Sleep Deprivation: Embracing The Night With Nonchalance

Sleep is an essential part of our lives, but it can be frustrating when you can't get enough of it. Insomnia, a medical condition that affects about 10% of the world's population, is characterised by disruptions in sleep patterns and can be caused by various factors such as genetics, brain activity differences, medical conditions, mental health, and lifestyle choices. While it is usually not dangerous, insomnia can have negative consequences on overall health and well-being, including fatigue, mood changes, and even an increased risk of certain diseases. To improve sleep quality, it is important to maintain good sleep hygiene, such as having a consistent sleep schedule, optimising the bedroom environment, and avoiding caffeine and blue light from electronic devices before bed. Additionally, relaxation techniques like controlled breathing, meditation, and visualisation can help induce sleep.

Relaxing activities like reading, listening to music, or meditating

If you're struggling to sleep, there are a few relaxing activities that you can try to help you drift off. Here are some tips and tricks for reading, listening to music, and meditating before bed.

Reading

Reading before bed can be a great way to relax and signal to your brain that it's time to sleep. Research suggests that people who read before bed tend to sleep better, wake up less often, and sleep for longer. Reading can help with physical relaxation, as it slows your heart rate and helps your muscles release tension. It can also have mental health benefits, as it may calm your mind and prevent you from dwelling on stressful circumstances. If you're a parent, reading to your children can be part of a healthy bedtime routine and can improve their behaviour, health, and language development.

When choosing a book to read before bed, it's best to avoid horror or thriller novels, or page-turners that might keep you up past your bedtime. Instead, opt for a book that allows you to relax and doesn't cause any emotional distress.

While e-readers are convenient, they emit blue light, which can inhibit the production of the sleep hormone melatonin. So, if possible, opt for a traditional paperback or hardback book.

Listening to Music

Listening to music can be a great way to relax and improve your sleep. It can reduce stress, improve concentration, and lessen pain perception. In fact, listening to relaxing music through headphones at night can help you release worries and exhausting thoughts that often feed anxiety.

Music can also improve your brain function and put you in an optimal mental state for reasoning and tasks involving spatial-temporal abilities. It can also strengthen your heart by lowering your blood pressure and heart rate, and reducing arrhythmias.

Meditating

Meditation is a simple practice that can be done anywhere, anytime, and it can be a great way to improve your sleep. It is a relaxation technique that can quiet the mind and body while enhancing inner peace. When done before bedtime, meditation may help reduce insomnia and improve sleep quality by promoting overall calmness.

There are a few different types of meditation that can be helpful for sleep:

• Mindfulness meditation: This type of meditation involves focusing on the present moment and increasing your awareness of your consciousness, breathing, and body.
• Guided meditation: This is when another person leads you through each step of the meditation, instructing you to breathe or relax your body in a certain way, or visualise images or sounds.
• Body scan meditation: This type of meditation involves focusing on each part of your body and increasing your awareness of your physical sensations, including tension and pain.

To get started with meditation, find a quiet area and sit or lie down, whichever feels most comfortable. Close your eyes and breathe slowly, inhaling and exhaling deeply, and focusing on your breathing. If a thought pops up, let it go and refocus on your breath. Start with meditating for 3-5 minutes before bed, and slowly increase the time to 15-20 minutes.

By incorporating these relaxing activities into your bedtime routine, you may find that you're able to improve your sleep quality and duration.

Avoiding technology and blue light

Technology and blue light can have a significant impact on our sleep. Here are some ways to avoid the negative effects of technology and blue light, and improve your sleep:

Avoid Screens Before Bed

The blue light emitted from electronic devices such as smartphones, computers, tablets, and televisions can disrupt our natural sleep cycles by suppressing the production of melatonin, a hormone that makes us feel drowsy. It is recommended to avoid looking at bright screens for at least two hours before bedtime. Instead, you can engage in calming activities such as reading, journaling, or meditation.

Use Blue-Light Blocking Glasses

If you need to use electronic devices before bed, consider investing in a pair of blue-light blocking glasses. These glasses can reduce the melatonin-suppressing effects of bright light, helping to regulate your sleep cycle. Additionally, you can use apps that filter out the blue/green wavelength or enable the "night mode" feature on your devices, which adjusts the colour temperature of the screen to reduce blue light emission.

Choose the Right Lighting

Opt for dim red lights for night lights as red light is less likely to interfere with your circadian rhythm and melatonin production. You can also use lamps that emit red or orange light for reading in bed instead of blue light, which can disrupt your sleep.

Establish a Sleep Schedule

Maintaining a consistent sleep schedule, even on weekends, is crucial for regulating your body's internal clock. Try to go to bed and wake up at the same time every day, and avoid napping in the late afternoon or early evening as it may affect your sleep cycle.

Create a Relaxing Sleep Environment

Make sure your bedroom is dark, cool, and optimised for sleep. Keep the temperature between 60–68°F (15–19°C) and use earplugs or a white noise machine to block out any disturbing noises. You can also try using an eye mask to block out light sources if you are unable to dim or turn them off.

