While sleep is a relatively rudimentary task that all humans perform once a day, there is no denying its importance to overall health. Linked to improved mental, physical, and emotional health, sleep provides the foundation we need to tackle each day head-on.
However, as we age, going to sleep seemingly becomes trickier. Achieving sleep or simply staying asleep can feel like an uphill battle. In some cases, the root of the problem might be a sleeping disorder like insomnia or sleep apnea.
In other cases, certain steps we are taking both in the daytime and at night might be working against our body’s natural sleep rhythms. To avoid the stress of sleepless nights and instead embrace the many positives of a good night’s sleep, there are numerous tips to employ.
The importance of sleep
To understand the importance of sleep, it’s necessary to identify the impacts of poor sleep. As such, sleep difficulties adversely impact everything from an individual’s mood, brain, and heart to creativity, vitality, and weight. All of which affect the quality of life.
On the other hand, after a restful sleep, individuals can wake up ready to tackle the day. This is all thanks to their refreshed nature, positive mood, and an overall general feeling of healthiness.
Factors impacting sleep quality
While getting a good night’s sleep should be as simple as putting your head down on the pillow, there are certain factors known to impact both sleep quantity and quality and therefore, sleep hygiene.
Both small and large things can impact sleep. For example, a cup of coffee or tea an hour before going to bed will delay falling asleep. Watching television or being subjected to blue light will impair your body’s natural ability to trigger sleep.
There are also things that individuals do during the day that can impact their sleep hygiene. A prime example is not getting enough exercise. Without physical activity, it is hard to tire out the body.
Tips for getting a good night’s rest
With a good night’s rest linked to overall well-being, luckily there are things individuals can do to improve sleep. Changes both large and small in nature will go a long way towards improving sleep hygiene.
Tip #1: Help your body’s natural sleep-wake rhythm
The body’s internal clock, which is also known as the circadian rhythm, works on external cues to trigger responses such as sleeping or waking up. One way to assist your body with its natural sleep and wake responses is to have a sleep schedule.
This essentially means going to bed and waking up at the same time, no matter if it's a weekend or a weekday. This pattern will help develop a rhythm that helps your internal clock maximize sleep quality. Additionally, if you need a nap, limit it to between 15 and 20 minutes.
Tip #2: Control light exposure
When faced with darkness, the brain triggers the release of melatonin. This hormone will work in conjunction with your circadian rhythm to induce sleep. However, when exposed to light, your brain is wired to become more alert.
To ensure that melatonin can be released at the right time, try to avoid bright lights and screens at least one hour before bed. If you like to read before bed, opt for devices that do not have backlit screens.
Tip #3: Exercise
Exercise can help you sleep at night and stay awake during the day. It’s also worth noting that physical activity can improve symptoms associated with common sleep disorders such as insomnia.
Tip #4: Watch what you eat and drink
Limiting caffeine and nicotine and opting for a heart-healthy diet play a large role in sleep quality and quantity. This is largely because refined carbohydrates like white bread can actually trigger wakefulness during the nighttime hours.
Tip #5: Craft a sleep environment
Creating a sleep routine and crafting a bedroom environment helps to signal to the brain to get ready for bed. Effective tips range from making sure the bed is comfortable to keep the room dark and quiet.
How to manage a sleep disorder
While some people may struggle with sleep due to innocuous reasons, others struggle to sleep because of sleep disorders. Defined as conditions that impair your sleep or prevent restful sleep, these disorders range from insomnia and sleep apnea to restless leg syndrome.
Causes and symptoms associated with sleep disorders may vary, however, it’s important to note that there are medical and non-pharmaceutical ways to manage these conditions. Some people might try music therapy and a dental guard or melatonin and other sleeping pills.
Embracing sleep and restfulness
With sleep playing such a large role in overall well-being, it can be stressful to lay awake night after night. Rather than admitting defeat, simple and effective sleep tips can be employed whether you’re suffering from a sleep disorder or just a poor sleeper.