breaks) and that your job was interesting and paid by results. What time would you finish?

5 a.m. to 8 a.m. (5)

9 a.m. (4)

10 a.m. to 2 p.m. (3)

3 p.m. to 5 p.m. (2)

6 p.m. to 4 a.m. (1)
At what time of the day do you think you reach your “feeling best” peak?

5 a.m. to 7 a.m. (5)

8 a.m. to 9 a.m. (4)

10 a.m. to 4 p.m. (3)

5 p.m. to 9 p.m. (2)

10 p.m. to 4 a.m. (1)
One hears about “morning” and “evening” types of people. Which one of these types do you consider yourself to be?

Definitely a morning type (6)

Rather more a morning than an evening type (4)

Rather more an evening than a morning type (2)

Definitely an evening type (1)

Results

To determine your score, find the point value next to each of your answers. Add them together to get your total number of points to determine your bird type.

Here’s what your score means:

Score	Result
16–30	Super Owl
31–41	Owl
42–58	Hummingbird
59–69	Lark
70–86	Super Lark

Super Owls and Owls

You, like about 20 percent of the population, have a hard time waking up early and are most energetic in the evening. The degree to which your behavior manifests itself in your propensity to stay up late determines whether you are an extreme Super Owl or a more moderate Owl.

But no matter where you fall on the spectrum, all owls tend to be intuitive, emotional, and creative. You are most likely to work in the arts, medicine, or technology. You crave novelty and can often be a risk taker. Socially, you can be an introvert—often showing up late to the party and preferring to observe. But once someone gets to know you, they’ll find you to be a deeply loyal friend.

Some famous Super Owls and Owls include former President Barack Obama, writer Fran Lebowitz, Microsoft cofounder Bill Gates, and musician Elvis Presley.

Hummingbirds

You are among the most popular group of sleep birds: 70 percent of people are Hummingbirds, meaning you are more active during the day and restful at night. While this may be the most common chronotype, it does not mean all hummingbirds are alike. Depending on where you score, your behavior may be similar at times to an Owl or it could be more like that of a Lark.

Whatever your extreme, you most likely need 8 hours of sleep, and feel the need to nap in the late afternoon, as sunlight has a big influence on your circadian rhythm. But while you take comfort in the familiar, you have the ability to occasionally change your schedule—so you can stay out past your bedtime for a party or wake up to watch the sunrise. Hummingbirds tend to be extroverted and open-minded. You can also be cautious and tend to avoid conflict. Friends, and you have many, would say that you are quick to share a funny story, easygoing, fun, and happy.

Super Larks and Larks

You are the rarer bird that wakes up early and energized, but by evening has totally run out of steam. About 10 percent of people are Larks. And again, the degree to which your behavior manifests determines if you’re the more extreme Super Lark, with a propensity to need sleep much earlier in the evening or wake up earlier in the morning, than a more moderate Lark.

But for all Larks, a bright-eyed, go-get-’em eagerness might be their defining characteristic. You are often successful in business and school due to your analytical mind and aversion to risks. You enjoy being a leader and may be a CEO or entrepreneur. In business or in your personal life, if you make a plan, you stick to it—and this is especially true of your health and fitness routine. Socially, you may lag behind a bit, as you tend to go to bed early, but you’re also up early to catch up on what you missed.

Some famous Super Larks and Larks include Vogue editor in chief Anna Wintour, former First Lady Michelle Obama, and former New York City mayor Michael Bloomberg.

Whatever kind of sleep bird you identify with today, know that it can change. This can be attributed to changes in your circadian rhythm, which, again, along with sleep monitors body temperature and hormonal changes. And it is particularly important for women, as both our body temperature and our hormones fluctuate from menstruation to pregnancy to menopause—disrupting our rhythm and changing our sleep needs. And here’s a fun fact: We all grow more Lark-like with age.

Knowing your chronotype allows you to not only be more productive, but also strategize to sleep better.

If you don’t have trouble falling asleep and usually wake up rested, you are most likely in sync with your circadian rhythm and optimizing your autophagy. But many of us suffer social jet lag. This happens when our chronobiology doesn’t mesh with our responsibilities. For example, a Lark may feel tired at 5 p.m., but still need to work until 7 p.m.

