Gina Johnson
Sleep is essential for growth, learning, and emotional regulation, but many people struggle with falling and staying asleep. Sleep disruption is linked to accelerated aging, increased risk of obesity, and immune system and cardiovascular dysfunction. While it may seem obvious, one of the worst things you can do for your sleep is keep the lights on, especially blue light, as this prevents the release of sleep-inducing chemicals. Reading on electronic screens before bed can also inhibit melatonin production. However, light can be beneficial in the morning, as exposure to bright morning light helps set your body clock for a proper wind-down in the evening. Aside from lighting, other factors that can help you become a better sleeper include establishing a consistent bedtime routine, managing stress and anxiety, and seeking medical advice for potential sleep disorders or underlying health conditions.
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What You'll Learn
Avoid bright light and electronics before bed
Avoiding bright light and electronics before bed is crucial for a good night's sleep. Bright light, especially blue light, inhibits the production of melatonin, a hormone that helps us fall asleep. While the amount of light matters more than the quality, even the low light emitted by electronic devices can have an alerting effect on the brain. Thus, it is advisable to reduce exposure to electronics before bed.
To achieve this, establish a bedtime routine that does not involve screens. For example, take a warm bath or finish your meal at least 30 minutes before bedtime. If you must use electronic devices, you can download light-meter apps that measure the brightness of your surroundings and help you stay within the recommended ambient brightness range of 400 to 1,000 lux.
Additionally, ensure your bedroom is dark and conducive to sleep. Consider investing in blackout blinds or curtains to block out external light sources. If you need to keep a light on, opt for a dim lamp or night light, and avoid direct exposure to bright lights, especially those with a blue hue.
By reducing your exposure to bright lights and electronics before bed, you can promote the natural release of melatonin and improve your sleep quality. Remember, the goal is to create a calming environment that signals to your brain that it's time to wind down and prepare for a restful night's sleep.
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Try lucid dreaming
Lucid dreaming is a technique that allows the dreamer to control their experience without waking up. It has been shown to have therapeutic effects, such as reducing anxiety and depression, and can be used to treat recurring nightmares. Lucid dreaming can also facilitate creative problem-solving and exploration of ideas.
To induce a lucid dream, you can try the Mnemonic Induction of Lucid Dreams (MILD) technique, which was created by LaBerge in 1980. This technique involves setting an alarm for 5 hours after your bedtime, staying awake for 30 minutes, and then falling back asleep. When you go back to sleep, you are more likely to lucid dream. During the time you are awake, you can practice other techniques, such as reality testing or dream journaling, to increase your chances of lucid dreaming. Reality testing involves training your mind to notice your own awareness and consciousness by doing reality checks throughout the day. You can set an alarm every 2 to 3 hours to remind yourself to do a reality check.
Another technique is Wake Back to Bed (WBTB), which involves purposely waking up during the night, staying awake for a period of time, and then returning to sleep. Ideally, you would disrupt your sleep during the REM period, as this is when lucid dreaming occurs. You can set an alarm 3 hours 15 minutes, 4 hours 30 minutes, or 6 hours into your sleep to try to catch this period.
It is important to note that lucid dreaming techniques can lead to sleep deprivation, so it is recommended to consult a sleep specialist before attempting these methods.
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Establish a bedtime routine
Establishing a bedtime routine is a great way to improve your sleep. Firstly, it is important to set a consistent bedtime and wake-up time. This helps to regulate your body's internal clock and ensures you get enough sleep each night.
Next, you should develop a calming pre-sleep routine that starts about 30 minutes before your set bedtime. During this time, it is important to avoid bright lights, especially blue light, as this can inhibit the production of melatonin, a hormone that helps to regulate sleep. Instead, opt for lower lighting and consider using warm lighting in your bedroom, such as salt lamps or candlelight. You should also avoid looking at electronic screens during this time, as the light emitted by these devices can disrupt your sleep. If you must use electronic devices, consider downloading a blue light filter app or enabling night mode to reduce the amount of blue light emitted by the screen.
Your pre-sleep routine should be an enjoyable and relaxing experience that helps you unwind and prepare for sleep. Some activities you can include are reading a book, listening to calming music, practising gratitude, or doing some light stretching. You could also try visualisation techniques, such as imagining pleasant images or scenarios, or visualising yourself as a great sleeper. These techniques can help to calm your mind and create a positive mindset.
