Sleep patterns have evolved to keep up with changes to our work habits – living in a fast-paced society that’s only getting faster. Nowadays, with the world at our fingertips, it’s theoretically possible to work 24 hours a day; sleep problems are thus becoming distressingly common. What with trouble falling asleep, trouble staying asleep, and trouble waking up, there’s a lot that can go wrong. And to complicate matters even further, there are all kinds of sporadic sleeping behaviours, making it hard to pin down just what ‘normal sleep’ would look like.
One night of bad sleep can easily be seen the next day (hello, bags under the eyes…) – and over time, poor sleep can radically increase stress to the body. This not only leads to major disturbances in your sleeping habits, but can contribute to general degeneration of the body and premature aging. While a good night’s sleep won’t grant you some magical form of immunity, it has been shown to help prevent a number of health issues; that’s why it’s important to make sure that every night of sleep is optimised.
A growing body of evidence links sleep difficulties to devices that emit blue light. “Blue light” refers to a specific range of wavelengths on the visible light spectrum, such as the light emitted by computer screens, tablets, smart phones and televisions. It’s said that blue light mimics the light of a sunrise; this is theorized to cause a disturbance in the body’s circadian rhythm, which then leads to sleep troubles. If you’re staying awake until 3am binge-watching Netflix, it might have something to do with your sleeping problems… The light prompts your body to prepare itself for the day, not for a restful night’s sleep.
Stress has also been known to be associated with trouble sleeping for quite some time. Stress can present itself as anxiety, nervousness or worrying, and can be all-consuming; it will most definitely disturb your sleep – if you can even get to sleep, that is.
Considering these factors affect so many people, what are the secrets to a good night’s rest? Highlighted below are sleep hygiene guidelines & tips. By following these, you’ll begin to transform your sleeplessness into sleep-fullness.
It doesn’t matter which time you decide to sleep. Having a consistent sleep routine every night is the first step in training your body to prepare for a good night’s sleep.
The term ‘sleep routine’ refers to a practice or ritual you do 30 minutes to an hour before going to sleep, in order to help you wind down and switch off after a long day. Showering every night before sleep is a good place to start your routine, as the drop in body temperature forced by the shower is said to help with sleep onset. Rather any number of sequenced activities done nightly can help you wind down for the night; this can be as simple as turning off electronic devices, dimming down the house lights, or making a cup of tea. As with any routine, it takes some time to adapt – but once it becomes habit, the scene will be set to begin your journey into dream land.
Throughout our lives, our beds are often where we spend the most time; they are more than just a place to sleep at night. So it’s a good idea to make your bed a haven, a place where you feel comfortable and happy to rest and sleep in. Simple bed maintenance like washing sheets, airing your bedding frequently, and making the bed daily are all easy habits to adopt. Bed cleanliness & comfort are the pillars of sound sleep. Investing in a supportive mattress and good pillows is also essential and can seriously influence how you function on a day-to-day basis.
Artificial lighting is highly stimulating and wakening. Switching off blue light devices at least twenty minutes before trying to fall asleep helps the eyes & body adjust to a placid state for sleep. As a general rule of thumb: the dimmer the lighting, the better. Adjusting the eyes to yellow light (such as regular household lamps or candles) will help to relax the body, So it’s best to make your house as dim as possible while you prepare for sleep. This can be especially important for children.
It doesn’t matter how well you’ve prepared yourself for sleep if your mind is racing. The National Sleep Foundation suggests practising relaxation exercises; these exercises can help with both falling asleep and falling back asleep (if you’ve awakened during the night). They usually involve trying to relax your muscles and taking slow breaths deep into the belly, as different forms of breathing meditation can be highly effective in easing our bodies & minds into a restful state. These techniques also help with managing stress responses. Remember: there is a time to sleep, and a time to think, and it’s important to know how to differentiate between these times.
Supplements such as magnesium and melatonin are known to aid greatly in getting a good night’s sleep. Magnesium (which can also be found in the form of supplements) is a nutrient that works to relax the muscles. This can make it easier for the whole body to become relaxed & unwind into a state suitable for sleeping. Melatonin, on the other hand, is the hormone affected by blue light. While it isn’t an antidote for constant blue light exposure, a melatonin supplement can help you get your circadian rhythm back into sync.
Herbal remedies can have potent sedative effects without the groggy feeling the next day associated with chemical sleeping pills. Valerian, chamomile, passion flower, hops, lemon balm and lavender are among the top herbal remedies for sleep and relaxation, and can be taken either as teas or by inhaling an essential oil. Kava is another favourite herb often used for relaxation & sleep. Traditionally used for its anesthetic properties on some Pacific islands, it may help to promote sleep onset without disrupting mental clarity.
Note: Valerian can also have a reactive effect and cause one to stay awake. It is advised to trial with caution.
Poor sleeping habits don’t have to become a way of life. Implementing the guidelines listed above will be likely to help in the long run. Having even one night of bad sleep is sure to be hard-felt the next day. If sleeplessness starts becoming habitual, it will eventually show up in a more permanent way. While the amount of sleep each person needs is different, everyone needs high-quality sleep. Discover the best way to get yours, and aim for that every night. A lofty goal, but it’s totally worth it!
Tags: Health
Alana is a qualified naturopath & nutritionist from Australia. After years of studying and first clinical experiences, she moved to Europe where she spent many years as a health editor and writer for Amazingy Magazine. In 2020 Alana started her online Health Practice based out of Berlin. She believes the body has the innate ability to heal itself. The core of her work is teaching individuals the foundations of nutrition for an abundance of energy, smooth digestion and vital health. The stuff she teaches we just weren't taught at school, but it is fundamental for excellent health for everyone. Get in touch with Alana via her website: https://alanabonnemann.com/
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