Sleep Surfaces: The Good, Bad And Ugly

Sleep is an essential part of our lives and is foundational to our health and wellness. However, many people struggle with falling asleep or staying asleep, a condition known as insomnia. Insomnia can have various causes, including stress, anxiety, depression, sleep disorders, and poor sleep habits. It can also be a symptom of other mental or physical health issues. Not getting enough sleep can have negative consequences on our health, including fatigue, mood changes, poor balance and coordination, weight gain, and an increased risk of accidents and chronic diseases. Therefore, it is important to address insomnia and improve sleep quality through lifestyle changes, relaxation techniques, and seeking professional help if needed.

Avoid alcohol and caffeine

While it may be tempting to reach for a caffeinated drink when you're feeling sleepy, or a glass of wine to help you unwind, both of these substances can have a detrimental effect on your sleep.

Alcohol

Although alcohol can initially make you feel sleepy, it can disrupt your sleep later in the night. This is because alcohol is a sedative, so while it might help you fall asleep, it can interfere with your sleep cycles, causing you to wake up later in the night. To avoid this, it's best to avoid drinking alcohol at least three to four hours before bed.

Caffeine

Caffeine is a stimulant that can make you feel more alert and less sleepy. The effects of caffeine can last for many hours after consumption, even after you no longer feel the initial jolt of energy. It is recommended that you avoid caffeine at least eight hours before bedtime to ensure better sleep quality. This is because caffeine blocks the production of adenosine, a sleep-inducing chemical, in your brain. By disrupting the natural balance of chemicals in your brain, caffeine can make it difficult for your body to fall and stay asleep.

If you are particularly sensitive to caffeine or are experiencing insomnia, anxiety, or headaches, you may need to reduce your daily caffeine intake or only consume it early in the day.

Alternatives to Caffeine

If you're looking for a pick-me-up during the day, there are some alternatives to caffeine that can help boost your energy levels without disrupting your sleep:

• Get morning light exposure: Exposing yourself to bright light or natural light in the morning can help increase your alertness and wakefulness.
• Practice healthy sleep habits: Maintaining a consistent sleep schedule and creating a relaxing sleep environment can improve your sleep quality and reduce your reliance on caffeine.
• Exercise: Physical activity can improve your alertness and energy levels and may also help you sleep better at night.
• Take a power nap: A short nap of up to 20 minutes during the day can help restore your energy levels without disrupting your nighttime sleep.

Avoid blue-light screens

Blue light is a wavelength of light often emitted by electronic devices and artificial lights. It influences our circadian rhythm, affecting alertness and heart rate. Blue light from the sun is vital in regulating our sleep-wake cycle, but too much exposure to blue light from technology devices before bed can negatively impact our sleep.

Blue light from electronic devices such as smartphones, computers, tablets, and televisions can disrupt our natural sleep cycles. Research shows that a majority of Americans use electronic devices within an hour of going to bed, which can lead to poor sleep. Therefore, it is important to limit screen time before bed and reduce exposure to blue light in the evening.

• Set an alarm to remind yourself to turn off electronics two to three hours before bedtime.
• Use a lamp that emits red or orange light instead of blue light if you enjoy reading in bed.
• Dim the brightness of your electronic screens or use the "night mode" feature found on some devices.
• Try using a smartphone or computer application that can help reduce blue light emission if you need to use devices before bed.
• Improve your sleeping environment by using an eye mask to block out light sources in your bedroom that you cannot dim or turn off.
• Use blue light-blocking glasses or a similar phone or screen setting to reduce blue light exposure.
• Overall, decreasing your exposure to bright light before bed can help improve your sleep.

Try the military method

The military sleep method is a technique that can help you fall asleep in under two minutes. It was developed by Bud Winter, an Olympic sprint coach who also studied sports psychology. Winter created the technique for the United States Navy Pre-Flight School to help pilots fall asleep instantly, even in stressful or dangerous situations.

