Tips on getting a better night’s sleep
We all know that sleep is important and getting enough of it is vital in making us feel energised, alert and better able to concentrate on daily tasks. Getting a good night’s sleep is one of the most important factors in maintaining our physical and mental health and it reduces the risk of illness. While we sleep our bodies are carrying out many important biological processes that help with physical recovery and repair of muscles, brain development, cardiac function and body metabolism as well as improving mood and memory. These processes are vital for life and without them, our physical and mental health would start to deteriorate.
There are many factors that contribute to poor sleep quality. These include certain medical conditions, chronic pain and mental health issues. Individuals of all ages who experience stress, anxiety, and depression tend to find it more difficult to fall asleep, and when they do, sleep tends to be light. Another factor that seems to be having a huge impact on our ability to get a good night’s rest is our overuse of technology. Stress and blue light from tablets and smart phones (think of all those hours spent at night scrolling through Instagram, emails, online shopping and watching Netflix) can un-synchronize and inhibit our natural biological sleep rhythms and repair cycle highlighting the importance of night-time routines to wind down.
The coronavirus pandemic has also exacerbated these poor sleep habits for many of us. The constant changes in regulations regarding lockdowns, working from home, school closures etc., have caused disruption to daily life and many people have experienced poorer sleep quality as a consequence.
So, what can we do to ensure that we get a better night’s sleep?
Here are 5 tips that may help!
1. Limit blue light exposure in the evenings
Blue light is emitted from electronic devices including your phone, computer and television. It has the effect of tricking your sleep rhythm into thinking it is still daytime which in turn reduces the hormone melatonin which is responsible for making us sleepy and getting a deep sleep. Therefore, avoiding technology and screens before bed may help you in getting to sleep earlier and having a deeper, better quality sleep. So instead of watching the next episode of your favourite Netflix show, try turning off all electronic devices at least an hour before you go to sleep.
2. Don’t work/ study in bed
The Coronavirus pandemic has caused many disruptions to our daily lives, including for many of us, being forced to work or study from home. Waking up early and commuting to the office in peak hour traffic has been replaced by sleeping in an hour later and cracking open a computer while you settle back under the sheets. Although, the idea of working from the comfort of your cosy bed may seem tempting it may come with some downsides when it comes to your sleep. Working from home blurs the lines between our home lives and professional lives. When we are working from our beds, we start to associate the stress from work with our bedrooms and this stress may linger well into the night. When this happens, it becomes harder to unwind and relax at the end of the day and settle down for sleep. In order to prevent this, avoid working from your bed and keep your bedroom as a space where you can relax and unwind at the end of the day.
3. Establish a regular bedtime
Many of us know about the importance of establishing a consistent bedtime for children. Children who have a steady bedtime routine have been found to perform well in tasks that involve working memory, attention, inhibitory control and executive functioning. However, research has found that it is not only children that benefit from a regular sleep schedule. Research indicates that adults not only need to get enough sleep every night, but also need to establish regular sleeping routines. Adults with irregular sleeping habits have a higher incidence of heart disease, obesity, high blood pressure, diabetes, as well as higher stress and anxiety levels and depression. So, if you’re trying to get a better night’s sleep, try setting a consistent bedtime over the next week and see whether this leads to any improvements.
4. Reduce caffeine intake
For many of us coffee is an essential part of our daily lives. Some people may reach for it as soon as they get out of bed in the morning and rely on it to keep them alert throughout the day. Although, moderate doses of caffeine from coffee do not seem to have a negative effect on our sleep quality, when drank in excess, it has been shown to make it harder for us to fall asleep at night. This is because caffeine mimics the effects of adrenaline, keeping us wired and stuck in survival mode. Try limiting your coffee consumption to less than 300mg, which equates to about three standard cups of coffee, a day. If you’re really struggling to fall asleep, try cutting out coffee altogether to see whether this has an effect.
5. Engage in regular physical activity
Regular exercise has been shown to improve overall sleep quality in adults. Exercise helps to reduce the amount of time it takes to fall asleep each night and is linked to deeper sleep. This is because physical movement causes the release of the chemical adenosine which promotes sleep and allows melatonin to work more effectively. You don’t have to be at the gym for hours on end each day to experience these benefits, simply, getting up and moving every hour or going for a walk on your lunch break is beneficial.
I know falling asleep may seem like an impossible task for many of you (myself included!) but good sleep is more under your control than you might think. Hopefully by following these tips you will be able to experience a more restful slumber!
Sleep well!