Sleep: A Rested Body And Mind Without The Tiredness

There are many reasons why you might not feel tired enough to sleep. Sleep psychologist Nerina Ramlakhan says that our ''always-on' lifestyles mean that many adults have the same problem switching off at bedtime as toddlers. Our busy lives and constant connectivity mean we have lost the rituals and practices that gave us little breaks during the day. This constant bombardment overloads the brain, causing it to go into survival mode, upping adrenaline and craving sugary snacks for quick-release energy. Sleep-medicine specialist Philip Gehrman adds that lying in bed unable to fall asleep is often called 'conditioned or learned arousal' and is one of the most common sleep problems.

Using a weighted blanket can help you fall asleep faster

If you're struggling to fall asleep, even though you don't feel tired, a weighted blanket could be a solution. These blankets are heavier than normal ones, providing a gentle, even pressure over your body, similar to a comforting hug. This deep pressure stimulation can have a calming effect, helping you relax and fall asleep more easily.

Weighted blankets are typically filled with glass or plastic pellets and can weigh anywhere from 3 to 20 pounds. The weight you choose should be comfortable and not too restrictive, allowing you to move freely. The ideal weight for a weighted blanket is said to be around 10% of your body weight.

Using a weighted blanket can be especially beneficial if you experience anxiety, as it may trigger nervous system responses that lower your heart rate and breathing, helping you to calm down. The pressure from the blanket may also stimulate the release of serotonin, a "feel-good" hormone that helps stabilize your mood, regulate energy levels, and promote better sleep. Additionally, the blanket's weight may increase oxytocin levels, improving your immune system, easing pain and stress, and further enhancing sleep quality.

Weighted blankets have been used as an alternative therapy for various conditions, including insomnia, ADHD, and autism spectrum disorder (ASD). While there is no solid proof that they treat sleep problems, a study found that college students who used weighted blankets for one semester experienced lower anxiety and improved sleep quality.

However, it is important to note that weighted blankets are not suitable for everyone. They should not be used by infants, toddlers, or young children due to safety concerns. Additionally, individuals with sleep apnea, breathing problems, or other chronic health conditions should consult a doctor before using a weighted blanket.

Avoid taking naps in the afternoon

While napping has its benefits, it can also have negative consequences. If you're struggling to feel tired enough to sleep at night, it may be worth avoiding naps in the afternoon.

Firstly, napping during the day can make it harder to fall asleep at night, creating a vicious cycle. You sleep during the day to make up for lost sleep, but then find it more difficult to fall asleep at night because of that very nap. This can lead to chronic sleep deprivation, which has a negative impact on your cognitive functioning.

Secondly, the urge to nap during the day may be a sign that you are not getting enough sleep at night, which is associated with a higher risk of developing chronic conditions such as diabetes, heart disease, and depression. Daytime drowsiness may also indicate that you are getting low-quality sleep, which could be a symptom of a sleep disorder.

Additionally, the length of your nap matters. If you do choose to nap, keep it short—around 20 minutes. Abbreviated sleeps can help you avoid grogginess when you wake up and prevent trouble falling asleep later. Napping for longer than 30 minutes can lead to sleep inertia, which is the grogginess you feel after a nap, and the longer the nap, the more likely you are to experience this.

In conclusion, if you're struggling to feel tired enough to sleep at night, it may be helpful to avoid napping in the afternoon. Instead, focus on improving your nighttime sleep habits and addressing any underlying sleep issues.

Drink warm milk before going to bed

Drinking warm milk before going to bed has been a long-standing tradition to promote relaxation and support a good night's sleep. While the science behind this practice is still evolving, there are some indications that milk may have sleep-promoting qualities. Here are some reasons why drinking warm milk before bed might be beneficial for a restful night's sleep:

Nutritional Compounds in Milk

Milk contains an amino acid called tryptophan, which plays a crucial role in the production of serotonin and melatonin. Serotonin is a neurotransmitter that improves mood, enhances relaxation, and serves as a precursor for melatonin synthesis. Melatonin, often referred to as the sleep hormone, is released by your body in response to darkness, signalling that it's time to sleep. The combination of tryptophan, serotonin, and melatonin creates a synergistic effect that may help regulate your sleep-wake cycle and prepare your body for a good night's rest.

Bedtime Routine and Psychological Effects

The act of drinking warm milk before bed can be an integral part of a soothing bedtime routine. Having a consistent bedtime routine helps signal to your body that it's time to wind down and prepare for sleep. The warmth of the milk may also provide a comforting and relaxing sensation, further enhancing the psychological effects of this bedtime ritual. This familiarity and sense of calm can help ease you into a peaceful slumber.

Potential Health Benefits

Contrary to popular belief, drinking milk before bed might not cause weight gain. In fact, consuming a small, nutritious snack or drink before bed, such as milk, may positively impact your metabolism and weight management. Milk is an excellent source of protein, providing 8 grams in a one-cup serving. Additionally, milk has been linked to muscle recovery and improved metabolic rates, which are particularly beneficial for athletes and active individuals.

