Tips for Better Sleep
Even without fully grasping why we need sleep, it seems obvious that sleep is important. We have all experienced those restless nights when it seems impossible to fall asleep and how tired we feel the next day. It seems more difficult than usual to carry out basic tasks and we tend to drag our feet all day. Although we do not yet fully understand the function of sleep, various studies have been carried out which show sleep to play an important role in immune function, metabolism, memory, learning and other functions. When we forget to sleep, it affects our body’s ability to perform optimally. If you often have trouble getting a good night’s sleep, here are some tips that may help you fall asleep faster and longer to ensure you can take on the next day.
What you eat and drink during the day can have a strong impact on how you sleep at night. To avoid discomfort when you are trying to sleep, avoid going to bed hungry or stuffed. Eating large meals within a couple of hours within bedtime can keep you up at night because your body is not meant to be digesting food while you sleep. So eating a large pizza right before bed will likely lead to insomnia. Instead, try to finish dinner several hours before bedtime and avoid foods that could cause indigestion. If you get hungry at night and it is keeping you up, try to snack on foods that will not disturb your sleep. These can vary from person to person, but keep track of foods that do not, in your experience, agitate your stomach. Similarly, drink enough fluid at night to keep you from waking up thirsty (but not so much before bedtime that you will have to make a trip to the bathroom in the middle of the night). In addition, substances like nicotine, caffeine and alcohol deserve strict caution. Both nicotine and caffeine have stimulating effects that take several hours to wear off and can interfere with sleep if taken too close to bedtime. On the other hand, alcohol may make you feel tired and sleepy, but it can disrupt sleep later in the night when its effects wear off. Alcohol is especially tricky, because after a few hours it acts as a stimulant, increasing the number of times you wake up during the night while decreasing the quality of sleep.
Sticking to a consistent sleep schedule is likely to bring you better sleep. By doing so, you will maintain your body’s natural internal clock. Going to bed and waking up at the same time every day is the best way to set your clock and even if you did not sleep well the night before, the extra sleep drive will help you consolidate sleep the following night. To do so, try to set an alarm to remind you that it is time to go to bed. The recommended amount of sleep for an adult is around seven hours, so plan accordingly and give yourself enough time to relax and fall asleep. In addition, although it is hard to resist sleeping in on the weekend, try your best to maintain your sleep cycle to avoid a difficult Monday morning. Of course, there may be times when you have to deviate from your schedule but even then, try to limit the difference in your sleep schedule to no more than an hour. Being consistent will reinforce your body’s sleep-wake cycle.
Oftentimes, people overlook their sleeping environment when it comes to insomnia. Ideally, your bedroom should be cool, dark and relatively quiet. Keep the bedroom cool, somewhere between 60 to 75 degrees (˚F). It is also important to keep the room dark, since light is a powerful cue that tells your brain that it is time to get up. Consider using heavy curtains, shades, or an eye mask to block light from entering your bedroom as well as avoiding light-emitting screens before bedtime. Using heavy curtains also have the added effect of lowering the volume of outside noise. Also pay attention to what you are sleeping on. While it may be a more expensive option, investing in a comfortable mattress and pillows will help ensure optimal sleep. Keep in mind that most mattresses wear out after 10 years. Lastly, although you might be used to sleeping with pets, if you have trouble sleeping uninterrupted, it may be best to keep them outside of the bedroom as they can move around a lot during the night. All this is to help create a mental association between the bedroom and sleep, so it would also be best to keep distracting items such as phones or computers in another room when it is time to sleep.
Spending time doing relaxing activities an hour or so before bed can be helpful in easing you into sleep. A hot bath before bed slightly raises your body temperature and when you hop out, your body quickly cools down, mimicking the natural drop in body temperature when your brain readies your body for sleep. Deep controlled breathing is also another thing you can try. It mimics how your body feels when it is already relaxed and stimulates the body’s parasympathetic system, or the “rest-and-digest” part of your nervous system. Other ideas might be to read a book, watch television, or practice other relaxation exercises. The point is to avoid stressful, stimulating activities such as doing work. Physically and mentally straining activities can cause the body to release cortisol, which generally has the effect of increasing alertness.
Everyone has had the occasional sleepless night, but if you find yourself having trouble sleeping often, it may be time to see a doctor. In some cases, being unable to fall asleep on a regular basis may be the result of an underlying condition. Seeking professional help, whether there is something larger at fault or not, is still a good idea if you want to get the better sleep you deserve.
References:
“6 Steps to Better Sleep.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 3 May 2017, www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379?pg=2.
“Benefits of Sleep.” Benefits of Sleep | Healthy Sleep, Division of Sleep Medicine at Harvard Medical School, www.healthysleep.med.harvard.edu/healthy/matters/benefits-of-sleep.
“Twelve Simple Tips to Improve Your Sleep.” Twelve Simple Tips to Improve Your Sleep | Healthy Sleep, Division of Sleep Medicine at Harvard Medical School, www.healthysleep.med.harvard.edu/healthy/getting/overcoming/tips.
