3 ways to get better sleep
How to get good quality sleep on a regular basis, is one of the most frequent patient-to-doctor asked question’s. In 2022 a UK National Survey by J Boyle of 1000 Patients' and 450 Physicians, found that the majority of patients with sleep difficulties reported feeling frustrated (54%), irritated (52%) and stressed (51%). With insomnia (a common problem) thought to regularly affect around 1 in every 3 people here in the UK.
Sleep has to be one of the most important and most curious things we all do. With the average adult spending approximately 36% of their life sleeping, or for many, trying to sleep.
In my February blog article ‘Circadian Rhythms’ i wrote about ‘the sleep-wake cycle’, and how getting good quality, regular sleep or not, can directly affect and influence our health. With sleep related health problems such as:
Insomnia
Slowed thinking
Reduced attention span
Worsened memory
Poor or risky decision-making
Lack of energy
Mood changes
Feelings of stress
Anxiety, or irritability
Poor concentration
We all need good quality sleep to allow our body and mind to rest, transitioning from daytime activity into restorative healing.
“your brain is busy all day long and it has a lot of chemicals and neurotransmitters that are constantly at work, in a complex and very specific way. This balance of brain and body is important to help us stay well, think clearly and do all the tasks that the body needs to keep us in life force. During sleep, the brain actually gets rid of the excess chemicals and ‘waste’ that have accumulated during the day. so this is an opportunity to restart and prepare for the next day” Robert Notter
How to prepare for a good night’s sleep
Food & Drink
Limit or cut out alcohol consumption. initially it can have a relaxing effect, but often it wakes you up due to low blood sugar and dehydration.
Eat some protein 3 hours prior to bedtime. Protein can help to stabilise blood sugar levels. As low blood sugar is often responsible for waking us up during the night.
Aim to stop eating 3 hours prior to bedtime. Allow sufficient time for your digestive system to to ‘its thing’ before going to bed.
Reduce your consumption, or cut out all caffeine in your diet.
Bedtime routine
Establish a ‘winding down’ routine. Create a period of approximately an hour to relax before wanting to go to sleep. Stop watching anything on a screen at least 1 hour beforehand. If possible remove all tech from the bedroom. You want to associate the bedroom with rest, relaxation and intimacy. Not work, watching TV, scanning social media or eating. Instead listen to relaxing music, practice stress reducing techniques - such as breath work, yoga, journaling or taking a warm aromatic bath. Dim the lights and switch off any blue light omitting devices. Blue light stimulates serotonin production when we want to be encouraging melatonin to be produced - the body’s natural sleep hormone. Visualise peace, find an image that symbolises ‘peace’ and ‘relaxation’ to you and focus on it. Listen to relaxation recordings - some play sounds and music on the same wavelength as delta waves. Delta waves are what our brain’s produce while we are falling asleep.
Natures natural sleep inducers
Herbs and essential oils such as lavender, chamomile, Ylang Ylang, all signal ‘time to relax’ to our mind and body. Try using a pillow sleep spray, pour pre blended night time aromatherapy bath oil into a warm bath, or sipping a soothing herbal tea before bed time. There are also herbal and homeopathic sleep aid formulas with no side effects & non addictive in tablet form, from local health food shops.
Top take-aways to get better sleep:
Have a routine - If you’ve been going to bed at all different hours of the night, try setting up a schedule, often referred to as ‘a good sleep hygiene routine’ and sticking with it. Aim to be in bed by 10 - 10.30pm. Eight hours is a good ‘average’ amount of time for us to sleep each night. It’s also important to stick close to that routine on weekends or days off and not be tempted to have a lay-in.
Avoid naps - While you may love taking an afternoon nap, that hourlong (or more) snooze can harm our natural sleep rhythm by making it harder to fall asleep at night. If you really feel the need to take a nap, limit it to 30 minutes or less and aim to take that little snooze before 3 p.m.
Exercise - Overall, exercise helps with melatonin production, which can help you sleep. But when you choose to exercise and how you feel from it is different for everyone.
Avoid alcohol and caffeine in the evening - Pay attention to when you have that last cup of coffee, or strong black tea. Drinking caffeine and black tea, which is a stimulant, can keep you awake late into the evening, when what you’d ideally like is to be winding down. If you’re a fan of a nightcap, reconsider drinking alcohol in the evening, too. While you may find you’re sleepy or drowsy after drinking alcohol, it can have a negative affect on your sleep in the long run.
Screen time - If you have a habit of scrolling through social media right before bedtime, stop. The blue light from our mobile phone, laptop and our tablet’s restricts the production of melatonin and leads to a disruption in our circadian rhythm. preferably avoid screens 1 hour before bedtime.
Sunlight - Get outside. Exposure to natural sunlight as soon as possible after waking-up has been linked to getting a better sleep. It’s key to setting our circadian rhythm for the rest of the day and into the night. If you live in a country with long, winter hours of darkness, a daylight light is the next best thing to the real thing.
If you’re consistantly not getting sufficient, good quality, regular sleep you will begin to feel groggier when waking up and sleepier during the day. While also experiencing greater stress and anxiety, with a decline in your decision-making skills and attention. Everything and anything is going to be impacted.
Choose to take action today by supporting yourself to make healthier lifestyle choices, like getting good, quality sleep regularly. It helps towards building and creating a better and happier version of ‘you’ longer term.
If you’d like to learn more about ‘ways to get better sleep’ and how it can affect your health, or you need support with your Health & Wellbeing journey. Please use my contact form to get in touch.
Professionally trained and qualified to support people with their Life’s journey.
Helping you achieve success and fulfilment in all areas of your life. Best wishes always - Julie