The 3rd of January was the festival of sleep day. There is a reason why they use sleep deprivation for an effective torture method – it’s because it’s essential for life.
Not getting enough sleep can shorten your life and could be as much of a risk factor as smoking, excessive alcohol, bad diet and physical inactivity. There is good research to suggest that obesity has more to do with poor sleep than it does with lack of exercise or excessive eating!!
Your sleep cycle, or circadian timing system, is a true built-in 24-hour clock that’s not much different from the clock on your cell phone. There are certain times of day when your body is designed to release specific hormones. This circadian timing system, along with the scheduled release of hormones, helps to control your digestion, immune system, blood pressure, fat utilisation, appetite and mental energy, among other activities.
Your circadian timing system is regulated by part of the brain called the hypothalamus which controls your body’s hunger, thirst, fatigue, body temperature and sleep cycles by acting as a master clock.
Light actually signals your hypothalamus, and all corresponding organs and glands, to be alert and to ‘wake up’. That light exposure, specifically sunlight exposure, triggers your body to produce optimal levels of daytime hormones and neurotransmitters that regulate your biological clock.
Too little light exposure during the day and too much artificial light exposure in the evening will negatively impact your ability to sleep well at night. One of the most vital compounds affected by light exposure is the powerful neurotransmitter serotonin.
Serotonin is commonly known to help bring about feelings of happiness and wellbeing. Many antidepressant drugs focus on the function of serotonin because of its incredible effect on mood and cognition. Another important thing to note about serotonin is that it’s crucial for regulating your body’s internal clock.
Although most of your body’s serotonin is located in your gastrointestinal tract, serotonin production doesn’t just magically happen on its own. It’s influenced by your diet, by your activity levels and it’s also influenced by the amount of natural sunlight you get.
Serotonin is the building block of the ‘get-good-sleep’ hormone melatonin. In fact, serotonin, and the health of your digestion, can impact your brain and sleep more powerfully than almost anything you can think of.
Here are 18 evidence-based tips to sleep better at night
Increase bright light exposure during THE DAY
Daily sunlight or artificial bright light can improve sleep quality and duration, especially if you have severe sleep issues or insomnia.
Reduce blue light exposure in the evening
Blue light tricks your body into thinking it’s daytime. There are several ways you can reduce blue light exposure in the evening – mostly this is artificial lighting and electronic devices – turn them off 2-3 hours before sleep or turn them down, wear blue light protective eyewear or change the light for one that doesn’t emit blue light.
Don’t consume caffeine late in the day
Caffeine can significantly worsen sleep quality, especially if you drink large amounts in the late afternoon or evening.
Reduce irregular or long daytime naps
Long daytime naps may impair sleep quality. If you have trouble sleeping at night, stop napping or shorten your naps – naps of 30mins that are regular in your day can be good for you.
Try to sleep and wake at consistent times
Try to get into a regular sleep/wake cycle — try not to change on the weekends. If possible, try to wake up naturally at a similar time every day.
Take a melatonin supplement
A melatonin supplement is an easy way to improve sleep quality and fall asleep faster. Take 1–5 mg around 30–60 minutes before heading to bed. Speak to your GP. You can also try tart cherry juice from good supermarkets that contain melatonin.
Consider these other supplements
Several supplements can induce relaxation and help you sleep, including:
- Ginkgo biloba: A natural herb with many benefits, it may aid in sleep, relaxation and stress reduction, but the evidence is limited. Take 250 mg 30–60 minutes before bed.
- Glycine: A few studies show that 3 grams of the amino acid glycine can improve sleep quality.
- Valerian root: Several studies suggest that valerian can help you fall asleep and improve sleep quality. Take 500 mg before bed.
- Magnesium: Responsible for over 600 reactions within your body, magnesium can improve relaxation and enhance sleep quality.
- L-theanine: An amino acid, l-theanine can improve relaxation and sleep. Take 100–200 mg before bed.
- Lavender: A powerful herb with many health benefits, lavender can induce a calming and sedentary effect to improve sleep. Take 80–160 mg containing 25–46%. You can also try drops of lavender essential oil on your pillow.
Make sure to only try these supplements one at a time. While they are no magic bullet for sleep issues, they can be useful when combined with other natural sleeping strategies.
Don’t drink alcohol
Avoid alcohol before bed, as it can reduce night time melatonin production and lead to disrupted sleep patterns.
Optimise your bedroom environment
Optimise your bedroom environment by eliminating external light and noise to get better sleep.
Set your bedroom temperature
Test different temperatures to find out which is most comfortable for you. Around 17-20 degrees C is best for most people.
Don’t eat late in the evening
Consuming a large meal before bed can lead to poor sleep and hormone disruption. However, certain meals and snacks a few hours before bed may help.
Relax and clear your mind in the evening
Relaxation techniques before bed, including hot baths and meditation, may help you fall asleep. Write a list of things on your mind and keep it beside your bed – if you wake in the night mithering on something, add it to the list.
Take a relaxing bath or shower.
A warm bath, shower or foot bath before bed can help you relax and improve your sleep quality.
Rule out a sleep disorder
There are many common conditions that can cause poor sleep, including sleep apnoea. See a doctor if poor sleep is a consistent problem in your life.
Get a comfortable bed, mattress and pillow
Your bed, mattress and pillow can greatly impact sleep quality and joint or back pain. Try to buy a high-quality mattress and bedding every 5–8 years. Your pillow should be changed every couple of years especially if down as the quills of the down do break and turn to dust!
Exercise regularly — But not before bed
Regular exercise during daylight hours is one of the best ways to ensure a good night’s sleep.
Don’t drink any liquids just before bed
Reduce fluid intake in the late evening and try to use the bathroom right before bed.
If you are awake – get up
If you are awake and don’t go quickly back to sleep – get up, have a hot drink, listen to music, or relax in a chair. Bed is for sleeping and your brain needs to know that habit.
The bottom line
Sleep plays a key role in your health. Probably bigger than almost anything else!!!!
One large review linked insufficient sleep to an increased obesity risk of 89% in children and 55% in adults. Other studies conclude that less than 7–8 hours per night increases your risk of developing heart disease and type 2 diabetes.