Research and Studies

While the exact mechanism remains unclear, several studies have suggested a positive correlation between milk consumption and improved sleep. In one study involving individuals in a hospital's heart unit, participants who drank warm milk with honey for three days experienced improvements in their sleep quality. Another study on adults over 60 years of age found that drinking fermented milk over three weeks reduced nighttime wakings. These findings indicate that milk may help initiate sleep and promote more uninterrupted rest.

In summary, drinking warm milk before bed has been a traditional remedy for improving sleep quality. While more research is needed to fully understand the impact of milk on sleep cycles, the combination of its nutritional compounds, the psychological effects of a bedtime routine, and the potential health benefits make it a worthwhile practice to incorporate into your nightly regimen.

Avoid eating right before going to bed

Eating right before going to bed can have several negative consequences, and it is generally recommended to avoid doing so. Here are some reasons why you should avoid eating right before going to sleep:

Gastroesophageal Reflux Disease (GERD)

GERD occurs when the contents of the stomach, including stomach acid, flow back up into the oesophagus. This can cause symptoms such as heartburn, a burning pain in the chest, nausea, a sensation of food trapped in the chest, and a bitter taste in the mouth. Lying down right after eating increases the risk of GERD, as the contents of the stomach can press against the lower oesophageal sphincter, causing irritation and acid reflux. To reduce the risk of GERD, it is recommended to avoid lying down immediately after eating and to refrain from eating a full meal two to four hours before bedtime.

Weight Gain

While there is limited research, some studies have linked eating before bed with weight gain. This is not necessarily due to a physiological reason, such as a slower metabolism, but rather because eating before bed can lead to unhealthy habits. A bedtime snack often means consuming extra calories, and it is easier to exceed your daily calorie limit. Additionally, those who experience stress tend to have higher levels of the hunger hormone ghrelin in the evening, making it more likely that a bedtime snack will lead to excess calorie intake.

Sleep Quality

Consuming high-calorie meals with large amounts of fat or carbohydrates less than an hour before bedtime can increase the time it takes to fall asleep. On the other hand, eating meals high in carbohydrates at least four hours before bedtime can help reduce the time spent awake in bed before sleeping. Eating right before bed can also increase the likelihood of waking up in the middle of the night.

Heartburn and Acid Reflux

Eating too close to bedtime can also lead to heartburn and acid reflux, which are symptoms of GERD. Heartburn is a burning pain in the chest, and acid reflux occurs when stomach acid flows back up into the oesophagus.

In conclusion, while the relationship between eating before bed and weight gain is complex, it is generally advisable to avoid eating right before going to sleep. The negative consequences can include GERD, weight gain due to excess calorie intake, disrupted sleep quality, and heartburn and acid reflux. Instead, it is recommended to eat a light, healthy snack a few hours before bedtime if needed.

Try relaxation techniques such as listening to music or guided relaxation audio sessions

Music can be a great way to relax and unwind, and it can be especially helpful if you're struggling to fall asleep. Here are some tips to help you use music and other audio sessions as relaxation techniques to improve your sleep:

Choose the Right Music

Select music that is calming and soothing. Opt for songs with a slow tempo, soft melodies, and relaxing instruments such as piano or guitar. Nature sounds, like rain or waves, can also be calming and help create a peaceful atmosphere. Create a playlist of your favourite relaxing songs or explore pre-made sleep playlists on music streaming platforms.

Timing is Key

Start listening to music well before bedtime to give yourself time to unwind. Playing calming music in the background throughout the evening can help signal to your body that it's time to relax and prepare for sleep. If you're doing relaxing activities like reading or taking a warm bath, playing music during these activities can enhance their calming effects.

Combine with Other Relaxation Techniques

Music can be even more effective when combined with other relaxation techniques. Try deep breathing exercises or progressive muscle relaxation while listening to music. Focus on inhaling and exhaling slowly, and tense and relax different muscle groups in sync with the music. This can help you relax your body and quiet your mind.

Explore Guided Relaxation Audio Sessions

Guided relaxation audio sessions, such as meditation or yoga nidra, can be incredibly helpful in preparing your mind and body for sleep. These sessions typically involve a narrator guiding you through a series of relaxing visuals, breaths, or body scans. You can find many free guided relaxation sessions online or through mobile applications.

Create a Sleep-Conducive Environment

Ensure your bedroom is quiet, dark, and comfortable. Adjust the temperature to your preference, and minimise distractions like noise or bright lights. Consider using earphones or earplugs if necessary to create a peaceful environment that complements your music or audio session.

Remember that relaxation techniques, including listening to music, take practice. Experiment with different types of music and audio sessions to find what works best for you. With consistent practice, you'll be able to activate your body's relaxation response more easily and enjoy a better night's sleep.

Frequently asked questions