How to get good sleep
Do you, just like me, tend to wake up most mornings feeling tired and unrefreshed? Most of us know that getting enough sleep and having good quality sleep is important. We are increasingly health conscious and better sleep is something many of us think about frequently. Every month, 74,000 Brits search Google looking for help with insomnia. It’s one of the most commonly searched topics.
So how can we sleep better? What are tips and tricks? I’ve been working on my own sleep for some time. I believe the following things are important, as a doctor with an interest in sleep, who also suffers from insomnia. Take a look and see what you can do today to start having better quality sleep.
Have a sleep schedule
Make time to sleep. Set a bedtime and a waking-up time and stick to it. Stay in bed until it’s time to get up, even if you have spent long periods awake.
Only use your bed for sleep (and sex!)
Your brain needs to learn that when you get into bed it’s time for sleep. Remember Pavlov’s dog – it salivated when the bell rang even when there was no food. Your brain needs to know that getting into bed means sleep time. Don’t work in bed.
Wind down for sleep
You can’t expect to fall straight to sleep if you get into bed immediately after watching a crime drama on TV or having had a few drinks out with your friends. You need to get your body ready for sleep by dimming the lights, taking a hot bath or shower, and doing something like reading which distracts your thoughts and anxieties. Gentle yoga or mindfulness can also help.
Switch off electrical devices
All electronic devices such as smartphones, iPads, computers, TVs and even electric lights emit blue light which inhibits the production of the sleep hormone, melatonin. Switch off these devices at least 2 hours before bedtime. I am trying anti-blue light glasses in the evenings at present with some possible improvement.
No caffeine or alcohol close to bedtime
Caffeine is a stimulant which keeps you awake. It has a long half-life so don’t have any caffeinated drinks or products less than 6 hours before bedtime. Chocolate contains a large amount of caffeine so beware that large bar you had this evening in front of the TV!
Alcohol can help you fall asleep more quickly, but studies show it then results in more night-time awakenings and less deep sleep. So, alcohol should be avoided within 4 hours of bedtime.
Keep your bedroom dark, cool and quiet
Your brain needs to know it’s dark to tell your body to sleep. So, blackout blinds or curtains and/or an eye patch can help.
A common problem is a hot, overheated bedroom. Turn the heating down or off in the bedroom. Your body needs to cool down to sleep. The optimal room temperature for sleep is 65 to 68 degrees Fahrenheit (15.6 to 20 degrees Celsius). I sleep with the window open even in the winter.
You might benefit from foam rubber earplugs to keep out any unwanted noise.
White noise
Some studies have shown background noise, also called white noise, can help sleep. It helps me. White noise is a continuous hum such as background chatter or the rumble of low traffic. I listen to the radio very, very softly when going to sleep.
Relaxation techniques
Medical studies show these can help sleep presumably because they damp down the fight, fright and flight stress response. Aromatherapy with Jasmine, Hinoki Cyprus and orange oil can all reduce sleep latency (time to get off to sleep) and total sleep time in animals. My own favourite is essential lavender oil and I have a few drops on a hanky on my pillow at bedtime.
Acupuncture and reflexology also have some evidence to support their use for sleep. Just listening to soothing music has also been shown to be helpful.
Melatonin supplements
A 2014 review and meta-analysis concluded that taking melatonin supplements can have a positive effect on those with insomnia and sleep disorders. It has been shown to promote sleep onset, help with total sleep time and reset the sleep-wake cycle (important for those with jet lag). It is generally safe and has few side effects. The NHS recommends melatonin as a short-term aid for those aged 55 and over with sleep problems but states it can be prescribed long-term in some situations by sleep specialists.
Don’t resort to sleeping pills
Note that sleeping pills are not the answer. Benzodiazepines reduce the quality of sleep. They also disrupt your natural Circadian rhythms, and you wake feeling groggy the following morning. Most sleeping pills are anti-anxiety medications. Some, such as benzodiazepines are addictive. All have side effects. Doctors are generally unwilling to prescribe sleeping pills unless there are serious clinical or extenuating reasons.
Final thoughts
There are many ways you can improve your sleep quality by taking practical steps at home. I have found following these steps very helpful. Sleep is vital for health – I call it the emergency of sleep. You need to plan for sleep, not make it a last-minute option.
– What could you do today to improve the quality of your sleep?
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Refs
https://www.ibisworld.com/uk/bed/health-consciousness/44050/
https://www.dailymail.co.uk/health/article-4398484/Insomnia-searched-symptom-online.html
https://pmc.ncbi.nlm.nih.gov/articles/PMC4273450/
https://www.webmd.com/sleep-disorders/understanding-the-side-effects-of-sleeping-pills
https://www.nhs.uk/medicines/melatonin/about-melatonin/#:~:text=Itmayalsohelpwith,isavailableonprescriptiononly.