Sleep: A Pillar Of Health, Never Sacrifice It

Sleep is an essential part of our lives, and not getting enough of it can have serious consequences on our health and well-being. Sleep deprivation can lead to stress, weight gain, forgetfulness, and even contribute to mental health issues such as depression and anxiety. It is important to prioritize sleep and practice good sleep hygiene, such as maintaining a consistent sleep schedule and optimizing your bedroom environment. While it may be tempting to stay in bed when you can't sleep, experts suggest getting out of bed and engaging in relaxing activities like deep breathing or playing a game of Sudoku. So, the next time you think about giving up on sleep, remember the potential health risks and consider trying out some tips to improve your sleep quality.

Avoid caffeine and alcohol

Caffeine and alcohol are two of the most common substances that can negatively impact sleep quality. Here are some reasons why it is important to avoid them before bedtime:

Caffeine

Caffeine is a stimulant that increases alertness and reduces sleepiness. Even if you consume caffeine earlier in the day, it can still impact your sleep cycles without you realizing it. The effects of caffeine can linger for many hours, and guidelines suggest eliminating caffeinated products at least eight hours before bedtime. This is because caffeine can disrupt your sleep architecture, the way your body cycles through the four stages of sleep. It can also increase breathing disorders that impact sleep, such as asthma and sleep apnea.

Alcohol

Alcohol can help you fall asleep initially, but it can lead to disrupted sleep later in the night. It can cause frequent wakings, sleep apnea, and overall low-quality sleep. Alcohol has a sedating effect at first, but it can interfere with staying asleep. Experts recommend avoiding alcohol at least three hours before bedtime. Long-term alcohol use can result in chronic sleep problems and increase the risk of developing insomnia. Additionally, alcohol can damage the genes involved in healthy sleep and wake cycles.

Tips for Improving Sleep

• Get at least 30 minutes of natural light early in the day.
• Maintain a consistent sleep schedule, even on weekends.
• Optimize your bedroom environment by keeping it comfortable, dark, and cool.
• Avoid caffeine at least eight hours before bed.
• Avoid alcohol at least three to four hours before bed.
• Avoid napping during the day.

Practice controlled breathing

Controlled breathing is a great way to relax your body and calm your mind, helping you get to sleep. Here are some breathing techniques to help you fall asleep:

Dr. Andrew Weil's 4-7-8 Breathing Technique:

• Close your eyes and place the tip of your tongue on the roof of your mouth, behind your upper front teeth. Keep your tongue there throughout the exercise.
• Exhale completely through your mouth, making a breathy "whoosh" sound.
• Inhale silently through your nose for a count of four seconds.
• Hold your breath and count to seven.
• Exhale through your mouth for a count of eight seconds, making a "whooshing" sound.
• Repeat this cycle three more times, maintaining the 4-7-8 ratio.

Diaphragmatic Breathing:

• Lie on a flat surface with a pillow under your head and knees bent.
• Place one hand on your upper chest and the other just below your rib cage.
• Breathe in slowly through your nose, focusing on drawing the breath down to your stomach. The hand on your stomach should rise while the one on your chest remains still.
• Slowly exhale, allowing your stomach to fall.
• Practice this method for 5-10 minutes at a time, 3-4 times a day.

Buteyko Breathing Technique:

• Sit comfortably with your back straight and legs uncrossed.
• Place your hands on your upper and lower chest and breathe quietly through your nose.
• Focus on the areas of your body that move with each breath, paying particular attention to your lower chest.
• After a few minutes, let your top hand rest in your lap.
• Slowly relax the muscles in your face, jaw, neck, shoulders, abdomen, hips, and legs.
• Continue this relaxed breathing for about three minutes, then let your breathing return to normal.

Box Breathing or Square Breathing:

• Inhale slowly for a count of four seconds.
• Hold your breath and count to four.
• Exhale slowly for a count of four seconds.
• Wait four seconds, then repeat the cycle.
• Practice this technique every day for a few minutes.

Alternate Nostril Breathing:

• Sit comfortably with your back straight.
• Relax your left hand in your lap and raise your right hand in front of your face.
• Place your right thumb and ring finger between your eyebrows, and your index and middle fingers resting above your right nostril.
• Close your eyes and take a deep breath in and out through your nose.
• Close your right nostril with your thumb and inhale slowly through your left nostril.
• Close your left nostril with your ring finger and hold your breath briefly.
• Open your right nostril and exhale slowly through it. Pause at the end of the exhale.
• Inhale through the right nostril, then close both nostrils and hold your breath.
• Open your left nostril and exhale slowly. Pause again at the end of the exhale.
• Repeat this cycle 5-10 times.

