10 Sleeping tips
Following up our latest blog “Why do we sleep?” we have a few tips to help you get a better sleep.
First of all what is a good sleep?
Most adults need at least 7-9 hours of sleep. less than seven hours of sleep may lead to symptoms of sleep deprivation. This is particularly true when repeatedly getting less than 7 hours consecutively. A common misconception with sleep is the more the better. Experts have found that those who are sleeping more than 9 hour can potentially increase their chances of similar disorders that you see in people getting too little sleep.
So let's stick with the magic number 8. 8 hours of sleep is generally considered the right amount of sleep for adults.
Okay, so how can we get that revitalizing 8 hour sleep that everyone is looking for?
10 Sleeping tips
Get Moving
150 minutes of moderate exercise a week has been shown to have a variety of health benefits such as lowering your chance of heart disease, diabetes, stroke and more. Exercise will improve the quality and quantity of your sleep. It does this by reducing stress and anxiety while increasing total sleep time.
Get Outside
Natural sunlight is important to keep our circadian rhythm (body clock) in sync. Most of us spent the majority of our day inside especially if you work a 9-5 job, so it is important to make an effort to go for a walk on your lunch break or spend some time outdoors when you can.
Caffeine Curfew
Caffeine will affect everyone differently, so it is important to understand how your body reacts to it. Find a time that makes sense for you to stop having caffeinated beverages. As a general rule everyone should try to avoid caffeine after dinner.
Alcohol Consumption
One glass of wine may actually help you drift off to sleep, but any more can affect your sleep. Alcohol acts as a sedative during the first hour of sleep, but it is not a natural sleep. Alcohol suppresses REM (Rapid Eye Movement) sleep and makes it easier to be woken after a short time.
Eat More Fruit
Kiwi - high in serotonin (a neurotransmitter associated with REM sleep)
Pineapples, oranges and bananas - have been found to have high concentrations of melatonin (a compound known to induce sleep and help regulate sleep/wake cycle)
Cherries - Rich in serotonin, melatonin and tryptophan (a compound also commonly found in turkey that is thought to induce sleep)
Power Down
Phones tablets and computer screens all emit blue light. Blue light can interfere with the bodies natural production of melatonin. Harvard scientist suggested you should avoid blue light for up to 3 hours before you go to sleep. If this isn’t possible try using an app that filters blue light or use a blue light filter screen.
Supplements
Melatonin - Melatonin is produced in the pineal gland in the brain in response to darkness, getting the brain prepared to sleep. 3-5 mg 30 minutes before bed has been shown to help realign sleep wake cycles for those doing shift work or suffering from jet lag.
Magnesium - Increasing your consumption of magnesium through supplements or leafy greens before bed time has been shown to improve sleep.
Peace and Quiet
Sleeping in a noisy environment can prevent you from falling asleep and also prevents you from staying in a deep restful stage of sleep. Even if we are not woken by noises around us we will register them. If you cannot create a silent place to sleep consider using ear plugs or a white noise machine.
Breathing Techniques
Your heart rate must be at 60 beats per minute or lower to enter a state of unconsciousness. Breathing techniques are an effective way of slowing your heart rate and relaxing your mind. Experts suggest trying 4-6-7 technique. Inhale for 4 seconds hold your breath for 6 second and exhale for 7 seconds.
Routine
Attempt to make a sleep routine. Try to have a set bedtime and a set wake up that doesn’t not vary. It is also beneficial to start a sleep routine about 1 hour before your set bed time. Having a warm drink, doing yoga or stretches and listening to soothing music were all found to help cue the body to prepare for sleep.
References
Schreiber, K. and Sinrich, J. (2018). your body on sleep, sleep stages explained. The science of sleep, (1), pp.42,43,55-57.
Exercise is Medicine [Internet]. [cited 2019 Feb 5]. Available from: http://www.exerciseismedicine.org/