And no matter your chronotype, you can make simple shifts to optimize your circadian rhythm, sleep better, and activate your autophagy.

Customi-ZZZ Your Sleep

Birds of a feather don’t have to flock together! The Glow15 plan helps you tailor your sleep for your bird type. It is, in a sense, maximizing your circadian rhythm to get it back in tune and synchronizing it with your autophagy so you have more energy, perform better, feel better, and look better, too. Here’s how to improve your sleep and then make adjustments depending on your chronotype.

Let in Light

Sunlight helps us to adjust our body clocks every day. It works like this: If you get lots of light in the morning, your body clock speeds up, so you will want to go to sleep earlier and wake up earlier. But if, instead, you get lots of light in the late afternoon, the opposite happens—your body clock slows, so you will want to go to bed later and wake up later.

Here’s how each bird type should let in light:

Super Owls and Owls: You should get lots of light in the morning. Exposure to daylight can keep you more alert, helping you to jump-start your day. The best way to do this is to go out into sunlight early in the day. Another option is to use a light box with about 10,000 lux of light, which is the equivalent of early daylight. Also, keeping your shades open at night will allow natural light to wake you in the morning.

Hummingbirds: Keep on doing what you’re doing, because all is well, and you don’t need to change a thing.

Super Larks and Larks: Getting lots of light in the afternoon and around sunset can slow down your body clock and help you stay up later into the night. Ideally, it best to get natural sunlight. But if that’s not possible, try a light box with approximately 10,000 lux—the equivalent of a clear morning light. Try keeping your shades closed at night—“blackout” shades can be a great investment to help you sleep.

Set Your Bedtime

You should be going to bed and waking up at the same time every day—yes, that includes weekends. Your internal clock doesn’t change the way it keeps time just because it’s Saturday! Of course, there will always be exceptions, but in general, you want to always be in sync—which means orchestrating your sleep cycles and your circadian rhythm for the most efficient, quality sleep.

Your sleep cycle is about 90 minutes long—and cycles through five stages of sleep: Stage 1 is the transition from wakefulness to light sleep. Stage 2 is slightly deeper, but you can still awaken easily. Stages 3 and 4 are when sleep becomes much deeper. And the final stage, REM (rapid eye movement), is where the deepest sleep happens, and restoration—from your nervous system to how you process information to how you store memories—takes place.

For sleep to be restorative, you need several complete sleep cycles every night; most people require four or five complete cycles. Some women feel powerful and productive after 6 hours of sleep, or four 90-minute sleep cycles; others claim to be at their best with more or less sleep. This depends upon the length of your personal sleep cycles. Generally, Owls and Super Owls feel better with four sleep cycles, while Hummingbirds, Larks, and Super Larks feel better with five.

To find your best bedtime, multiply the time of one cycle (90 minutes) by your desired number of cycles. Let’s say you are a Hummingbird—you want five cycles. So multiply 90 by 5 and you get 450 minutes, or 7.5 hours.

But, again, we want the best-quality sleep—the kind of sleep that leaves you feeling refreshed and looking rejuvenated in the morning. And to get that, you also have to factor the time it takes you to fall asleep. For most of us, that is between 20 and 40 minutes. Add that to the total number of your cycles. Owls and Super Owls usually take longer to fall asleep, around 40 minutes, while Hummingbirds, Larks, and Super Larks are more likely to fall asleep in 20 minutes. So, for example, if you are a Hummingbird, you would add 20 minutes to your 450 minutes for a total of 470 minutes.

Since most of us have a wake-up time that’s determined by kids or work (this is your socially determined wake-up time), you can count backward from the time you need to wake up. For a hummingbird to wake up at 7 a.m., you subtract 470 minutes from that time, for a bedtime of 11:10 p.m.

The goal is to wake up naturally a few minutes before your alarm. When you can do that, you’ve found your bedtime. If you wake up way before your alarm or have a hard time getting up when your alarm goes off, don’t despair—remember, each of our internal clocks keeps time slightly differently. If you wake up too early, try shifting your bedtime forward, and if you’re waking up late, shift it backward. You may have to experiment a bit. But you will find the sweet spot where you wake naturally according to your own rhythm.

