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Top Tips for Improving Sleep

We live in a busy world. There are many responsibilities demanding our time, and plenty of distractions to keep us entertained. It would be fair to say that, for many, sleep has become something we do only after all the other ‘stuff’ is done, rather than being seen as a priority.

Scientists at Oxford University have found that we are now getting one to two hours less sleep on average than we did 60 years ago. This many not seem significant, as we tend to make do with the sleep we get, but there are health consequences associated with chronic sleep deprivation such as:

  • – Shifts in our level of coordination and balance
  • – Troubles with concentration and memory
  • – Increased risk for heart disease and other cardiovascular issues
  • – Mood fluctuations
  • – Poor immune function
  • – Weight gain and food cravings

Some signs of sleep deprivation include headaches on waking, excessive sleepiness and fatigue, yawning, irritability and learning issues. Any of these seem familiar? It’s hard when there are pressing deadlines to make sleep a priority, but the benefits certainly outweigh the sacrifice. When we sleep well, its sets us up for better choices in the daytime. We feel more alert, energetic and we crave less sugary foods, as well as potentially feeling like exercising and moving our bodies when we have slept well.

How much sleep do we need?

Sleep requirements vary between individuals, so the old recommendation for getting between 7 and 8 hours may not be optimal for everyone. The quality of sleep is likely to make more difference than the quantity. If you wake frequently during the night, even if overall you are in bed for 8 to 9 hours, you will feel like you haven’t had enough.

A good gauge for knowing whether you are getting enough sleep is whether you wake up feeling refreshed, and ready for the day. Another guide is whether you can fall asleep easily at bedtime, within about 30 minutes of trying to get to sleep, and then whether you wake up without an alarm at around the same time every day, within a 30-minute range.

What gets in the way of sleep?

Some people have trouble getting to sleep, and others have trouble staying asleep. For others, the issues might be sleep apnoea and snoring. If you suspect you may have sleep apnoea, it is best to have this checked out by a sleep clinic, as there are many effective treatments available that can make a big difference to how you feel during the daytime. Restless Leg Syndrome and night cramps can also affect sleep quality and quantity. A number of nutrient deficiencies have been connected in the scientific research as contributing to sleep challenges. These include magnesium, iron and vitamin D, E and C. For sleep onset issues, supplemental tart cherry can boost melatonin levels and aid sleep. Best to seek advice from a qualified practitioner for nutritional recommendations to help with sleep issues.

Some helpful tips for getting more sleep

  1. Make a conscious decision to make sleep a priority. It will actually allow you to be more functional during the waking hours. I know routines can seem boring, but they have their benefits.
  2. Try to get some sun exposure in the morning to reset your circadian rhythm. Even just 10 to 20 minutes of time outdoors in the morning can make a difference later in the evening when trying to get to sleep. Sunlight naturally increases our level of serotonin, the feel-good neurotransmitter, which in turn increases our level of melatonin, the ‘get to sleep’ hormone in the evening. The sun exposure in the morning also helps decrease our cortisol levels at night, which help us relax in preparation for sleep.
  3. Limit caffeine in the afternoon and evening, and limit alcohol in the hours before bed.
  4. Reduce exposure to artificial light at night. Our sleep cycle follows a circadian rhythm, and the artificial light from computers, TVs and other electronic devices with an LED screen can disrupt this circadian rhythm, impacting sleep. Avoiding screen time in the hours immediately before sleep can help, as can installing various apps such as f.lux which switch out the blue light for a more amber glow, which mimics moon light rather than day light, allowing for more natural sleep rhythms. This TEDx talk by Dan Pardi does a great job of explaining the effects of artificial light on our health, and suggests ways we can minimize their impact.
  5. Blocking out the light in your bedroom with full block out curtains can help our bodies settle off to sleep and stay asleep better. Also keeping the bedroom at a coolish temperature can Improve sleep quality.
  6. Avoid trying to get to sleep when either too full or too hungry. Both of these conditions can lead to poor sleep quality. Aiming to have your evening meal at least 3 hours before bedtime can initiate bodily processes that improve sleep. It also helps the body progress into a state of autophagy, which is a fascinating process of cellular recycling. Scientists are still learning more about this process, but it appears to provide anti-ageing benefits. Who doesn’t want that?
  7. Aim to be in bed by 10.00pm. The most restorative part of our sleep cycle typically occurs between 10pm and 2am, so if we don’t get to sleep till midnight or 1am, we miss out on some of the healing and rejuvenating benefits of sleep.
  8. Consider ways to reduce your daytime stress levels, such as through meditation, EFT tapping, mindfulness practices or yoga. These types of practices can have a profound effect on quality of sleep.
  9. Aim to go to bed at the same time, and wake up around the same time each day. This helps to keep the body’s natural sleep rhythms in check.

Remember that sleep is usually the first thing we compromise on when life gets busy. If we can shift our mind-set, and make sleep a priority, we will be far more effective during the daytime. Aim for both good quality and appropriate quantity of sleep each night by practicing the recommended tips already outlined. It will make a huge difference.

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