Remember, it's important to find a technique that works for you. You can try different breathing exercises and see which one helps you relax and fall asleep more easily.

Avoid screens

The screens of electronic devices such as computers, phones, tablets, and televisions emit blue light, which is a short-wavelength enriched light. Blue light is an artificial colour that mimics daylight and makes us feel more alert. While this is beneficial during the day, it is not ideal at night when we are trying to wind down and fall asleep.

Establish a Relaxing Bedtime Routine

Create a bedtime routine that ensures an adequate amount of rest. The hour before bed should consist of relaxing activities that don't involve devices with screens. For example, you could try reading, listening to music, doing a mindfulness activity, or practising meditation and relaxation techniques.

Make Your Bedroom a Screen-Free Zone

Remove all electronic devices from your bedroom. This includes your television, if you have one. Watching TV before bed is generally discouraged due to its negative impact on sleep.

Keep the Bedroom Lights Dim

Use dim red, yellow, or orange lights in your bedroom instead of bright lights. Light intensity is measured in lux, and studies have shown that normal indoor light levels of 100 lux or more can suppress melatonin production and interfere with your sleep-wake schedule. Dimmer indoor lighting affects melatonin production to a much lesser extent.

Use Night Mode on Your Devices

Many devices, such as cell phones and tablets, are equipped with a "night mode" or "nighttime mode" that reduces blue light emissions and decreases the display's brightness setting. If your device does not have this feature, manually adjust the display settings to reduce brightness.

Invest in Blue-Blocker Glasses

If you must use electronic devices before bed, consider purchasing orange-tinted eyeglasses designed to shield your eyes from blue light emissions. Studies have found these glasses to be effective in blocking blue light. They are relatively inexpensive, usually costing less than $100.

Avoid eating late

Night-time eating can be a difficult habit to break, but it's important to address as it can negatively impact your health and sleep. Here are some tips to help you avoid eating late:

Identify the Cause

Night-time eating can be caused by various factors, such as daytime habits like boredom or restricting your food intake. It can also be a symptom of eating disorders such as binge eating disorder (BED) or night eating syndrome (NES). Understanding the underlying cause of your night-time eating is the first step towards addressing the issue.

Identify your Triggers

Keeping a food journal can help you identify patterns and triggers for your night-time eating. For example, you may be using food to meet an emotional need rather than physical hunger. Identifying these triggers can help you develop strategies to manage your night-time eating.

Establish a Routine

Establishing a structured eating and sleeping routine can help regulate your circadian rhythm. Try to spread your food intake evenly throughout the day, as this can reduce hunger cravings at night. Eating more calories earlier in the day and less at night can also decrease your risk of weight gain.

Seek Emotional Support

Night-time eating can sometimes be linked to emotional or mental health issues. If this is the case for you, consider reaching out to a trusted friend or family member, or a healthcare professional. They can provide support and help you develop a treatment plan to manage your night-time eating.

Eat Regularly Throughout the Day

Eating a variety of healthy and filling foods during the day can help reduce night-time cravings. Include protein at every meal, as it can help you stay full and satisfied for longer, reducing the urge to snack at night.

Distract Yourself

If you find yourself thinking about food due to boredom, try engaging in activities that you enjoy to keep your mind occupied. This can include hobbies, puzzles, reading, or watching a movie. These activities can also help improve your sleep quality.

Exercise during the day

Exercise is an important part of improving sleep quality and duration. However, the timing of exercise during the day is important, as exercising too late in the day can interfere with sleep.

The optimal time to exercise depends on individual factors, such as chronotype, age, and any underlying health conditions. For example, people at risk of high blood pressure may see greater improvements in sleep quality and nighttime blood pressure after exercising in the morning. Morning exercise also has the added benefit of exposure to sunlight, which helps to stabilise circadian rhythms and makes it easier to fall asleep early.

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

Exercising during the day can help people sleep better, and getting enough high-quality sleep can, in turn, increase physical activity levels. Just 30 minutes of moderate exercise per day can help to alleviate anxiety and improve sleep quality.

Some types of exercise that can be done during the day to promote better sleep include aerobic or "cardio" exercise, such as brisk walking, water aerobics, semi-hilly bike rides, running, lap-swimming, and intense bike rides. Resistance exercises, such as working out with resistance bands or doing push-ups and sit-ups, can also be beneficial.

Frequently asked questions