How To Improve Sleep
In my opinion, sleep is vastly underrated, especially with the 'stay busy' mentality that modern society seems to push. However, sleep is one of the most important pillars of health and is vital for optimal human function.
Whilst the sleep requirements between individuals vary depending on their age, life stage, health status etc- on average, adults will need 7-9 hours of good quality sleep every night. Sleep helps regulate our hunger signals, aids in muscle repair, helps us consolidate memory and improves our mood. Without adequate amounts of it, we often feel tired, and cranky & aren't our brightest or smartest selves.
TIPS on Improving Sleep
1. Create a mindful bedtime routine
Implementing specific habits before bed will allow your brain & body to recognise it is time for sleep. Habits can include brewing a bedtime tea and engaging in a nightly gratitude practice such as journaling, reading or deep breathing to promote a more relaxed state and signal to your body that you're ready for bed.
2. Consume an earlier dinner balanced in macronutrients
Eating a balanced last meal will help keep blood sugar levels stable and prevent nocturnal hypoglycemia resulting in possible mid-sleep waking. Eating too late will hinder your body's ability to fall asleep as it will be too busy trying to digest. Furthermore, reduce or do not consume fatty or spicy foods close to bed if you are prone to reflux.
Tip for gym go-ers/those who want to put on muscle: consuming too soon before bed, especially high carbohydrate foods will increase insulin secretion which then inhibits growth hormone (an important hormone for muscle growth, body composition and strength).
3. Reduce exposure to blue lights & technology 1-2 hours before bed
Although tempting to scroll Instagram right before bed, technology emits a blue light that suppresses melatonin production (the hormone that regulates sleep). Otherwise, changing the setting on your electronic devices to the 'night option' may help minimise the blue light exposure.
4. Invest in an alarm clock, bedtime lamp, dark curtains, lavender essential oil or an eye mask
Although these aren't necessary, they may help turn your bedroom into a relaxing, sleep-friendly environment. An alarm clock is useful for those who do not want to look at their phones first thing in the morning (we've all been there) and a bedtime lamp can dim the lights of your room before bed. Dark curtains or an eye mask will be helpful to those living in an environment where there is a lot of light pollution. Lavender or other calming essential oils are useful tools to help promote a more sedative state using scent.
5. Ensure get sunlight exposure:
Getting in sunlight exposure in the morning/afternoon will allow the optic nerves in the eyes to detect natural light which will then notify the brain it is daylight and help regulate the circadian rhythm. However, please do remember to stay sun safe & be conscious of your sunlight exposure by wearing sunscreen, protective clothing & sunglasses. There are also useful apps that can help to obtain appropriate sunlight such as "D Minder".
6. Sleep at the same time every day
Keeping a regular sleep schedule and sleeping/waking at the same time will be beneficial to regulate your circadian rhythm.
7. Avoid caffeine after 1 pm
Although everyone metabolises caffeine differently, cutting out coffee after 1 pm may be beneficial if it is interrupting your sleep. Other non-coffee options include rooibos tea, turmeric/golden milk latte, dandelion root tea, infused water and chai tea.
8. Ensure the bed is used for sleeping only
Try to avoid doing work, watching TV, emailing, internet browsing or eating on your bed and instead view the bed primarily for sleeping. This will allow the brain to associate the bed as a time for rest/bedtime.
9. Exercise
Exercise can aid to get rid of excess energy and relieve stress (which can disrupt sleep). Exercising in the morning or afternoon is beneficial as exercising (especially high intensity) too close to bedtime may disrupt sleep. However, relaxing yoga flows or stretches before bed may help your body transition to a more relaxed state.
10. Consider a 'sleep diary'
Similar to a food diary which individuals use to keep track of symptoms that are triggering their gut symptoms, a sleep diary can aid in identifying factors that worsen or improve sleep. This can then help identify ways to promote better, more restful sleep.
HELPFUL RESOURCES:
BOOKS
"Sleep Smarter" by Shawn Stevenson
"The Sleep Solution: Why Your Sleep is Broken & How to Fix it" by W. Chris Winter
"The Sleep Revolution: Transforming your life, one night at a time" by Ariana Huffington
"Why We Sleep" by Matthew Walker
PODCASTS (available on Podcast app, Spotify, etc.)
"Game of Drones"
"Nothing Much Happens"
"Sleep with Me"
"Sleep Whisperers"