Here’s a general guideline for when each type of bird should set their bedtime:

Super Owl: 1 a.m. Super Owls will take about 40 minutes to fall asleep. But they usually need only four sleep cycles. So, to wake up at 8 a.m.—which is likely the latest you can wake without suffering the aforementioned social jet lag—you need to subtract the 400 minutes, or four 90-minute cycles plus 40 minutes to fall asleep, which gives you a bedtime of 1 a.m.

8 a.m. − 400 minutes (40 minutes to fall asleep + 4 cycles) = 1 a.m. bedtime

Owl: Midnight. Owls will also take about 40 minutes to fall asleep and need only four sleep cycles. But an Owl can wake up a little earlier than a Super Owl. So, to wake up at 7 a.m., Owls should subtract the 400 minutes—or four 90-minute cycles plus 40 minutes to fall asleep—which gives you a bedtime of 12 a.m.

7 a.m. − 400 minutes (40 minutes to fall asleep + 4 cycles) = 12 a.m. bedtime

Hummingbird: 11:10 p.m. Hummingbirds take about 20 minutes to fall asleep and need five sleep cycles. So, to wake up at 7 a.m., Hummingbirds should subtract the 470 minutes—or five 90-minute cycles plus 20 minutes to fall asleep—which gives you a bedtime of 11:10 p.m.

7 a.m. − 470 minutes (20 minutes to fall asleep + 5 cycles) = 11:10 p.m. bedtime

Lark: 10:10 p.m. Larks take about 20 minutes to fall asleep and need five sleep cycles. So, since a lark naturally wakes early, 6 a.m., she should subtract 470 minutes—or five 90-minute cycles plus 20 minutes to fall asleep—which gives you a bedtime of 10:10 p.m.

6 a.m. − 470 minutes (20 minutes to fall asleep + 5 cycles) = 10:10 p.m. bedtime

Super Lark: 9:10 p.m. Super Larks also take about 20 minutes to fall asleep and need five sleep cycles. But you naturally wake by 5 a.m., so subtract 470 minutes—or five 90-minute cycles plus 20 minutes to fall asleep—which gives you a bedtime of 9:10 p.m.

5 a.m. − 470 minutes (20 minutes to fall asleep + 5 cycles) = 9:10 p.m. bedtime

Now, if your life dictates that you need to be up much earlier or later than what is preferred for your bird type, you can try to hack your chrono-type. It will take a bit of time, as the best way to do this is gradually, in 15-minute increments in either direction. So, Owls and Super Owls who want to be more Lark-like should set their bedtime 15 minutes earlier per night. Larks and Super Larks who want to be more Owl-like should set their bedtime 15 minutes later per night. Stick with just the 15-minute change for at least three nights before further adjusting your bedtime. Once you’ve gotten used to that change—and you feel your circadian rhythm is in tune with the change—shave off another 15 minutes. You can continue to do this until you reach your desired sleep schedule. Also, note that it’s normal to wake up a bit dazed or befuddled. That sleepy feeling should go away within about 25 minutes of waking. (Hummingbirds do not need to make any adjustments.)

How to Fly with a Different Flock

If you are an OWL who needs to operate on a HUMMINGBIRD schedule, then you would use light in the a.m., right after you wake up, to shift the circadian cycle earlier, and make sure to take melatonin 90 minutes before the suggested Hummingbird bedtime.
If you are an OWL and you need to be a LARK, it may make more sense to get less sleep (three cycles) and take a 90-minute nap (one full cycle). You will need light in the a.m. for sure, and may also try some melatonin at night.
If you are a LARK who wants to be a HUMMINGBIRD, you could use light therapy in the early evening. Your body will wake you up naturally and slowly shift over time.

