Sleep Deprivation: A Dangerous Myth Uncovered

Sleep is an essential part of a healthy lifestyle, but it can be difficult to achieve. Many people experience difficulty falling asleep or staying asleep, and this can have a detrimental effect on their overall health and wellbeing. Sleep deprivation can cause fatigue, poor balance, mood changes, and even weight gain. It is important to understand the reasons behind sleep difficulties and to develop strategies to improve sleep habits, such as creating a bedtime routine, avoiding caffeine, and limiting screen time before bed.

Avoid caffeine and alcohol close to bedtime

Caffeine and alcohol are two of the most common reasons for disrupted sleep. While it is not necessary to cut them out entirely, it is important to be mindful of when and how much you consume.

Caffeine has stimulating effects that can linger for hours after consumption, impacting your sleep stages without you even realizing it. It is recommended to cut out caffeinated products at least eight hours before going to bed. This includes coffee, soda, tea, energy drinks, and even chocolate. If you are particularly sensitive to caffeine, you may want to stop consuming it earlier in the day or avoid it altogether.

Alcohol, on the other hand, can make you sleepy at first but later interferes with staying asleep. It is recommended to avoid alcohol at least three hours before bedtime.

By avoiding caffeine and alcohol close to bedtime, you can improve your sleep quality and increase your chances of a full night's rest.

Try deep breathing exercises

Deep breathing exercises can be an effective way to relax and calm your mind and body when you're struggling to fall asleep. Here are some techniques to try:

Controlled Breathing

Place one hand on your stomach and the other on your chest. Inhale slowly, directing the breath deep into your belly, causing the hand on your stomach to rise while keeping the other hand still. Exhale gently and allow your stomach to fall. Repeat this exercise until you feel ready to sleep or move on to another relaxation ritual.

4-7-8 Breathing Technique

Also known as the "relaxing breath", this technique involves inhaling for four counts, holding your breath for seven counts, and exhaling for eight counts. Close your lips and exhale completely, making a gentle whooshing sound. Inhale silently through your nose to a count of four, then hold your breath for seven counts. Finally, exhale through your mouth for a count of eight, making a whooshing sound. Repeat this cycle three more times, maintaining the 4-7-8 ratio.

Belly Breathing

Lie down or sit in a comfortable position with one hand on your chest and the other just above your belly button. Take a deep breath through your nose, ensuring that the hand on your chest remains still while the one on your belly rises. As you exhale, let the hand on your belly fall slowly. Count each breath and aim for 20 belly breaths before returning to normal breathing.

Bhramari Pranayama Breathing

This technique involves covering your eyes and ears with your hands, blocking outside sounds. With your thumbs over your ears, place your index fingers above your eyebrows and use the rest of your fingers to cover your eyes. Inhale deeply, then exhale slowly through your nose while making a gentle humming sound and focusing on the area between your eyebrows. Repeat this exercise as needed for relaxation.

Diaphragmatic Breathing

Lie on your back with your knees bent or sit in a chair. Place one hand on your chest and the other on your stomach. Take slow, deep breaths through your nose, keeping the hand on your chest still while the hand on your stomach rises and falls. Focus on breathing with only your diaphragm. Eventually, aim to breathe in and out without any movement in your chest.

Alternate Nostril Breathing

Sit with your legs crossed and block one nostril at a time to control your breathing pace. Inhale through one nostril, then block it and exhale through the other. Continue this rotation for a set period.

These deep breathing exercises can help slow your heart rate, calm your mind, and prepare your body for sleep. Remember to be patient and persistent when practising these techniques, as they may take some time to become effective.

Avoid technology before bed

Technology has become an integral part of our lives, and it can be challenging to disconnect, especially before bed. However, avoiding technology before bed is crucial for maintaining good sleep hygiene and promoting a restful night's sleep. Here are some detailed tips to help you step away from technology and create a soothing pre-sleep routine:

• Understand the impact of technology on sleep: Recognize that the use of technology before bed can interfere with your sleep. The blue light emitted by electronic devices such as smartphones, tablets, and computers can suppress the production of melatonin, a natural hormone that helps you feel tired and ready for sleep. This disruption can increase feelings of alertness when you should be winding down and affect your sleep-wake cycle or circadian rhythm.
• Establish a "tech-free" period before bed: Aim to put away your phone, computer, and other electronic devices at least one to two hours before your bedtime. If you need to use these devices in the evening, try to finish up and put them away at least an hour before you plan to sleep. This will give your mind and body time to relax and prepare for sleep without the stimulating effects of technology.
• Create a relaxing bedtime routine: Instead of reaching for your phone or turning on the TV, establish a soothing bedtime routine that helps your mind and body wind down. This could include activities such as reading a physical book (preferably with dim, warm lighting), listening to quiet music, practising meditation or deep breathing exercises, taking a warm bath, or doing gentle stretches or yoga. These activities can help calm your mind and signal to your body that it's time to rest.
• Make your bedroom a "screen-free" zone: Consider making your bedroom off-limits for technology. Remove televisions, computers, and other electronic devices from your bedroom. If you use your phone as an alarm, try investing in a traditional alarm clock and charging your phone outside the bedroom. This creates a physical and mental boundary between your sleep space and technology, helping to establish a healthier sleep environment.
• Use alternative features and accessories: If completely avoiding technology isn't feasible, you can utilise certain features and accessories to minimise the negative impact on your sleep. For example, enable night mode or "do not disturb" on your phone to reduce blue light emissions and minimise distractions. You can also invest in a pair of blue light-blocking glasses to shield your eyes from the harmful effects of blue light if you need to use devices before bed.
• Fill your time with alternative activities: If you're unsure how to spend your time without technology, there are plenty of relaxing activities to explore. Try reading a physical book, listening to audiobooks or podcasts, working on a puzzle, journaling, practising gratitude or affirmations, drawing or painting, writing letters, or even taking a leisurely walk outdoors. These activities can help you unwind and signal to your body that it's time to rest.

