A Day In My Life: Morning To Night

Sleep is an essential part of our daily routine, with the average person spending about a third of their life sleeping. But what do people do in the time leading up to sleep?

Well, it varies. Some people might work long hours, leaving them with little time to do anything else before bed. Others might spend their evenings socialising, exercising, or relaxing with a good book. Some might spend time with their family, catch up on chores, or walk their dog.

With the rise of smartphones, many people now spend a significant amount of time online before bed, which can negatively impact sleep quality. However, this also opens up a world of possibilities for spending our time, such as online gaming, social media, or catching up on the news.

So, while there are some commonalities in how we spend our time, the specifics differ from person to person and culture to culture.

The importance of a good night's sleep

Sleep is essential for maintaining good health and well-being. It is just as important as eating a balanced diet and exercising. Most people need 7 to 9 hours of sleep each night, and not getting enough can put your health and safety at risk.

Weight Management

The amount of sleep you get each night can affect your weight. Sleep deprivation increases levels of ghrelin, the hunger hormone, and decreases levels of leptin, the hormone that makes us feel full. This can lead to overeating and weight gain. Studies have shown that adults who sleep fewer than 7 hours per night have an increased risk of developing obesity.

Improved Concentration and Productivity

A good night's sleep can improve your ability to concentrate and be productive. Sleep deprivation negatively affects cognition, concentration, and performance. Getting enough sleep can improve academic performance in children, adolescents, and young adults, and enhance problem-solving skills in both children and adults.

Enhanced Athletic Performance

Adequate sleep improves fine motor skills, reaction time, muscular power and endurance, and problem-solving skills. It can also reduce your risk of injury and increase your motivation to exercise.

Heart Health

Not getting enough sleep or having poor sleep quality can increase your risk of developing heart disease and high blood pressure, especially in those with sleep apnea. During sleep, your blood pressure and heart rate fall, giving your heart a rest.

Emotional and Social Well-being

When we're tired, we have a harder time managing our emotions and behaviours. Sleep deprivation can make us grumpy, irritable, and less able to respond to humour and show empathy. It can also lead to less engagement in social activities due to decreased motivation.

Immune System

Sleep helps to strengthen your immune system, and when you don't get enough, your risk of illness and infection increases.

Brain Health

Sleep is vital for brain health and function. It helps with learning, memory, and the brain's ability to adapt to input. Not getting enough sleep can lead to problems with focus and clear thinking, and can worsen symptoms of depression.

In conclusion, getting a good night's sleep is crucial for maintaining optimal health and well-being. It affects everything from our weight and athletic performance to our heart health, emotions, immune system, and brain function. Prioritising sleep and creating a bedtime routine can help ensure you get the rest you need to function at your best.

How to create a pre-sleep ritual

Sleep is a vital part of our lives, accounting for a large chunk of our lifespan. Creating a pre-sleep ritual can help you get a good night's rest and improve your overall quality of life. Here are some tips on how to create a pre-sleep ritual:

Identify your bedtime:

Start by figuring out what time you need to be in bed. Consider the time you have to wake up and work backward. It's important to get enough sleep to feel rested and function at your best. The recommended sleep duration for adults is 7-9 hours.

Audit your nighttime activities:

Take an honest look at how you spend your time after work or school. Identify any unproductive activities that may be wasting your time and disrupting your sleep schedule. Common time-wasters include surfing the internet, watching TV, and driving.

Create a relaxing routine:

Establish a bedtime routine that helps you wind down and prepares your mind and body for sleep. This routine should be enjoyable and signal to your body that it's time to rest.

Make your bedroom comfortable and relaxing:

Ensure your bedroom is set up for optimal sleep. This includes making the room as dark as possible by using curtains, blinds, or even towels to block out light. Maintain a comfortable temperature, usually between 65-72 degrees F (18.33-22.22 degrees C). If you tend to get hungry before bed, eat a filling meal, preferably one with tryptophan and carbohydrates, to make you drowsy.

Avoid caffeine and alcohol:

Caffeine and alcohol can disrupt your sleep. Avoid caffeine altogether on the day you want to sleep well, and if you must have some, try not to consume any after noon. Alcohol can make you fall into deep sleep initially, but as it wears off, you may drift into lighter sleep and wake up.

Exercise during the day:

Getting good exercise during the day can help promote better sleep. However, avoid working out too close to bedtime, as it may make it harder to fall asleep. Leave at least an hour or two of downtime before going to bed.

Keep everything you need within reach:

Before you go to sleep, gather everything you'll need for the next day, including items for entertainment. This will give you peace of mind and make it less likely that you'll need to get up and break your sleep routine.

Creating a pre-sleep ritual can be highly beneficial for improving your sleep quality and overall well-being. Experiment with different activities and routines to find what works best for you.

