Improving sleep hygeine

Sleep is one of the core pillars of our health and wellbeing. Yet it’s rarely discussed and seldom celebrated in the way that other health supporting activities are. Modern life has encouraged us to be ‘always on’ - contactable 24 hours a day, device in hand, replying immediately to every message, emailing outside of work hours, sending voice notes the moment a thought occurs, never noting down to send at an appropriate moment, because now is always the appropriate moment. It’s no surprise that two thirds of adults in developed nations fail to get the recommended eight hours of sleep a night. 

This is despite the fact that insufficient sleep is a key lifestyle factor for determining if you will develop Alzheimer’s disease. Despite the fact that routinely sleeping less than six or seven hours a night has devastating effects for your immune system and more than doubles your risk of cancer. It also increases the risk of your coronary arteries becoming blocked and brittle, which in turn increases your risk of stroke, cardiovascular disease and heart failure. Lack of sleep contributes to all major psychiatric conditions, and increases the likelihood of you becoming obese. Phrases like “sleep is for the weak” or “I’ll sleep when I’m dead” are unfortunately accurate. If anything is going to shorten our mortality, it’s lack of sleep. 

These are actions that you can take to make it easier to fall asleep, stay asleep, and wake up feeling well rested.

Exercise - physical activity can help to reduce sleep disorders, such as insomnia, daytime sleepiness, and sleep apnea. Try to keep intense exercise early in the day and do more gentle exercises before bedtime. By taking a walk, or a home stretch session you trigger melatonin production and prepare your body for quality sleep.

Breathe and relax - If you struggle falling asleep, try progressive muscle relaxing exercises, where you tense muscles and release them sequentially. Or do a deep breathing exercise like the 4,7,8 where you are breathing in for 4 seconds, holding for 7 and breathing out for 8. 

Keep a routine - After a bad night it is tempting to switch off the alarm. But a regular wake up time is important to healthy sleep. Sleeping in won’t help you in the long run. 

Avoid alcohol - You may think it’s helping you to drop off, but it’s actually preventing you from reaching the deep level of sleep you need to wake up well rested and refreshed. 

Drink minimally - Herbal teas are a popular way to unwind as part of an evening sleep preparation routine. But drinking too much fluids late in the evening can keep you up at night. Try to have your last drink no less than two hours before bed, and keep any fluid intake to little sips after that. 

Eat early - It is best to eat your last meal of the day at least two hours before bed. Also to control snacking before sleep. Sweet or caffeine filled treats like diet coke or chocolate can spike your blood sugars and damage sleep quality. If you do need to snack before bed, try to eat something high protein that’s low in carbohydrates and processed sugars. A greek yoghurt bowl is good. Extra points if topped with almonds which have the amino acids needed for melatonin production. 

Design your bedroom for sleep - Light signals to the brain that it is time to wake up, so make sure the room is dark. Use heavy curtains or wear a sleep mask to block out light and encourage melatonin production. Devices shouldn’t be in the room where you sleep. If they are, they shouldn’t be by your bed. Even on silent, alerts can light up the screen and disturb sleep. Invest in an old fashioned alarm clock and treat yourself to some time away from the screen. For the bed itself, make sure you have a mattress and pillows that support your body and let you be comfortable enough to deeply relax. Having the correct mattress and pillow will reduce aches and pains and have you waking up well rested. Bedding should be comfortable and breathable. Natural fibres can help to regulate your temperature and help you to stay asleep.