Try melatonin. Deep inside the brain, there’s a small gland called the pineal gland that helps control our sleep and wake cycles, as it helps orchestrate circadian rhythm. The pineal gland produces melatonin, the hormone that lets you know, hey, it’s time to hunker down for the night. Unfortunately, as you age, your levels of melatonin can drop. That’s why it’s often worth trying the supplement melatonin to help your regular sleep cycle. This inexpensive nonprescription supplement does what your own melatonin does: regulate your sleep patterns. Start with the lowest dose possible (.3 milligram), and don’t exceed 1 milligram. Do not take it for more than two weeks at a time; if you’re using it just as an aid to help you shift your sleep patterns, that is the amount of time it should take to regulate your rhythm.

Here’s how each bird should use melatonin.

Super Owls and Owls: This bird type has a hard time falling asleep. Try taking one time-release melatonin tablet 1 to 3 hours before the time you usually fall asleep. The longer it takes you to fall asleep, the earlier you should take the melatonin. Note that time-release melatonin lasts for only 3 to 4 hours.

Hummingbirds: You do not need additional melatonin.

Super Larks and Larks: This bird type has a hard time staying asleep. Try taking one sublingual (under-the-tongue) melatonin dot if you wake up and stay awake for less than an hour before falling back asleep. This type of tablet will have an immediate effect because it does not have to go through your gut. Take one time-release tablet if you wake up in the middle of the night and are awake for more than 1 hour. Don’t cut the tablet, because that will negate the potency of the melatonin. And if you wake up many times throughout the night and your total time awake is more than 1 hour, try both—first the time-release tablet and then the sublingual dot.

What All Birds Should Do Before Nesting

You know how most people think of sleep? That it’s just something that should naturally happen. We should be able to shut our eyes and lull into a state of blissful rest. But with a spinning brain and a stressful life, that’s not the way it works. We can’t just hop into bed, shut off the lights, pull up the covers, and expect that we’ll be dreaming of desert islands in no time.

Smart sleep requires smart thinking—no matter what type of bird you are. Here is how you can get in sync with your circadian rhythm and optimize your autophagy:

Power Down. I know how tempting it is. We snuggle up in bed, grab our phones, and scroll through our feeds to see the latest bits of craziness that our friends are up to. But exposure to the blue and white light given off by virtually all electronic devices will make it more difficult to sleep. So for optimal sleep prep, that means no technology for 90 minutes before bed. If you can’t live without a pre-bed Netflix binge, don’t worry; there is software that will reduce the blue hues from your screen. Orange-tinted glasses or orange lightbulbs will also do the trick.

Dr. Breus suggests the Power Down Hour: Set an alarm for the hour before you go to bed, to remind you to start the process of “powering down.” In the first 20 minutes, take care of all the things you simply must do before bed: Make lunches for the next day, lay out clothes, put away dishes (in my house it’s getting backpacks ready and finding shoes)—the things that will nag at you if you don’t do them. In the second 20 minutes, take time for personal hygiene: brushing your teeth, washing your face, changing into your nightclothes. A hot shower or nice bubble bath can be great just before bed. The change in your core body temperature when you get out of the shower or tub will help your body start to relax. The final 20 minutes are a time for relaxation: Lower the lights, do some simple stretches, read, or listen to some relaxing music.

What to Do During the Day to Improve Your Nights

Having energy throughout the day isn’t just about how well you sleep; it also means that you do other things, as well. Eating well, being active, and keeping stress down also influence how you live and how you rest. In my life, I’ve found that two other easy practices have made me sleep better at night—and clear my mind and improve my performance during the day. I start the day with a short meditation and, when I can, I squeeze in a short nap.

Meditate

Meditation has been shown to improve sleep, as well as to lower blood pressure and stress. Try doing it in the early morning, when your blood pressure and stress hormones are at the highest. I do it as soon as I wake up to clear my mind and get me started on my day.

To meditate, just sit in a quiet place, breathe in a relaxed way, and try to focus on one word or phrase over and over. This is called a “calming focus.” You can use a breath, a sound (“om”), a short prayer, a positive word (such as “relax” or “peace”), or a phrase (“breathing in calm, breathing out tension”; “I am relaxed”). If you choose a sound, repeat it aloud or silently as you inhale or exhale. If you find your mind wandering, simply take a deep breath or say to yourself “thinking, thinking” and gently return your attention to your chosen focus. Start by doing it for just a few minutes; you can build up to 5 to 10 minutes, if you like.

