Sleep is a basic but essential human need. Yet, it is one that does not always come as easy as it should. While it is normal to have the occasional sleepless or restless night, persistent difficulties with sleep can lead to health problems such as heart disease and diabetes, as well as memory and other cognitive impairments.
Sleep problems are becoming more common, with approximately 1 in 4 people experiencing sleep difficulties. Several factors can impact sleep, such as stress, irregular schedules, children, age, and substance use. Getting a good night sleep is crucial to our mental well being and our ability to perform at an optimal level.
Here are a few research-supported tips that you can try for a better night’s sleep:
Get morning light. With shorter days and colder temperatures, people tend to spend less time outside. In fact, a fair bit of research suggests that exposure to natural sunlight in the morning is a good way to wake up and maintain a healthy sleep schedule. Sunlight helps to regulate our circadian rhythm (our sleep-wake cycle) and ultimately set ourselves up for a better night’s sleep. If you are unable to get outside, sitting in front of a large window (indirect sunlight) is a suitable alternative.
Set a bedtime routine. Establishing a set routine that you follow every night can send a signal to your mind and body that it’s time to go to sleep. This could involve taking a warm shower, having a cup of herbal (caffeine-free) tea, dong some light stretching, listening to calming music, meditation, or other activities that can help you wind down and disconnect.
Caffeine and alcohol. Try to avoid caffeine late in the day, or at least 4 hours before going to sleep. Caffeine is a stimulant and can keep you awake. Alcohol can also interfere with your sleep later in the evening. It is also recommended to not consume alcohol at least 4 hours before going to bed.
Relaxation techniques. Practicing relaxation techniques such as deep breathing, the body scan or progressive muscle relaxation can help to calm the body before bed. It may be helpful to listen to a guided recording if you are new to these practices.
Screen use. Many people have fallen into the habit of using their phones before bed. It’s ideal to try and avoid screens for 30 minutes to 1 hour before going to sleep, as the blue light from screens can stimulate the brain and suppress the production of melatonin (the natural hormone released in the evening to help you feel tired and ready for sleep). That said, if giving up scrolling before falling asleep is not feasible, it’s recommended to stick to content that is not too visually or emotionally stimulating.
Napping. Frequent napping can interfere with sleep quality. If you are going to nap, aim for no more than 30 minutes, earlier on in the day. That way, your body will feel tiredness when it’s bedtime.
Stress management. Some people find themselves focusing more on their worries when they are lying in bed without the distractions. Journaling, or writing out your thoughts before going to bed can be a good way to avoid agonizing over them throughout the night.
Get out of bed. While this may seem contradictory to falling asleep, staying in bed with your mind racing will not help. If you do not fall asleep within 30 minutes, get up and do something relaxing that occupies your mind. Keep the lights low and do something that doesn’t require a lot of thought and energy and go to bed only when sleepy.
Be consistent. Pick one or several strategies and stick with them. Try to do the same one every night to establish routine.
Be patient. It can take time to see an improvement in your sleep, and sometimes things can get worse before they get better. Hang in there and stick with it.
If sleep problems persist, you should seek the opinion of a medical doctor to determine if any other health problems are affecting your sleep.
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