Staying Awake: The Art Of Avoiding Sleep

Sleep is a passive process that cannot be forced, and trying too hard to fall asleep can sometimes have the opposite effect. This is because sleep is governed by environmental cues, such as light or temperature, as well as our emotions and mental state. If you are struggling to fall asleep, it is recommended to get out of bed and do something quiet and relaxing until you feel sleepy again. This could include reading, listening to calming music, drinking chamomile tea, or doing breathing exercises. It is also important to avoid fixating on worries or concerns, especially in the middle of the night, as this can keep you awake. Instead, try to preoccupy your mind with something calming until sleep comes naturally.

Avoid screens, especially those that emit blue light

Screens, especially those that emit blue light, can be detrimental to your sleep. Blue light is a wavelength of light that is often emitted by electronic devices and artificial lights. It has a stimulating effect on the brain, boosting alertness, reaction times, and mood. While this is beneficial during the day, it is disruptive at night when your body needs to wind down and prepare for sleep.

Research has shown that blue light suppresses the production of melatonin, a hormone that regulates sleep, for longer than other types of light. This disruption to your body's natural sleep-wake cycle, or circadian rhythm, can result in insomnia and unsatisfactory sleep. The use of electronic devices close to bedtime can also reinforce sleeplessness, both physiologically and psychologically.

To avoid the negative impact of blue light on your sleep, it is recommended to limit screen time, especially in the hours leading up to bedtime. Here are some specific strategies to help you avoid screens and reduce blue light exposure:

• Turn off your devices: The most effective way to reduce blue light exposure is to simply turn off your electronic devices, such as smartphones, computers, tablets, and televisions, at least two to three hours before bedtime.
• Use blue light-blocking glasses: If you need to use screens close to bedtime, consider investing in a pair of blue light-blocking glasses or amber-tinted glasses. These glasses can reduce the melatonin-suppressing effects of blue light.
• Dim your screens: You can also reduce blue light exposure by lowering the brightness of your screens or using the "night mode" or "dark mode" feature, which changes the background color from white to black.
• Install blue light-filtering apps: There are smartphone and computer applications available that can help reduce blue light emissions from your devices. These apps filter out blue light without affecting the visibility of the display.
• Use alternative lighting: Fluorescent and LED light bulbs emit a significant amount of blue light. Consider swapping these with incandescent light bulbs, which emit less blue light, or using dim red lights for night lights. Red light has the least impact on your circadian rhythm.
• Set reminders: Make it a habit by setting an alarm one hour before bedtime to remind yourself to stop using electronic devices.

Try breathing exercises, such as slowing breathing to four or five breaths per minute

Breathing exercises are a great way to manage stress and wind down before bedtime. They can help you relax and fall asleep more easily. Here are some tips and techniques to help you slow your breathing to four or five breaths per minute:

The 4-7-8 Breathing Technique

This technique was developed by Dr. Andrew Weil as a variation of pranayama, an ancient yoga practice. It helps to relax the body and replenish oxygen in the body. Here's how you do it:

• Part your lips gently and exhale completely, making a breathy whooshing sound.
• Press your lips together and silently inhale through your nose for a count of four seconds.
• Hold your breath for a count of seven seconds.
• Exhale again for a full eight seconds, making a whooshing sound.
• Repeat this cycle four times when starting out, and gradually work your way up to eight repetitions.

Diaphragmatic Breathing

This technique focuses on engaging your diaphragm, which is a muscle at the base of your lungs that plays a crucial role in breathing. Here's how you do it:

• Lie on your back with bent knees and a pillow under your head, or sit in a chair.
• Place one hand on your chest and the other on your stomach, just below your rib cage.
• Take slow, deep breaths through your nose, ensuring that the hand on your chest remains still while the one on your stomach rises and falls with your breath.
• Breathe out slowly through pursed lips, aiming for your exhale to be twice as long as your inhale.

The Papworth Method

This method combines multiple breathing techniques and focuses on diaphragmatic breathing. Here's how you do it:

• Sit up straight or lie down, whichever is more comfortable.
• Take deep, methodical breaths in and out, counting to four during each inhale and exhale.
• Focus on your abdomen rising and falling, and listen for the sound of your breath coming from your stomach.

Box Breathing

Box breathing combines breathing exercises with visualization. It involves visualizing a box with four sides to represent the pattern and length of each breath. Here's how you do it:

• Inhale slowly through your nose, counting to four.
• Hold your breath for a count of four.
• Exhale slowly through your mouth, again counting to four.
• Hold your breath for a final count of four.
• Repeat this pattern as needed.

Alternate Nostril Breathing

This technique is also known as Nadi shodhana pranayama and involves alternating between your nostrils to control the pace and pattern of your breathing. Here's how you do it:

• Sit comfortably with your legs crossed and your left hand resting in your lap.
• Raise your right hand in front of your face, placing your index and middle fingers between your eyebrows. Your thumb and ring finger will be active in this exercise.
• Close your eyes and take a deep breath in and out through your nose.
• Use your right thumb to close your right nostril and breathe in slowly through your left nostril.
• Close your left nostril with your ring finger, holding both nostrils closed and briefly holding your breath.
• Open your right nostril and breathe out slowly. Pause at the end of the exhale.
• Inhale slowly through your right nostril, then close both nostrils and hold your breath.
• Open your left nostril and breathe out slowly. Pause again at the end of the exhale.
• Repeat this cycle for 5-10 minutes.

