Let's talk sleep

February 07, 2021 Jacqui Evans

"I should sleep more"

"I should go to bed earlier"

"I wish I could just switch off my thoughts"

Sound familiar?

Let's talk sleep.

A good night’s sleep is everything. Literally everything. So why is it so hard to get? You feel so tired mid-afternoon / can barely keep your eyes open at the dinner table, then you hit the pillow and BAM you're wide awake and your brain switches to over drive.

We know poor sleep affects us in many ways; on your hormones, your brain function, causes weight gain and mood swings. In contrast, we know how incredible we feel after consistent, regular good sleep.

So why is it so hard to get a good nights sleep? Here's a round up of our favourite ways to encourage a better nights sleep;

1. Increase bright light exposure during the day

Your body has a natural time-keeping clock known as your circadian rhythm.

It affects your brain, body, and hormones, helping you stay awake and telling your body when it’s time to sleep.

Natural sunlight or bright light during the day helps keep your circadian rhythm healthy. This improves daytime energy, as well as nighttime sleep quality and duration.

2. Reduce blue light exposure in the evening

Exposure to light during the day is beneficial, but night time light exposure has the opposite effect.

Again, this is due to its effect on your circadian rhythm, tricking your brain into thinking it’s still daytime. This reduces hormones like melatonin, which help you relax and get deep sleep.

Blue light — which electronic devices like smartphones and computers emit in large amounts — is the worst in this regard.

There are several popular methods you can use to reduce nighttime blue light exposure. These include:

Wear glasses that block blue light
Download an app such as f.lux to block blue light on your laptop or computer.
Install an app that blocks blue light on your smartphone. These are available for both iPhones and Android models.
Stop watching TV and turn off any bright lights 2 hours before heading to bed.

3. Don’t consume caffeine late in the day

Caffeine has oh so many benefits and I love it just as much as you do. However, when consumed late in the day, caffeine stimulates your nervous system and may stop your body from naturally relaxing at night.

Caffeine can stay elevated in your blood for 6–8 hours. Therefore, drinking large amounts of coffee after 3–4 p.m. is not recommended, especially if you’re sensitive to caffeine or have trouble sleeping.

4. Reduce irregular or long daytime naps

While short power naps are beneficial (and heavenly when you can get them), long or irregular napping during the day can negatively affect your sleep.

Sleeping in the daytime can confuse your internal clock, meaning that you may struggle to sleep at night.

If you take regular daytime naps and sleep well, you shouldn’t worry. The effects of napping depend on the individual. Long daytime naps may impair sleep quality. If you have trouble sleeping at night, stop napping or shorten your naps.

5. Try to sleep and wake at consistent times

Your body’s circadian rhythm functions on a set loop, aligning itself with sunrise and sunset. Being consistent with your sleep and waking times can aid long-term sleep quality If you struggle with sleep, try to get in the habit of waking up and going to bed at similar times. After several weeks, you may not even need an alarm.

6. Take a melatonin supplement

Melatonin is a key sleep hormone that tells your brain when it’s time to relax and head to bed, and are a popular sleep supplement.

Melatonin is also useful when traveling and adjusting to a new time zone, as it helps your body’s circadian rhythm return to normal.

Always chat to your health care practitioner before trying a new supplement, such as melatonin.

7. Watch the alcohol

Having a couple of drinks at night can negatively affect your sleep and hormones. I've noticed lately I have a terrible nights sleep after a few glasses of bubbbles. It might be worth avoiding alcohol before bed, as it can reduce nighttime melatonin production and lead to disrupted sleep patterns

9. Optimise your bedroom environment

Many people believe that the bedroom environment and its setup are key factors in getting a good night’s sleep.

These factors include temperature, noise, external lights, and even furniture arrangement.

To optimise your bedroom environment, try to minimise external noise, light, and artificial lights from devices like alarm clocks. Make sure your bedroom is a quiet, relaxing, clean, and enjoyable place.

10. Don't eat late in the evening

Eating late at night may negatively affect both sleep quality and the natural release of HGH and melatonin.

That said, the quality and type of your late-night snack may play a role as well.

Consuming a large meal before bed can lead to poor sleep and hormone disruption.

11. Relax and clear your mind in the evening

Easier said than done, hey? Relaxation techniques before bed have been shown to improve sleep quality and are another common technique used to treat insomnia.

Strategies include listening to relaxing music, reading a book, taking a hot bath, meditating, deep breathing, and visualisation.

Try out different methods and find what works best for you.

12. Take a relaxing hot shower or bath

A warm bath, shower, or foot bath before bed can help you relax and improve your sleep quality.

13. Rule out a sleep disorder

An underlying health condition may be the cause of your sleep problems.

One common issue is sleep apnea, which causes inconsistent and interrupted breathing. People with this disorder stop breathing repeatedly while sleeping .

This condition may be more common than you think. One review claimed that 24% of men and 9% of women have sleep apnea.

If you’ve always struggled with sleep, it may be wise to consult your healthcare practitioner.

14. Get a comfortable mattress and pillow

Your bed, mattress, and pillow can greatly affect sleep quality and joint or back pain. Try to buy a high quality bedding — including a mattress — every 5–8 years.

A general rule of thumb is to replace your pillows once every 1-2 years.

15. Exercise regularly — but not before bed

Exercise is one of the best science-backed ways to improve your sleep and health.

It can enhance all aspects of sleep and has been used to reduce symptoms of insomnia.

Although daily exercise is key for a good night’s sleep, performing it too late in the day may cause sleep problems.

This is due to the stimulatory effect of exercise, which increases alertness and hormones like epinephrine and adrenaline.

Regular exercise during daylight hours is one of the best ways to ensure a good night’s sleep.

16. Don’t drink any liquids before bed

Nocturia is the medical term for excessive urination during the night. It affects sleep quality and daytime energy.

Drinking large amounts of liquids before bed can lead to similar symptoms, though some people are more sensitive than others.

Although hydration is vital for your health, it’s wise to reduce your fluid intake in the late evening.

Try to not drink any fluids 1–2 hours before going to bed.

You should also use the bathroom right before going to bed, as this may decrease your chances of waking in the night.

If you’re interested in optimal health and well-being, it’s recommended that you make sleep a top priority and incorporate some of the tips above.

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Let's talk sleep

1. Increase bright light exposure during the day

2. Reduce blue light exposure in the evening

3. Don’t consume caffeine late in the day

4. Reduce irregular or long daytime naps

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