How to optimise your sleep environment

Sleep is a vital part of life, with the average person spending around 26 years of their life sleeping. Sleep is not a passive activity, but a period in which the brain engages in many activities necessary for life and closely linked to quality of life. Therefore, it is important to optimise your sleep environment to ensure you are getting the best quality sleep. Here are some tips on how to do that:

• Create a pre-sleep ritual: Identify an exact time you want to be in bed and work backward from the time you need to wake up. Audit your nighttime activities to find any unproductive activities that are eating up your time. Instead, create an enjoyable and relaxing wind-down routine to help you transition from a period of activity to rest.
• Make your room dark: Make your sleeping area as dark as possible. Seal the blinds, close the curtains, and shut the doors. Our bodies take cues from the environment, so when it gets dark, we tend to sleep easier.
• Maintain a comfortable temperature: Keep your room at a comfortable temperature, generally within 65-72 degrees F (18.33-22.22 degrees C). Sleeping in a too-cold room is easier than a hot room as you can always add more blankets.
• Reduce noise: If you live with others, ask them to be quiet. Alternatively, use earplugs or listen to gentle white noise to drown out sounds.
• Optimise your bed: Everyone has different preferences for pillows, blankets, and mattresses. Ensure your bed is set up to your liking, with any necessary sleeping accessories such as a foam wedge or neck pillow.
• Avoid caffeine and alcohol: Caffeine can make it difficult to fall asleep, so avoid it on the day you want to sleep well. Alcohol, on the other hand, can make you drowsy but interrupts your sleep later in the night.

The impact of diet and exercise on sleep

Spending time on the internet, working, and watching TV are some of the activities that take up a lot of time in a person's day. However, getting a good night's sleep is vital for every human being to survive.

Diet and exercise play a crucial role in promoting healthy sleep patterns. Scientific research has shown that what a person eats and when they eat it can impact how long and how well they sleep. For instance, diets low in fibre, high in saturated fat, or high in sugar have been linked to less restorative sleep. Not consuming enough fat, carbohydrates, or protein has been associated with a decrease in sleep quality and quantity. Consuming caffeine and alcohol close to bedtime can also negatively impact sleep quality. On the other hand, foods containing the amino acid tryptophan, such as oily and fatty fish, have been found to improve sleep quality.

In addition to diet, regular exercise is beneficial for sleep. It can help to regulate the body's internal clock, and morning exercise, in particular, can prime the body to sleep better at night. Moderate-intensity exercise has been found to improve sleep quality and duration, with adults who exercised for at least 30 minutes a day sleeping 15 minutes longer on average. Exercise also increases the production of melatonin, a hormone that regulates sleep-wake cycles, and reduces stress, a common impediment to falling and staying asleep.

However, it is important to note that late-day exercise may keep some individuals awake longer, especially if it is high-intensity. Research suggests that low-intensity workouts such as yoga, pilates, or barre are better for improving sleep quality if done close to bedtime. Overall, finding a balance between diet, exercise, and sleep is essential for maintaining a healthy lifestyle.

Sleep disorders and treatments

Sleep is a vital part of our lives, accounting for one-quarter to one-third of our lifespan. However, many people experience sleep disorders that affect their sleep quality, timing, or duration. Sleep disorders can also contribute to or be symptoms of other medical and mental health issues. Here are some common sleep disorders and their treatments:

Insomnia

Insomnia is characterised by difficulty falling or remaining asleep, even when one wants to sleep and has the opportunity to do so. It results in daytime sleepiness and can impair functioning while awake. Insomnia can be chronic, with symptoms occurring at least three times a week for at least three months. It is often treated with therapy, sleep aids, and other approaches. Cognitive Behavioural Therapy for Insomnia (CBT-I) is a 6- to 8-week treatment plan that helps individuals fall asleep faster and stay asleep longer. This is typically the first treatment recommended for long-term insomnia.

Sleep Apnea

Sleep apnea is a common sleep-related breathing disorder that disrupts breathing during sleep. There are two types: obstructive sleep apnea, caused by the blockage of the upper airway, and central sleep apnea, caused by the brain temporarily stopping signals to the muscles that control breathing. Treatment options include Continuous Positive Airway Pressure (CPAP) therapy, oral appliances, and surgery.

Narcolepsy

Narcolepsy is a sleep disorder that causes excessive daytime sleepiness, even with adequate sleep. It can lead to "sleep attacks" and is caused by disruptions in the brain's ability to regulate the sleep-wake cycle. Treatment typically involves medication and lifestyle changes.

Restless Legs Syndrome (RLS)

RLS causes tingling or crawling sensations in the legs, creating an irresistible urge to move them. This urge is typically stronger when sitting or lying down, making it difficult to sleep. Treatment options include healthy sleep habits, dietary changes, exercise, medical devices, and medication.

Parasomnias

Parasomnias are a group of unusual sleep behaviours that can occur before, during, or after sleep. They include sleepwalking, bedwetting, night terrors, and exploding head syndrome. Parasomnias are most common in children but can also affect adults. Treatment focuses on maintaining the safety of the individual and their bed partners, as well as promoting sufficient healthy sleep.

Non-24-Hour Sleep-Wake Disorder

This disorder affects individuals, usually those who are blind, whose circadian rhythms are shorter or longer than 24 hours. As a result, their sleep and wake times shift earlier or later by one to two hours each day. Treatment involves establishing a 24-hour circadian rhythm using light therapy, melatonin supplements, and other methods.

General Sleep Hygiene Tips

In addition to specific treatments for sleep disorders, improving sleep hygiene can also help. This includes practices such as maintaining a consistent sleep schedule, avoiding caffeine, nicotine, and alcohol close to bedtime, getting regular physical activity, and managing stress through relaxation techniques.

Frequently asked questions