Remember, it's important to be patient and consistent with these breathing exercises. They require practice, and the more you do them, the more effective they will become in helping you fall asleep.

Avoid caffeine close to bedtime

Caffeine is a stimulant that can significantly disrupt your sleep, even when consumed up to six hours before bedtime. The effects of caffeine linger for hours after the initial stimulating effects wear off, so even if you feel tired, the caffeine in your system may still be keeping you from falling asleep.

Caffeine blocks adenosine, a chemical that gradually accumulates in the brain the longer you stay awake, making you feel sleepy. This is known as your sleep drive. By blocking adenosine, caffeine reduces your sleepiness and makes it harder to fall asleep.

The time it takes for caffeine to be metabolised varies from person to person, depending on your individual adenosine levels, your ability to clear caffeine from your system, and your underlying tendency towards insomnia. If you are sensitive to caffeine, it's best to avoid it after lunch or switch to decaffeinated drinks.

According to sleep experts, the guideline for when to stop drinking caffeine is eight hours before bedtime. This is a general guideline, however, and you may need to experiment to find the right time for you. If you're still having restless nights, try cutting out caffeine earlier in the day.

Avoid heavy meals, alcohol, and exercise before bed

It's important to avoid heavy meals, alcohol, and exercise before bed to ensure a good night's sleep. Here's why:

Heavy Meals

Consuming large or difficult-to-digest meals before bed can lead to indigestion and heartburn, making it hard to fall and stay asleep. Fatty, cheesy, and fried foods take longer to digest and can cause discomfort when lying down. Spicy foods can also trigger acid reflux and increase body temperature, making it harder to fall asleep. It's best to avoid these types of foods close to bedtime and opt for a lighter evening meal.

Alcohol

While alcohol may help you fall asleep initially, it interrupts the natural sleep cycle later in the night. It reduces restorative REM sleep and can cause frequent wakings, resulting in low-quality sleep. Alcohol relaxes the muscles, including those in the throat, which can worsen snoring and sleep apnea. It also relaxes the esophageal sphincter, leading to acid reflux. Additionally, long-term alcohol use can contribute to chronic sleep problems and disorders. Experts recommend avoiding alcohol at least 3 hours before bed to minimize its disruptive effects.

Exercise

Although exercise is important for overall health, it is best to avoid strenuous physical activity close to bedtime. Exercise can be stimulating and increase your heart rate, making it difficult to wind down and fall asleep. It is recommended to finish any intense workouts several hours before bedtime to give your body and mind time to relax and prepare for sleep. However, gentle stretching or yoga before bed can help promote flexibility and relaxation, aiding in a better night's rest.

Remember, getting a good night's sleep is about creating healthy habits and routines. Avoiding heavy meals, alcohol, and strenuous exercise before bed is crucial, but it's also important to establish a consistent sleep schedule, maintain a comfortable sleeping environment, and address any underlying sleep disorders or disruptions.

Make your bedroom comfortable, dark, and cool

Making your bedroom comfortable, dark, and cool is essential for a good night's sleep. Here are some tips to achieve that:

Darkness

The light is the most important external factor that affects our sleep-wake cycle. Darkness triggers the production of melatonin, the hormone that promotes sleepiness. To create a dark environment in your bedroom, try to minimise light sources by turning off or covering electronic lights. Use blackout curtains or shades if external light is an issue. If blocking light is not possible or practical, consider wearing a comfortable sleep mask.

Temperature

The optimal sleep temperature typically ranges from 60 to 72 degrees Fahrenheit (15.6 to 22.0 degrees Celsius). You can achieve this temperature by using air conditioning, ceiling fans, electric fans, or opening windows during cooler nights. Consider using cooling mattress pads and lightweight bedding to stay comfortable.

Noise

External noise can cause frequent awakenings and disrupt sleep quality. If you are disturbed by outside noise, try using earplugs or a white noise machine to block out the sounds. You can also set up speakers to play calming music or nature sounds, which can help you relax and fall asleep.

Electronics

The use of electronic devices before bed is associated with increased sleep issues and poorer sleep quality. The stimulation and light emitted from screens can interfere with your sleep. Put away your phone, laptop, and tablet at least 30 minutes before bed. If you need to keep a device in your bedroom, try to keep it out of arm's reach and avoid using it for an hour or more before bedtime.

Comfort

Your mattress and bedding should be comfortable and inviting. Choose a mattress that suits your firmness preference and provides appropriate support and pressure relief. Use pillows to prevent neck pain and keep your head and spine aligned. Opt for bedding made from breathable and moisture-wicking fabrics such as cotton, wool, silk, bamboo, or linen. Regularly wash your bedding to keep it fresh and reduce allergens.

Frequently asked questions