Get Sleep Before A Sleepless Night

Sleep is an essential part of a healthy lifestyle, and the amount of sleep we need varies throughout our lives. Newborns, for instance, require 14–17 hours of sleep, while infants need 12–15 hours, and toddlers need 11–14 hours. As we grow older, our sleep requirements gradually decrease, with school-aged children needing 9–12 hours, teenagers requiring 8–10 hours, and adults needing 7–9 hours. It's important to prioritize sleep and maintain a consistent sleep schedule, as insufficient sleep can lead to health issues and negatively impact our mood, brain function, and overall well-being.

Avoid caffeine and alcohol

Caffeine and alcohol are two of the most popular drinks worldwide, but they can have a detrimental impact on your sleep quality. Here are some tips to help you avoid caffeine and alcohol before sleep:

Caffeine

Caffeine is a stimulant that increases alertness and reduces sleepiness. However, its effects can last for many hours after consumption, even after the initial stimulating effects wear off. The half-life of caffeine, or the time it takes for its level in your body to halve, is around five to seven hours. This means that even if you consume caffeine in the late afternoon or early evening, it can still be affecting your sleep cycles later in the night.

To avoid caffeine disrupting your sleep, it is recommended to stop consuming caffeinated products at least eight hours before bedtime. This guideline applies to everyone, regardless of their sensitivity to caffeine or how often they consume it. However, some people may benefit from an even earlier caffeine cutoff, perhaps as early as noon. This is because the rate at which your body metabolises caffeine depends on your genetic makeup. If you are particularly sensitive to caffeine or find that it severely impacts your sleep, you may need to limit your caffeine intake to the morning only.

Alcohol

While alcohol can make you feel relaxed and sleepy, it can disrupt your sleep in several ways. Firstly, it can trigger heartburn or acid reflux, especially if consumed within two hours of bedtime. Additionally, alcohol can mess up your REM sleep, which is an important restorative stage of sleep. The more alcohol you consume, the more your REM sleep percentage decreases.

To avoid alcohol disrupting your sleep, it is recommended to stop drinking at least three hours before bedtime. This is because alcohol is rapidly absorbed into your bloodstream, and it takes your liver about an hour to metabolise each drink. If you consume multiple drinks in a short period, drink on an empty stomach, are sensitive to alcohol, or take medications that intensify its effects, you may need to stop drinking even earlier.

Combined Effects of Caffeine and Alcohol

Interestingly, the negative impacts of caffeine and alcohol on sleep can be compounded when they are consumed together. For example, if you use caffeine to counteract the excessive sleepiness caused by alcohol consumption, it may become harder to fall asleep at bedtime, perpetuating a destructive cycle.

Alternatives

Instead of reaching for a caffeinated drink in the afternoon or early evening, try opting for a decaffeinated version of your favourite beverage. There are also many herbal teas that are naturally caffeine-free and may even promote sleep, such as chamomile or lavender tea.

If you enjoy a drink in the evening, consider non-alcoholic alternatives or mocktails. These can provide the same relaxation and enjoyment without the negative impacts on your sleep.

By avoiding caffeine and alcohol before bedtime, you can improve your sleep quality and wake up feeling more rested and refreshed.

Optimise your bedroom environment

Creating a bedroom environment that is conducive to falling asleep and staying asleep is a key part of sleep hygiene. Here are some tips to optimise your bedroom environment for better sleep:

• Control the temperature: Maintain an optimal sleep temperature in your bedroom, typically ranging from 60 to 72 degrees Fahrenheit (15.6 to 22.0 degrees Celsius). You can use air conditioning, ceiling fans, electric fans, or open windows to achieve this. You can also consider using cooling mattress pads and lightweight bedding to stay comfortable.
• Create darkness: Darkness is essential for deep and restorative sleep. Minimise light sources in your bedroom by turning off or covering electronic lights. Use blackout window shades if external light is an issue. You can also use a sleep mask made from comfortable materials if complete darkness is not achievable.
• Reduce noise and electronics: Block out unwanted sounds, such as snoring or external noises, using earplugs or white noise machines. Avoid watching TV or using electronic devices before bed, as the stimulation and light emitted from screens can disrupt your sleep. Implement an electronics ban at least one hour before bedtime and keep devices out of reach while you sleep.
• Use the right bedding: Choose bedding that is comfortable and breathable. Certain fabrics, such as cotton, wool, silk, bamboo, and linen, have "moisture-wicking" properties, which means they absorb excess moisture and keep you comfortable. Regularly wash your bedding to reduce bacteria and allergens that could impact your sleep quality.
• Eliminate clutter: A disorganised or cluttered bedroom can be distracting and make it harder to fall asleep. Spend a few minutes each day decluttering and ensuring everything has a designated place. Keep bills, office/school work, and other papers confined to an office space or out of sight. Use a hamper for clothes and keep dishes and trash out of the bedroom.
• Ensure your mattress is comfortable: Your mattress should be well-built, comfortable, and provide appropriate support for your body weight and sleeping position. Consider replacing your mattress every 5-7 years, or whenever it is no longer comfortable.
• Keep pillows fresh: Pillows should be replaced regularly and provide adequate support to keep your head and spine properly aligned. Wash your pillowcases and pillow covers regularly to reduce bacteria and allergens.

