Whether it’s difficulty falling asleep, staying asleep, or restless nights, insomnia takes its toll on many of us. So what’s causing this epidemic of sleeplessness? And more importantly, what can we do to fix it?
Below, Sleep Health Expert Dan Fabian from Ten PM (https://tenpm.co/) provides 6 lesser known tips on how to improve sleep quality.
Reduce Stress & Anxiety
If you’re one of the 8 million people who suffer from anxiety, you’re probably all too familiar with the effects it can have on your sleep. You toss and turn all night, trying to get comfortable, but your mind just won’t shut off. In fact, stress and anxiety is the most common cause of insomnia in the UK.
Here are some things you can do to help:
•Exercise regularly. Exercise releases endorphins, which have mood-boosting effects and also tired your body so falling asleep is easier (make sure you don’t exercise near bedtime though).
•Get some sunlight during the day. Bright light exposure helps regulate your body’s sleep-wake cycle and helps the body to produce the build up of melatonin (the sleep hormone) which will be released by the body in the evening.
•Meditate before bed to quieten your mind. This doesn’t have to just be a meditation, it could be a puzzle or reading your book, anything that focuses your brain and quiets your thoughts.
•Self-care acts before bed. This could be lighting a candle, having a warm bath, playing some music or using essential oils help to create a relaxing atmosphere.
Your Bedroom Environment Impacts Your Sleep
Unfortunately, many of us unwittingly sabotage our sleep by not ‘sleep-proofing’ our bedrooms. These are the top things you can do:
•Invest in blackout curtains or an eye mask: Bright light can disrupt the body’s natural sleep cycle, making it harder to fall asleep and stay asleep.
•Remove all electronics from your room: The blue light emitted by screens can suppress the production of melatonin, making it harder to fall asleep.
•Declutter your room: A cluttered bedroom can increase anxiety and make it difficult to relax, both of which are major hurdles to a good night’s sleep.
•Keep your bedroom cool: Your body temperature needs to drop in order for the body to fall asleep. Ideally you want the temperature of your bedroom to be around 19 degrees Celsius.
•Cut out any disruptive noise: Noise can trigger a fight-or-flight response, causing the heart rate to increase and preventing the body from entering a restful state.
Invest In The Right Bedding
If you’re looking for a good night’s rest, there are a few things to keep in mind when choosing your bedding.
•Check your sheet materials: It’s important to find sheets that are made from breathable materials like cotton or linen. This will help to regulate your body temperature and prevent you from getting too hot or too cold during the night.
•Consider opting for a softer mattress and pillows: This will help to reduce any pain or discomfort that you may be feeling and allow you to sink into a deep sleep.
•Wash your bedding: Do this regularly to remove any dirt, dust, or allergens that could be disturbing your sleep.
That Late Cup of Coffee Or Glass Of Wine Could Be The Cause Of Your Insomnia.
We don’t want to ruin your fun, however coffee, alcohol and smoking are the nemesis of a good night’s sleep! But why are they so detrimental to our sleep quality?
Firstly, caffeine helps to keep us awake by blocking adenosine, a chemical that makes us feel sleepy. Try to limit caffeine after 1pm to ensure that it doesn’t become a barrier to falling asleep later in the evening.
Alcohol, on the other hand, is a depressant. While it may help you to fall asleep initially, it interrupts REM sleep and can lead to poorer quality sleep overall.
Finally, smoking introduces nicotine and other chemicals into your body, which can disrupt your sleep cycle by causing wakefulness. In addition, smoking irritates the respiratory system and worsens conditions like sleep apnoea.
You Should Have a Regular and Consistent Bedtime Routine.
Our bodies are designed to operate on a 24-hour cycle, known as the circadian rhythm. This internal clock responds to light and darkness and regulates everything from our sleep patterns to our hormone levels.
When we stick to a regular sleep schedule (evening at weekends!), it helps to keep our circadian rhythm in sync, which can lead to more restful sleep.
In addition, a bedtime schedule can help to create healthy sleep habits, such as winding down for 30 minutes before lights out and disconnecting from electronic screens.
Pay attention to what you eat and drink
Certain foods should be avoided before bed that may tend to keep you awake, such as spicy or rich foods. However there are certain foods which promote better sleep by providing nutrients essential to sleep. These include:
- Tart cherries – these contain a good concentration of melatonin and also have an antioxidant effect that is conductive to sleep
- Nuts – such as almonds, walnuts, pistachios contain melatonin and omega-3, as well as magnesium and zinc which all help improve sleep.
- Fatty fish – the high levels of vitamin D and Omega3 helps the body release and regulate serotonin