Sleep is one of the most important things we can do with our time especially as people who need to be at the top of your game, your sleep routine is important. Resting is necessary and sleeping is one aspect of it. Other aspects include taking a walk, reading a book, meditating and anything else that helps your mind and body relax.
Recently I have seen arguments that suggest sleeping makes one lazy, or is a sign of weakness – I even heard the phrase, I will sleep when I am dead. Well not sleeping enough may make that a reality sooner rather than later.
I came across a good book in this link that highlights the importance of sleep many of which are beyond the scope of this article. Google and some other companies have come to see the importance of sleep or even a nap and have provided pods that allow their staff to enjoy that during their break time.
Sleeping well at night has a direct impact on how you feel in the morning and in many ways including your mental and emotional wellbeing. It is also important to note the difference between merely being in bed for eight hours and actually sleeping in those eight hours.
One can mean spending that much time in bed and waking up feeling as though you have wrestled an Elephant in your sleep.
Without a doubt getting some quality sleep after a long day is necessary however, how can we sleep better in the little time we have and what can be done if you are not able to sleep?
Here are a number ways you can improve your sleep.
Get to Know Your Body
Our bodies follow a pattern called the circadian rhythm which is a natural internal process that regulates your sleep and waking cycles. Think of it as a biological clock that keeps tracks of when you sleep and when you are awake.
This rhythm is affected by external factors such as light and dark and works with the hormone melatonin and cortisol in your body which helps to induce sleep and waking up.
Working with this rhythm will help you sleep naturally and wake up feeling refreshed. The way to accomplish this is to draw your curtains or blinds when you wake up, allowing as much light in your room as possible. This will allow you to wake up and be alert as it reduces the effects of melatonin.
When it is time to sleep, avoid bright screens for some time before you go to bed. Some experts have recommended between one to two hours before you sleep and whilst the time will vary, the longer the time, the easier it should be to fall asleep.
Watching your favourite comedy show or Netflix series just before bed as good as it sounds, will affect the quality of your sleep. There are alternatives to this including listening to Podcasts, or playing an audio book of which there is an abundance on a range of platforms.
When it is time to sleep, ensure your room is dark and that there are no light sources. Where you can, use a mask to cover your eyes as it will restrict extra light. Just remember to remove the mask should you wake up for a toilet break in the middle of the night.
To fall asleep easier when you wake up at night, you can have a dim light source or some night light that will provide enough light so you do not trip over something and you can fall back asleep easily once your business is done.
Your Phone, Computer and Devices
These smart devices emit light that affects the release of melatonin which is a hormone that helps you feel sleepy and fall asleep. Watching TV late, using your smartphone or any such devices will affect the release of melatonin which will have an effect of when you eventually sleep and the quality of sleep you will get. The professionals suggest we do not use these devices for a few hours before sleeping.
By not using these devices a few hours before bedtime, not only is melatonin produced properly, our minds have a chance to rest and prepare for bed rather that have wandering thoughts.
Exercise
There is no running or cycling away from it – exercise is important for a healthy life especially sleep and it literally an investment in your health. In our article we covered the benefits of exercise of which sleep is one.
Regular exercise helps you sleep better for the following reasons. You are more alert during the day so there is no chance of a long afternoon nap that will affect your body’s natural rhythm.
It also improves the symptoms of insomnia which affects a significant portion of the adult population. Regular exercise improves the amount of time you spend in deep sleep – this is very important because it allows your body to heal and restore itself.
Food and Drinks
What you eat during the day has as effect on your ability to sleep. Caffeine is good when you wake up as it helps you wake up and keep you alert however too much caffeine during the date especially late in the day will affect your sleeping rhythm.
Spicy meals, large meals, greasy on heavy meals will keep your digestive system busy when it should be resting and you should. Avoid heavy meals at night especially because it can cause heartburn and discomfort which can affect your sleep.
Water is good but too much of it before you sleep will mean you need to wake up to use the bathroom and this can interrupt your sleep pattern regardless of how many lights you dim. It is good to have some water by your bed side because you may wake up thirsty and have to walk all the way to the fridge – a glass of water should do just fine.