Remember, the goal is to create a soothing pre-sleep routine that helps your mind and body transition into a restful state. By avoiding technology before bed and engaging in relaxing activities, you'll be well on your way to improving your sleep hygiene and enhancing your overall sleep quality.

Exercise, but not too close to bedtime

Exercise is an important part of a healthy lifestyle, and it can also help you get a good night's sleep. However, exercising too late in the day can interfere with how well some people sleep at night.

Regular exercise, even in short bouts, can improve total sleep time, sleep quality, and the time it takes to fall asleep. It can also help reduce the symptoms of sleep disorders such as sleep apnea or restless leg syndrome.

Despite the clear benefits of exercise for sleep, there is an ongoing debate about the best time of day to exercise for optimal sleep. The optimal exercise time likely depends on individual factors such as your chronotype, age, and any underlying health conditions.

For most people, moderate-intensity exercise does not negatively impact sleep as long as the workout concludes at least 90 minutes before bedtime. This allows time for endorphin levels and core body temperature to return to levels that are conducive to sleep.

However, vigorous exercise within one hour of bedtime does not allow time for the core body temperature to cool. This may delay sleep, affect sleep quality, and lead to more nighttime awakenings. People with insomnia are usually advised to stick to light to moderate exercise at least four hours before bedtime.

If you have no problems falling asleep but find yourself frequently waking up throughout the night, you may benefit from adding an evening exercise routine. Resistance exercise or light aerobic exercise performed in the early evening is best for reducing nighttime awakenings, possibly because they provide the benefits of exercise without excessively raising body temperature.

To see meaningful benefits for sleep, most experts recommend getting at least 150 minutes of exercise a week, split into 30-minute intervals five days a week. Research suggests that total sleep duration only increases after workouts of at least an hour, though this may depend on the type of exercise.

In addition to regular exercise, there are several other habits that can help improve sleep quality:

• Set a regular bedtime and adopt a relaxing bedtime routine.
• Turn off devices with screens at least 15 to 30 minutes before bedtime.
• Keep your bedroom dark, quiet, and cool.
• Avoid caffeine close to bedtime.
• Avoid long naps during the day. If you need a nap, restrict it to 20 to 30 minutes in the early afternoon.

Establish a bedtime routine

Establishing a bedtime routine can be a great way to improve your sleep quality. Here are some tips to help you create a bedtime routine:

Decide on a set bedtime

Having a set bedtime and wake-up time is essential for maintaining a consistent sleep schedule. Try to stick to these times every day, even on weekends. This helps train your brain to naturally feel tired at bedtime. You can set an alarm to remind yourself to start your bedtime routine, which should begin 30 minutes to 2 hours before your set bedtime.

Put away electronics

The blue light emitted by electronic devices like phones, computers, and TVs can trick your brain into thinking it's daytime, suppressing melatonin production and keeping you awake. Try to avoid using electronics in the evening, and put them away at the beginning of your bedtime routine. If you need to use your phone, turn on the red-light filter.

Have a light snack or bedtime tea

Heavy meals and alcoholic drinks before bed can cause indigestion and disrupt your sleep. Instead, opt for a light snack like fruit or yogurt, or a non-caffeinated herbal tea with chamomile or lavender to promote sleep.

Stretch, breathe, and relax

Practicing relaxation techniques like deep breathing exercises, progressive muscle relaxation, or meditation can help calm your mind and body, making it easier to fall asleep. Yoga is also a great way to release muscle tension and improve sleep quality.

Write down a to-do list or journal

Journaling can be a restorative practice that helps you sort out your thoughts and feelings before bed. If journaling feels overwhelming, a simple to-do list for the following day can help get tasks off your mind and improve sleep onset.

Prepare your bedroom

Transform your bedroom into a sleep oasis by making it as cool, dark, and quiet as possible. Set the thermostat between 65-68°F, turn off noisy electronics, dim the lights, and remove any clutter. Aromatherapy diffusers with your favorite scent can also enhance your sleep environment.

By incorporating these practices into your bedtime routine, you can improve your sleep quality and overall well-being. Remember to be consistent with your routine and tailor it to your specific needs and sleep environment.

Frequently asked questions