We all need adequate sleep even if some of us require more than others. Sleep and health are like food and water….and just like nutrition, sleep is essential. Getting better sleep is on most of our wishlists.
Research shows that more than one-third of U.S. adults routinely sleep fewer than six hours a night. Not a great statistic because they are missing out on the benefits of a good night’s rest such as weight loss, better memory, better physical health in general (especially heart health), better mental health and overall, being more productive.
In the UK, The Parliamentary Office for Science and Technology published an over-view describing what is known about getting better sleep and sleep-wake disorders, the effects of poor sleep on performance, and physical and mental health. It also describes implications for public and occupational health, road safety, education and consumer technology. Read it here
So we’ve established that adequate sleep is required for optimum health. Rather than trying to get through the day by artificially boosting ourselves with caffeine and other stimulants or by taking “power naps”, let’s instead look at proven, natural methods to get the restful sleep that you need.
9 Tips For Getting Better Sleep Naturally
1. Get a routine for sleep
By far one of the most important strategies for getting better sleep is to reset and re-synchronise that body clock by introducing regular routine. Going to bed at roughly the same time each evening will help establish that sleep/wake pattern and set your body clock straight. Lying in at the weekends or on days off will disrupt that routine, so don’t be tempted to undo the good work. You’ll find over time that you’ll fall asleep quicker rather than tossing and turning.
2. Optimise your room for sleep
The National Sleep Foundation recommend a temperature somewhere around 65 degrees Fahrenheit for optimum sleep. If you are too warm at night it leads to disrupted rest – kicking off the covers because you’re overheated is not conducive to a good night’s sleep. You’ll get deeper and more restful sleep if you strike a balance between the thermostat and the bed-covers.
Equally important to getting better sleep are the light levels in your room. Obviously, light tells your brain that it’s time to wake up – cue the dawn chorus! Ensuring that your room is as dark as possible is extremely beneficial for sleep.
Melatonin is the hormone that we release at night that is responsible for sleepiness. Even a small amount of light from your phone, tablet or computer can disrupt the production of melatonin and therefore affect your sleep pattern in a negative way. Mobile phones and tablets have night-time modes built in now which aim to alleviate this issue (by cutting out the blue spectrum of light that is emitted). There’s still no substitute to just turning off and shutting your eyes.
3. Stop using your electronic devices before bed
As mentioned above, it’s not a good idea to use any of these devices right before bedtime – but we all do it! The light from these gadgets stimulates the brain, making it harder to relax into sleep mode. Putting your devices down at least an hour before hitting the sack is the best thing you can do.
4. Don’t be tempted to drink alcohol before bed (here’s where we kill all the fun)
Alcohol is very disruptive to brainwaves and sleep patterns and can leave you feeling jaded rather than refreshed in the mornings. You’ll probably wake early and have broken sleep even though initially, it may help you to drop off. The key here to getting better sleep is to reduce or eliminate that alcohol completely.
5. Don’t smoke (surely visitors to our site are waytoohealthy to do that)
Research has found that smokers are several times more likely to not feel as well rested after a full night’s sleep than non-smokers. This could be down to night-time withdrawal from nicotine. Sleep Apnea has also been shown to be worsened through smoking in addition to other breathing disorders such as asthma, which can make it difficult to get proper quality of sleep.
6. Consider your diet
Eradicate all the food and drinks that contain caffeine, such as coffee, tea, soft drinks, and chocolate – at least don’t have them after late afternoon. Don’t eat a big dinner then go to bed on it. Remember the old saying…”Breakfast like a king, lunch like a prince, dinner like a pauper. Some foods could disrupt your sleep potential by giving you indigestion or acid…hot and/or spicy foods are not great before hitting the sack. What you eat before bed can really affect your goal of getting better sleep.
7. This is YOUR bed…
A study found that over half of pet owners who sleep with their pets experience some kind of sleep disruption every night. Even more adults who sleep with children in the same bed, have trouble getting a good night’s sleep. Children and dogs can be some of the biggest bed hogs, and also some of the worst sleepers. Dogs often get up and mooch around before returning to their favoured perch – and they always want to be close. We all deserve our own sleeping space, so you would be wise to keep dogs and kids out of your bed, if possible.
8. Exercise is great for sleep
Aerobic exercise at least four times per week has been shown to improve sleep from poor to good in previously sedentary adults. That’s amongst all the other benefits that moving to this kind of exercise regime delivered. Benefits such as less depression and more vitality…as well as the obvious lack of sleepiness during the daytime. All good…but we know that, don’t we?
The mistake that regular exercisers might be making, however, is exercising too close to their bedtime. That can be bad for sleep because our bodies are stimulated with adrenaline and take a while to wind down – so time your sessions accordingly. Doing too much exercise is also a no,no when it comes to better sleep.
9. Your bed should be for sleep…that’s it
Don’t get into the habit of working, watching TV, eating and the like – your bed is not the hub of the home. This is your place of rest, relaxation and tranquillity – and this will be reflected in your sleep. If you wake up during the night, try not to check the time – rather meditate or pick up a book to read until you feel sleepy again. Perhaps try soothing, meditative music and visualisations…don’t spoil the purpose for the only room in the house where you can feel comfortable just doing nothing! (well, within reason…but that’s probably another article). You’ll be enjoying getting better sleep before you know it.
We all understand that sleep is essential. We should all be able to enjoy the benefits that a good night’s sleep provides. Hopefully, these tips can help to improve your sleep hygiene and lead to a more restful experience for everyone.
If you feel that you might have signs of a sleep disorder then you should visit your doctor.
