Most people have been asked at some point in their life, “are you getting enough sleep?” Though some people sleep consistently well, for others a good night’s sleep is a distant memory. Most people experience a bad night’s sleep now and again – this is OK and NORMAL. However, if you are regularly sleep deprived, this chronic lack of sleep has BIG effects on your physical and mental health and well-being. Fact.
No matter where you fit on the scale of a good night’s sleep, it is vital to consider both the quantity and the quality of your sleep. Lack of sleep can affect how well you think, react, work, learn, interact with others, heal and restore. Have you ever noticed how acute or chronic lack of sleep affects your health and well-being? Please do not underestimate how important your sleep is to all factors of your health (I am speaking to myself when I say this too)!
There are certain things beyond your control that can affect your sleep, for example, young children, travel, and surrounding environmental factors. Hopefully these uncontrollable factors are only temporary! Beyond these excusable events, there is so much you can do to take control of the quantity and quality of your sleep. 10 factors within your control which help to achieve a good night’s sleep include;
Going to bed at a time you can calculate a potential 8 hours of solid sleep – Ideally, we want to aim for 8 hours/night, potentially give or take an hour or so.
Go to bed when you are feeling tired – this will help reduce the time you are lying awake in bed. If you go to bed too alert you may have difficulty getting to sleep. This can result in feelings of irritation, frustration and worry.
Avoid napping during the day – this can reduce your sleepiness in the evening, resulting in poorer quantity and quality of sleep at night. Daytime naps may even aggravate sleeplessness in patients with insomnia. If you just can’t make it throughout the day without a nap, limit it to less than an hour (ideally 30 minutes) and make sure you are awake by 3:30 pm.
Get up in the morning and go to bed at the same time each day – When your sleep cycle has a regular rhythm, you will feel better! This includes weekends when possible.
Use sunlight to set your biological clock – as soon as you get up each morning, go outside and face the sun for 10-15 minutes! Open those blinds! Perhaps eat your breakfast or drink your morning coffee on the balcony? This helps to set your circadian rhythm (sleep-wake cycle). Similarly;
NO screens at least 1 hr before bed – the blue light on devices runs havoc with your beautiful sleep hormone, melatonin. Furthermore, set your devices to blue light filter so you are reducing your exposure to this blue light throughout the whole day.
Develop a relaxing bedtime ritual – It is important to give your body cues that it is time to slow down and sleep. Listen to relaxing music, take a bath, read something soothing for 15 minutes before bed (not on your phone or tablet), have a cup of herbal tea, meditate, do relaxing stretches…heck, even chat to the person you might be living with!?
No work at least 1 hour before – unless you have an insane work deadline and the world is going to end if you don’t stay up late and get it done. Stop working, just stop. Put it down. You will pick it back up in the morning. I don’t think anyone’s last words were ever “I am so glad that I worked so damn hard at my job and always put my job first. All work, no play - what a great life”. It is time to set boundaries and get your work-life balance in check, otherwise you may slowly burn.
Regular exercise during the day - Promotes sleep and reduces stress! This might look like going to the gym, joining a fun exercise class, walking around the block at lunchtime, cycling to and from work or playing sport. Try to avoid exercising last thing at night though, as this can stimulate your nervous system and interfere with falling asleep.
Avoid drinking alcohol before bed – even though alcohol might make you feel sleepy, you’re less likely to get a good, restful night’s sleep with alcohol in your system.
Furthermore, there are a number of potential supplements, herbal medicines and dietary changes that can have a huge impact on the quality or your sleep.
Have you tried all these strategies and nothing seems to help? To be shy, I would love to hear from you.
Nutmeg xx
