Sleep allows your body and brain to repair itself. The brain needs to process and store all the experiences for that day. Studies show that adults on average require between 7 and 9 hours sleep per night and lack of sleep can result in lowered immune system, irritability, lowered cognitive ability and extreme emotional states. It has also been linked to an increased risk of heart disease, kidney disease, high blood pressure and stroke.
So how do you get the best night’s sleep?
Have a bedtime routine
Ideally start your routine approximately 60 minutes before you want to be sleeping. If you are too tired to go to bed then it’s too late, you are already overtired and may have problems getting to sleep. In other words you end up on the sofa watching TV until the early hours because you can’t be bothered to get up and go to bed.
Reduce caffeine
Studies have shown that caffeine can stay in the system for up to 12 hours. Some medication such as cold and flu tablets contain caffeine as does chocolate, protein bars and ice cream. It will depend on how your own body processes caffeine but, ideally no caffeine from midafternoon.
Warm milk and a biscuit
It’s true! Warm milk is sleep promoting because it contains tryptophan. Others include bananas, oats and honey. Carbohydrates also complement sleep therefore a nighttime snack of cereal and milk or bread and cheese might help (remember though it’s a snack not a meal).
Avoid spicy food and high proteins
Your digestive system automatically slows down in the evening and is therefore unable to cope with food requiring high digestive function. High fat food has been shown to disrupt sleep cycles and high proteins contains amino acids which promote brain activity.
Avoid alcohol
Despite alcohol giving the sense of being “knocked out” it is in fact disrupting your normal sleep cycle. You will likely wake up more frequently, potentially dehydrated with headaches or night sweats. Balancing with water will dilute its effects or ideally avoid.
Beware of OTC medication
Over-the-counter sleep medication is meant for short term use only. The most common contain antihistamine with pain relievers and sometimes alcohol. The sedating properties can sometimes last well into the next day and in the long term can cause headaches and forgetfulness. Other potential side effects include dizziness, feeling off balance, constipation, blurred vision, dry mouth and nausea. They say short term for a reason!
Technology ban!
You know it already. The light source from the TV, tablet or phone stimulates the brain, not to mention whatever you are watching. Choose reading, tidying up, listening to music or plan a holiday. Do what you do for your kids, you wouldn’t want them wound up before bed so why do it yourself?
Exercise
It’s an obvious one. Physical exercise will tire you out but will also use up any of those stress chemicals you might have still in your system. Don’t exercise too close to bedtime though, about 1 hour before is close enough.
Bedroom layout
Think about your mattress comfort, pillow and room temperature (16 degrees is ideal). The room should be dark to ensure your brain knows its sleep time as it triggers melatonin. If there are noises, consider using ear plugs.
Daylight exposure
In the morning, get some daylight exposure as quickly as possible, open the curtains as soon as you get up to regulate your body clock.