The method involves a combination of mind-body relaxation techniques, including deep breathing, visualization, body-scanning, and muscle relaxation. Here's how to do it:

• Lie on your back, being still, and close your eyes.
• Focus on taking slow, calming breaths.
• Starting with your forehead, intentionally relax each muscle group, one at a time, moving down to your toes.
• Picture yourself sinking into your bed.
• If you get distracted, visualize a calming image, such as lying in a meadow or sleeping in a hammock in a dark room. Alternatively, you can repeat a simple phrase like "don't think" for 10 seconds.

It is recommended to practice this technique consistently for six weeks to master it.

The military sleep method incorporates proven relaxation techniques such as progressive muscle relaxation, deep breathing, biofeedback, and visualization. These techniques can help to promote sleep by relaxing the body, calming the nervous system, and reducing anxious and depressive thoughts.

Exercise during the day

Exercise is an important part of maintaining your overall health and can also help you get a good night's rest. Staying physically active during the day can improve your sleep quality. The National Sleep Foundation's Sleep in America poll found a link between physical activity and sleep quality, where people who were less sedentary during the day reported better health, including sleep, than those who sat for eight hours or more.

Try to add 20 to 30 minutes of daily exercise to your routine. However, it is important to stop exercising at least three hours before bed. This will allow your body to wind down and prepare for sleep.

If you are having trouble sleeping, consider trying different types of exercise during the day, such as yoga or walking, and see if that helps improve your sleep. You can also try relaxation techniques such as meditation or deep breathing exercises before bed. These techniques can help to clear your mind and relax your body, making it easier to fall asleep and improve your sleep quality.

In addition to exercise, there are other things you can do to improve your sleep. Creating a consistent sleep schedule and a relaxing bedtime routine are important. This includes going to bed and waking up at the same time every day, even on weekends. Having a relaxing bedtime routine might include activities such as reading, listening to soft music, or meditation.

It is also important to avoid things that can disrupt your sleep, such as alcohol and caffeine, especially close to bedtime. Caffeine can stay in your body for up to six hours, so it is best to avoid it in the late afternoon or evening if you are having trouble sleeping. Alcohol may make you feel sleepy, but it can disrupt your sleep later in the night and reduce the amount of rapid eye movement (REM) sleep, which is important for brain function.

Improve your sleep environment and routine

Invest in a good mattress and bedding

A good night's sleep starts with a good mattress and bedding. Make sure your mattress is supportive and comfortable, and that your bedding is made from materials that help maintain a comfortable temperature.

Set the thermostat to 65–68°F (18.3–20°C)

Your bedroom temperature should not be a distraction. Most people find that a cooler room, around 65–68°F (18.3–20°C), is most comfortable for sleeping.

Get at least seven hours of sleep

Make sure you're getting enough sleep each night by building it into your schedule. Work backwards from your wake-up time to identify a target bedtime that allows for at least seven hours of sleep.

Set your alarm for the same time each day

It's important to get into a consistent sleep routine. Try to stick to the same wake-up time every day, even on weekends.

Keep naps short and sweet

Naps can be beneficial, but long or irregular naps during the day can negatively affect your nighttime sleep. Aim for a 20-minute power nap in the early afternoon if you need one.

Relax before bed

It's easier to fall asleep if you're relaxed. Try reading, stretching, listening to soothing music, or practising relaxation exercises like meditation or deep breathing.

Disconnect from devices an hour before bed

The blue light from electronic devices can suppress your natural melatonin production. Try to disconnect an hour or so before bed to give your brain a chance to wind down.

Get some natural light during the day

The body's internal clock is regulated by light exposure. Get outside or open your blinds to let in natural light, especially early in the day.

Exercise regularly, but not before bed

Daily exercise can improve sleep quality, but leave a few hours between your workout and bedtime to give your body time to settle down.

Avoid caffeine and alcohol before bed

Caffeine and alcohol can disrupt your sleep, so it's best to avoid them in the evening. Try to have your last caffeinated drink at least eight hours before bed, and don't drink alcohol within four hours of bedtime.

Eat dinner a few hours before bed

Eating late at night can disrupt your sleep. Try to finish dinner a few hours before bed, and if you need a snack, opt for something light.

Optimise your bedroom environment

In addition to temperature, consider other factors like noise, light, ventilation, and allergens when setting up your bedroom. Minimise external noise and light, and keep your bedroom well-ventilated and free of allergens.

Frequently asked questions