Ensuring you get a good night’s sleep is one of the best things you could possibly do for both your mental and physical wellbeing. In an ideal world, we would all get our required 7 to 8 hours of sleep, but for many of us this simply isn’t the case. Unfortunately, bad sleep hygiene has become far too common in today’s fast-paced, always-on world. Research has shown that we are sleeping far less than our predecessors, and this lack of quality sleep has various negative impacts on our hormones, overall performance, health and brain function. It has also been shown to lead to weight gain and an increased disease risk in both adults and children.
Fortunately, being more aware of how you sleep and making a few small changes could lead to you enjoying far better shut-eye.
1. Routine is your friend. Going to bed and waking up at approximately the same time each day can make a big difference. It helps regulate your body’s clock which in turn leads to you falling asleep much easier and staying asleep throughout the night. Alarms aren’t just for waking up in the mornings – set a bedtime alarm as well and stick to it.
2. Relax. It’s impossible for your body to go from active to sleepy in mere minutes. Instead, you should do something relaxing for about an hour before bed to help your body make that shift. This could be anything from meditation, listening to music or reading a book. Whatever helps you rid your system of the daily stress and anxiety.
3. Exercise daily. Whether it’s a light workout or an intense session that gets your heart racing, exercise has been proven to help you fall asleep more easily due to its stress-relieving benefits. However, for some people, exercising shortly before bedtime could have the opposite effect and instead keep you up at night. So, listen to your body to figure out when the best time for a quick workout is.
4. Analyse your room. Ensure your room is not too warm or too cold, that there aren’t any noises that could keep you up at night and try and light-proof your room as much as possible. Simple black-out curtains could do the trick, but if there’s still some light coming through you can use an eye mask. This includes any blue pilot lights on idle devices or tech such as TVs, alarms and so on.
5. Check your bedding. Having a comfortable mattress and pillows are vital to a good night’s rest. On average, a mattress provides good quality sleep for about 10 to 15 years. Also replace your pillows as soon as they no longer provide the support and comfort you need.
6. Embrace the sunshine. To help your body wake up more effectively in the mornings, research has found sunshine makes a big difference. Just 10 minutes in sunlight each morning will help you feel more awake and energised during the day. Also try and get out in the sun for 10 to 15 minutes during the day to help your body maintain its circadian rhythm (ie. routine).
7. Take it easy. Avoid eating heavy meals 2 to 3 hours before bedtime and limit snacking to 45 minutes before you head off to bed. Also try and avoid alcohol and smoking if you can as this could lead to discomfort and indigestion which will keep you up at night.
8. No drinks before bedtime. Try not to drink any fluids about 1 to 2 hours before going to bed. This will decrease chances of you waking up desperately needing to go to the loo.
9. Limit your daytime naps. Napping for longer than 30 minutes at a time will interfere with your sleep. Also avoid napping too late in the day.
10. Set boundaries. Keep work, computers and televisions out of the bedroom. They only distract you and keep you awake for longer.
11. Switch off entirely. Ideally, you should stay away from all electronic devices 1 to 2 hours before going to sleep.
12. Adjust the light. Electronic devices emit large amounts of blue light which tricks your brain into thinking it’s still daytime. If you simply can’t leave your smartphone alone, it’s important to change the screen settings. Fortunately, most smart phones and tablets have a built-in feature that changes the brightness and colour of your screen to emit warmer light. Many schools of thought suggest you keep your computer and device screens set to warmer tones throughout the day as well to minimise hormonal interference and potential sleep disruption.
13. Consider supplements. Natural melatonin supplements are an extremely popular sleeping aid. Melatonin helps you fall asleep faster and improves the overall quality of sleep. It’s also useful when traveling across time zones as it can assist the body in dealing with jet lag, however it is no longer available over-the-counter and requires a doctor’s prescription. Other natural remedies include lavender, valerian root, ginkgo biloba and magnesium. Speak to your doctor before taking any medication or supplements to ensure it’s the best option for you.
14. Get up and move if you can’t sleep. Tossing and turning when you can’t sleep isn’t helping and simply makes you more anxious. Instead, get up and do something that’s not too strenuous until you feel drowsy. Also, checking your phone’s time during the night can also affect the quality of your sleep.
15. Seek help. If you struggle to sleep or you suspect you may have a sleeping disorder, it’s important to seek medical advice.
Sources: South African Society of Sleep Medicine | National Centre of Biotechnology Information | National Health Library