Nap

In some circles, nap is as evil of a word as doughnut. That’s nonsense! As I mentioned earlier, studies have found that our circadian rhythms dip during the day, showing that we’re actually meant to have two sleep periods: the obvious long one at night and then another in the early afternoon, which is when our energy naturally dips lower than usual and we have a harder time focusing. This is why an afternoon nap can significantly increase mental alertness and improve mood. The ideal nap map:

• Keep it to 10 to 20 minutes, the ideal time that will help you awaken easily and feel refreshed and recharged without feeling groggy.

• Be in a seated position but slightly reclined. This will prevent you from falling into a deeper sleep, which can leave you feeling lethargic when you wake up.

• Use an alarm. Set your cell phone alarm for 10 to 20 minutes. In addition, you can hold a pen or pencil in your hand. It will drop about 10 minutes after you fall asleep and should wake you, too.

• Find a quiet, dark place. Ideally, you want a private place for your nap. If possible, turn off the lights or draw the shades to make it dark.

• Drink caffeine. Contrary to what you might think, drinking a small cup of AutophaTea or coffee right before you nod off will not keep you up! In fact, it will give you more energy when you wake up, as it may help lessen the effects of sleep inertia.

Cool down. Ideal room temperature is about 65°F. The cooler your body, the better you will sleep. That decrease in core body temperature helps align your body with circadian rhythms, so the effect is better and more comfortable sleep.

Null the noise. Silence is sleepy, but many of us live in large, noisy cities, or have family members unwittingly making a racket just when we’re about to drop off. Thankfully, the “colors” of noise can help—yes, colors. In fact, I recently learned that many noises can be characterized by a sonic hue determined by two things: the collection of frequencies or pitches in the sound (also called a spectrum) and the amplitude or intensity of the frequencies. The colors are supposed to correlate with the general characteristics of colors of light. You’ve probably heard of white noise, which includes a random set of frequencies at the same intensity. This combination often sounds like some form of static. Pink noise has higher intensity at lower pitches, sounding more like rain falling. And brown noise goes a little further, dampening the highest frequencies and producing a sound like waves crashing. All of these noises can help you sleep—many people find the deeper, richer brown noise helps lull them best, while others find pink noise more relaxing. While you can buy a noise machine, there are also many apps you can download for free on your smartphone or computer to help you determine which noise color is best for you.

Take a beauty bath. To boost your beauty sleep and outsmart aging, try adding a hot Epsom salts bath to your sleep schedule. Two hours before bed, soak in the tub for 20 to 30 minutes. Epsom salts break down into magnesium and sulfate in hot water. The minerals are absorbed through your skin and help aid in detoxification. The heat also helps your circadian rhythm. This is because your natural drop in body temperature is balanced with the heat of the bath. Then, when you get out of the hot bath, your temperature will plummet again, making you all the more ready for sleep. You can also try a shower, although it may not be quite as helpful. Plus, there’s some new research that suggests that bathing for an hour can have some similar positive effects as exercise. According to the study author, Jennifer Wider, MD, this happens through “passive heating.” When you’re heated, like in saunas, baths, or exercise, heat shock proteins can become elevated, and that helps control blood sugar and insulin function.

What If You Still Can’t Sleep?

Sleep, as you know, is a complex issue. And even when you do everything you can to make the environment right for sleeping, you can still have problems—and that’s a problem, because too little sleep can cause all kinds of health issues (such as heart disease, depression, and strokes) that will accelerate aging. Many women, as you likely know, say that psychological distress is the source of sleep issues. One of the things that you can do is start a “worry journal,” where you write down your problems and potential solutions for them. You pack it up at night, clearing your mind for sleep, knowing that you can address the issue the next day with a clear plan in place. Some more specific tips for common sleep problems:

Glow15 Success Story

Tammy “I’m sleeping better now than I did before children”