Exercise and its effects on sleep

Exercising is beneficial for both the body and the mind, and it can also help you get a good night's sleep. However, exercising too late in the day can interfere with sleep for some people. According to studies, exercise helps people fall asleep faster and improves sleep quality. Moderate aerobic exercise increases slow-wave sleep, which refers to deep sleep when the brain and body rejuvenate. Exercise also stabilizes mood and helps decompress the mind, which is essential for naturally transitioning to sleep.

The timing of exercise may play a role in its effects on sleep. Aerobic exercise causes the body to release endorphins, which can create a level of brain activity that keeps some people awake. Therefore, it is recommended to exercise at least 1-2 hours before bedtime to allow endorphin levels to decrease and give the brain time to wind down. Additionally, exercise raises the core body temperature, which can have a similar effect to taking a hot shower that wakes you up. After about 30-90 minutes, the core body temperature starts to fall, facilitating sleepiness.

Despite these biological responses, some people find that the time of day they exercise does not affect their sleep. They may experience improved sleep whether they work out in the early morning or close to bedtime. Overall, the recommended amount of exercise for better sleep is at least 30 minutes of moderate aerobic activity, which may lead to noticeable improvements in sleep quality on the same night.

Research indicates that exercise decreases insomnia and sleep complaints. The effects of aerobic exercise on sleep are comparable to those of sleeping pills. However, more research is needed to compare physical exercise with medical treatments for insomnia.

Physical activity improves sleep quality in various ways. Firstly, it increases melatonin production, a hormone that regulates sleep-wake cycles, helping people fall asleep faster. Secondly, exercise reduces stress, a common obstacle to falling and staying asleep. Thirdly, physical activity improves mood, leading to increased enthusiasm for exercise and creating a positive feedback loop. Finally, exercise helps regulate body temperature, which is necessary for falling asleep, as the drop in body temperature after physical activity facilitates sleepiness.

In conclusion, exercise has a positive impact on sleep for many people. It can help improve sleep quality, reduce insomnia, and promote deeper sleep. However, the timing of exercise may vary depending on individual preferences and its potential interference with sleep. Overall, regular moderate-intensity exercise is recommended for better sleep, and it may only take a few weeks or months to notice improvements.

Sleep disorders

Other types of sleep disorders include:

• Sleep apnea: A breathing disorder characterised by pauses in breathing during sleep, often resulting in snoring and gasping for air.
• Restless leg syndrome (RLS): This disorder involves a tingling or prickly sensation in the legs, along with a compelling urge to move them.
• Hypersomnia: The inability to stay awake during the day, which includes narcolepsy, resulting in extreme daytime sleepiness.
• Circadian rhythm disorders: Problems with the sleep-wake cycle, making it difficult to sleep and wake at the right times. This can be caused by internal or external factors, such as shift work or jet lag.
• Parasomnia: Unusual behaviours during sleep, such as walking, talking, or eating while asleep.

Diagnosis of sleep disorders involves a medical history, sleep history, physical exam, and sometimes a sleep study (polysomnogram). Treatment options depend on the specific disorder but may include good sleep habits, cognitive behavioural therapy, relaxation techniques, CPAP machines, bright light therapy, and medication.

Sleep is essential for both physical and mental health, and disruptions can lead to fatigue, decreased energy, irritability, and problems with focus and mood.

Sleep hygiene

Set a Sleep Schedule

Having a fixed sleep schedule is essential for normalising sleep as an integral part of your day. Try to wake up at the same time every day, even on weekends, to maintain a consistent sleep rhythm. Calculate your bedtime based on your wake-up time, and prioritise sleep over other activities. If you need to adjust your sleep times, make gradual changes of no more than an hour or two to avoid disrupting your body's natural rhythm.

Follow a Nightly Routine

Establish a pre-sleep routine that prepares your mind and body for sleep. Keep your routine consistent, including activities like changing into pajamas and brushing your teeth. Allocate 30 minutes for winding down with activities such as soft music, light stretching, reading, or relaxation exercises. Avoid bright lights, as they can hinder melatonin production, which is crucial for sleep.

Optimise Your Bedroom

Create a calm and comfortable sleep environment. Ensure your mattress, pillow, and bedding meet your needs and preferences. Set a cool temperature, preferably around 65 degrees Fahrenheit. Block out light with heavy curtains or an eye mask, and use earplugs or white noise machines to minimise disruptive noises. You can also try incorporating calming scents like lavender to promote relaxation.

Cultivate Healthy Daily Habits

Get exposure to natural light during the day, especially sunlight, to regulate your circadian rhythm. Engage in regular physical exercise, which can improve sleep quality and offer other health benefits. Avoid smoking, as nicotine disrupts sleep. Minimise alcohol and caffeine consumption, especially close to bedtime, as they can interfere with your sleep later in the night.

Seek Professional Help if Needed

If you have persistent sleep difficulties or notice signs of common sleep disorders like restless leg syndrome, consult a healthcare professional. They can provide guidance, run tests, and recommend treatments to address any underlying sleep issues.

Remember, sleep hygiene is a personal practice, and you can tailor it to your specific needs. Small adjustments can go a long way in improving your sleep quality and overall well-being.

Frequently asked questions