Develop a Routine
Having a route will help you sleep better and rest well because you ease your body and mind into a restful state. As we already know your body has a natural rhythm and we are simply working with that rhythm so that the flow of waking and sleeping is easier and unaided.
Routines will differ from person to person and will depend on responsibilities, habits and preferences. An ideal routine will take into account what has been mentioned above however let us provide a simple example.
Recommended sleep time is important and varies by age but for the purpose of this example, let’s say you need to sleep eight hours per night. What will your routine be like. If you need to be awake by 5am, it means you need to be asleep by 9pm so your routine could be to have dinner between 6pm and 7pm, and perhaps one episode of your current Netflix show – I know it is hard to resist sometimes.
Make sure the temperature in the bedroom is adequate; around room temperature should work. You can have a warm bath which will help regulate your body temperature and help relax your muscles.
Dim the lights, play a podcast, or some white noise, or music without words (I prefer classical music or Jazz) with the volume low, and fall asleep.
A lot can happen between dinner and bed time however what was mentioned above is an example of how you can prepare and ease your body into sleeping naturally.
Bedroom Setup and Environment
Your bedroom setup does have an effect on your ability to sleep properly. Your bedroom should be associated with sleeping in the same way your kitchen is associated with cooking and eating. Here are a few tips to consider.
Lighting
Keep the lighting in the room low when you are getting into the pre-sleep routine. This includes light from TV (which ideally should not be in your bedroom), tablet, smart devices and the likes.
Temperature
Maintain room temperature in your bedroom so that is comfortable and you can sleep without the need to keep it extra cool or hot. People are different and I know some people sleep better when it is cooler while other people sleep better when it is warmer. Room temperature should allow you to strike a balance and complete the rest with a light cover or heavy duvet depending on what works best for you.
Noise
Try to keep the noise down where possible. This includes the audio book or music you may have playing to aid your sleep. If you have noisy neighbours or have your bedroom near a window close to a road or if you have a fan on, be careful of the noise reduction measure you adapt.
Some sources suggest you use ear plugs to keep the noise out however there are some noises you want to hear whilst you are sleeping. If your smoke alarm goes off, you definitely want to hear that. I would also imagine you would also like to hear your phone alarm go off when it does.
There are other ways to keep the noise out while you do not compromise in your safety or you turning up late to work.
New Equipment
If you are unable to get a good nights rest outside of any health issues, you may need to get a new mattress, bed or duvet. We spend a large portion of our lives sleeping in bed so having a good bed is necessary for a good night’s rest. There are many ways in which you can choose a good mattress and bed so take your time, test it properly with your partner too.
What to Consider if you cannot Sleep
There could be different reasons why you are not able to sleep or rest well even after you have slept. If you have a cold, a blocked nose or cough for example, it is not difficult to see how that keep you awake or affect the quality of your sleep.
It is important to seek medical advice if you are unable to sleep and if it is not due to a cold. There could be underlying medical conditions or sleep habits that could be the cause and your medical adviser can prescribe a course of action to follow.
Keeping a sleep diary can help where the underlying issue is not medical. Ideally you want to capture the conditions in the room before you slept and see if there is pattern for what works and what did not.
Some things to note in the diary include what time you went to bed, how many times you woke in between, how much noise was present at the time of sleeping and what time you woke.
Final Note
Sleeping is an important aspect of our lives and if you desire to be successful, your health cannot be neglected. There is a distinction between laying in a bed for eight hours overnight and actually sleeping – getting some good rest.
In the absence of an underlying health issue for which you should seek medical advice, there are number of things you should do to get the most of out of your sleeping time.
Working with your body’s natural internal clock is one way to get into the flow of sleeping and waking up. What you eat during the day and before bed has an effect on your body’s ability to prepare for sleep by the release of melatonin which is the sleep hormone.
Maintaining an active lifestyle has many benefits including your ability to sleep better. A daily routine that helps you sleep at the same time each night will help your body develop a rhythm.
Avoiding too much exposure to light from smart devices, having a warm bath helps relaxes the muscles and calms the mind. A good mattress, pillows, adequate room temperate, light and noise levels all help in enhancing the quality of your sleep. Good night.