“Glow15 is phenomenal! I’m a mom of two—my daughter is four and my son is six. Both were C-sections, and I’ve had a very hard time losing the baby weight. Before I got pregnant, I was petite and fit, and I had no idea it would be so difficult to get my body back. I’ve tried so many diets, but nothing worked. Then I started Glow15—and now my clothes are big on me! I lost over 7 pounds in the first 15 days, and they keep coming off. My midsection looks much better and I am starting to see my old waist. During the first few days I was a little tired, but now I have more energy than I’ve had in years. I feel great. I feel like a younger version of myself. And I think the ‘Glow to Sleep’ plan is the real reason. I discovered that I’m an ‘owl.’ I always knew I was a night person, but I had no idea that meant I should do anything special—like getting more light in the morning or changing my bedtime. Now, I can’t believe I’m actually sleeping better now than I did before children! It worked so well, I wake up rested and refreshed. Maybe it’s this newfound energy that helped me finally lose the weight. I think when I was struggling to get it off I was a little bit of a downer, but now because of Glow15 I feel much more positive and happy.”

You can’t fall asleep. Try bright light for two hours in the morning, which can help adjust your circadian rhythm so you fall asleep faster. You can also try taking melatonin five to six hours before sleep.

You can’t stay asleep. Use bright light therapy between 7 and 9 p.m. to delay the timing of your circadian rhythms.

Jet lag. Adjusting your watch to the new time zone when you board the plane has been shown to help ward off jet lag. Exposing yourself to light can help, too. On an eastward flight, when arriving in the early morning, you should avoid bright light—wear sunglasses until noon. After noon, take your sunglasses off and get as much direct sunlight as possible, especially between 1:30 and 4:30 p.m. If you’re stuck inside all afternoon, take hourly sunshine breaks of 10 to 15 minutes each. On a westward flight, wear sunglasses and try to block out light during the flight. Keep your shades on until the last two hours of the flight. Then take them off and get as much light as possible via light from the window or close-up screen exposure. Get as much direct sunlight as possible as soon as you arrive.

Shift work. When you often change the times when you work, especially during night hours, it disrupts your circadian rhythms. For night workers, you need to delay your circadian rhythm. Get exposed to bright light during a night shift for three to six hours. You can also try doing it for 20 minutes every hour during the night shift.

One of the best benefits of a good night’s sleep is waking up feeling revived and looking it, too. There is a reason it’s called beauty sleep! As your autophagy is activated, it helps to repair and renew your cells, allowing your skin to refresh overnight. In the next chapter, find out the Glow15 way for your skin to look great all day. It’s everything you need to know about how to glow.

The Three B’s of Better Sleep

Sleep is not an on/off switch, but more like when you slowly take your foot off the gas and slowly push on the brake. It’s a process that takes a little time and requires various things to happen to fall asleep. If you fall asleep as soon as your head hits the pillow, it probably means you’re sleep deprived. To nudge your sleep in the right direction, consider the three B’s: Bedroom, Body, and Brain.

1. Bedroom

It should exude tranquility, not clutter and stress. You can turn it that way by doing these things:

• Change the bulbs in your bedside table lamp to 40 watts, put a nightlight in your bathroom and in the hallway leading to it, and consider an eye mask. Why? Light tells your brain it is morning and to stop producing melatonin.

• Use earplugs or a sound machine to block out unwanted noises.

• Assess your mattress to make sure it’s comfortable. If you have neck or back pain, or your mattress is more than ten years old or your pillow more than three years old, you may need to replace them.

• Clean up and cool it down. Eliminate clutter, and lower your core body temperature. The heat from a warm bath or shower will raise your core body temp, and then when you get out, it falls. This is a signal to your brain to begin producing melatonin.

2. Body

Are you doing what you need to do on a physical level to get to sleep more quickly? Regular exercise has been shown to promote deep sleep and shorten the time it takes to fall asleep. Research shows that people in pain have a hard time sleeping as well. See your doctor and get the pain under control to get a quicker and better night’s rest.

3. Brain

Continuing to think about stressful events, times, or thoughts will cause arousal, which will make it harder to sleep. You can try relaxation music or apps. Dr. Breus also suggests counting backward from 300 by 3. It is no easy task, and it is so boring that it should put you to sleep.