If you find that your mind is racing or you're feeling anxious, there are several techniques you can use to calm your thoughts. One method is to simply focus on your breath and practise deep, slow breathing. You can also try counting techniques, such as slowly counting backwards or counting sheep. These methods can help to distract your mind from racing thoughts and worries, allowing you to ease into a restful sleep.
By establishing a consistent bedtime routine and incorporating calming activities, you can train your body and mind to associate this routine with sleep, making it easier to fall asleep and improve your overall sleep quality.
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Avoid caffeine and OTC sleep aids
Caffeine is a common tool to promote wakefulness and ward off sleepiness during the day. It blocks adenosine, a sleep-inducing chemical, and keeps you alert and vigilant. However, caffeine consumption can interfere with your sleep, especially if consumed late in the day. It can make you fall asleep later, reduce your total sleep hours, and make your sleep less satisfying.
To improve your sleep quality, avoid caffeine at least eight hours before bedtime. Reduce your daily caffeine intake if you experience insomnia, anxiety, or headaches. Caffeine is found naturally in many plants, including coffee beans, tea leaves, cacao pods, and kola nuts. It is also added to medications and energy drinks. While it may be a good tool to promote wakefulness, it can have side effects like jitteriness, headaches, and nervousness.
Over-the-counter (OTC) sleep aids are easily accessible and include non-prescription sleeping pills and natural supplements. They often contain antihistamines, which can cause drowsiness. However, antihistamines are only suitable for short-term use and have been linked to terrible side effects, with long-term use associated with dementia. Sleeping pills can also cause extreme fatigue if you wake up soon after taking them.
Instead of relying on OTC sleep aids, consider making lifestyle adjustments such as exercising during the day, avoiding large meals, alcohol, and caffeine before bed, and changing your sleep environment. Stick to a consistent sleep schedule, even on weekends, and make your bedroom dark, quiet, and slightly cool to encourage comfortable sleep.
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Seek medical advice if you have insomnia
If you have insomnia, it is important to seek medical advice. Insomnia is a common sleep disorder that can significantly impact your quality of life. It is characterised by difficulties falling asleep, staying asleep, or experiencing non-restorative sleep despite adequate opportunity. While occasional insomnia is not uncommon, if you are experiencing insomnia regularly and it is affecting your daily life, it is important to seek help.
There are many potential causes of insomnia, and it often has multiple contributing factors. These can include medical conditions, mental health issues, medications, sleep disorders, genetics, brain activity differences, and life circumstances. A sleep specialist or your primary care provider can help identify any underlying causes and recommend appropriate treatments.
Your doctor may recommend cognitive behavioural therapy (CBT), which can help you change unhelpful thoughts and behaviours that interfere with sleep. CBT can be done face-to-face with a therapist or through online self-help programmes. In some cases, your doctor may refer you to a sleep clinic for further evaluation and treatment. Sleep clinics can provide specialised care and treatments, such as sleep apnea devices or medications to help with underlying conditions contributing to your insomnia.
While over-the-counter sleep aids are readily available, it is important to use them with caution and only under the advice of a medical professional. Sleeping pills can have serious side effects and can be habit-forming, so they are typically not the first line of treatment. Instead, your doctor may recommend natural remedies or lifestyle changes, such as improving your sleep hygiene by making your bedroom dark and quiet, and avoiding electronic screens before bed.
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Frequently asked questions
Try to calm your survival brain by incorporating activities that bring you gratitude, joy, social connection, and time in nature into your daily routine. This will help you relax and make it easier to fall asleep.
Avoid reading on an electronic screen before bed as this inhibits the production of melatonin, a hormone that helps you sleep. Instead, try listening to music that you find calming, such as classical music, or scenting your room with lavender.
Worrying about not being able to sleep will only make it harder to fall asleep. Try to interrupt your negative thoughts about sleep and replace them with more positive thoughts. For example, remind yourself that everyone experiences poor sleep from time to time.
Try to establish a consistent bedtime routine and stick to a schedule. If you're still having trouble sleeping, consider seeing a doctor as sleep issues can sometimes be caused by underlying medical conditions.