Develop a bedtime routine

A bedtime routine can help you wind down and prepare your brain for sleep. Here are some tips to help you develop a bedtime routine:

Set a bedtime and stick to it

Decide on a bedtime that suits your schedule and try to stick to it every night, even on weekends. Having a consistent sleep schedule helps train your brain to naturally feel tired at bedtime.

Wind down and relax

It's important to give yourself time to wind down and relax before bed. Set an alarm an hour or two before your bedtime to remind yourself to start the winding-down process. Do something you enjoy and find relaxing, such as spending time with your partner or family, reading a book, or listening to music. Avoid stressful activities and try to resolve any arguments before bedtime.

Avoid electronics

The blue light emitted by electronic devices like computers, smartphones, and tablets can disrupt your sleep. Put away all electronics at least an hour before bedtime and avoid using them in the evening if possible. If you must use them, turn on the red-light filter to reduce blue light exposure.

Eat a light snack

Heavy meals and alcoholic beverages before bed can cause indigestion and disrupt your sleep. Instead, opt for a light snack such as fruit, yogurt, or a slice of whole-grain toast with peanut butter. These will help satisfy your hunger without causing discomfort or disrupting your sleep.

Take a warm bath

Taking a warm bath two to three hours before bed can help trigger a drop in your body temperature, which increases your chances of falling asleep and enjoying deeper sleep. This is because a nighttime drop in core body temperature is associated with better sleep quality.

Get into bed only when you're ready to sleep

Avoid spending too much time in bed before you're ready to sleep. This helps reinforce the association between your bed and sleep, making it easier to fall asleep when you get into bed. Spend your winding-down time in another comfortable space, and head to the bedroom only about 20 minutes before your set bedtime.

Exercise regularly

Exercise is an excellent way to improve your sleep quality, especially if you have been experiencing sleep deprivation.

Benefits of Exercise for Sleep

Regular physical activity has been shown to improve sleep quality and reduce symptoms of sleep disorders. Exercise increases the production of melatonin, a hormone that regulates sleep-wake cycles, helping you fall asleep faster. It also helps to stabilize your mood, reduce stress, and decompress the mind, all of which are important for transitioning to sleep. Additionally, exercise improves your overall health, which can contribute to better sleep.

Timing of Exercise

The timing of your workout can impact your sleep. Some people may find that exercising too late in the day or close to bedtime interferes with their sleep due to increased endorphin levels and elevated body temperature. It is generally recommended to finish exercising at least 1-2 hours before bedtime to give your body time to wind down. However, everyone is different, and some people may find that the time of day they exercise does not affect their sleep.

Type and Amount of Exercise

Moderate-intensity aerobic exercise, such as brisk walking, swimming, or cycling, has been found to be particularly beneficial for improving sleep quality. Aim for at least 30 minutes of moderate aerobic exercise per day. You don't need to train for a marathon to improve your sleep! Even light exercises like yoga or a 10-minute walk can be beneficial.

Consistency is Key

Regular and consistent exercise is important for improving sleep quality over time. Aim to make physical activity a part of your routine, and you may start to see improvements in your sleep.

Other Tips for Better Sleep

In addition to regular exercise, there are other healthy habits that can improve your sleep:

• Maintain a cool bedroom temperature between 68-77 degrees Fahrenheit.
• Avoid blue light from electronic devices 2-3 hours before bedtime, as it suppresses melatonin production.
• Stick to a consistent sleep schedule by going to bed and waking up at the same time each day.
• Avoid large meals and caffeine close to bedtime.
• Maintain a balanced diet and manage your weight, especially if you have sleep apnea.

By incorporating regular exercise and healthy sleep habits into your routine, you can improve your sleep quality and overall well-being.

Avoid eating late

While the occasional late-night snack may seem harmless, habitual late-night eating can have significant consequences for your health. Here are some reasons why you should avoid eating late at night:

Disrupted Sleep Patterns

Eating late at night can disrupt your body's natural circadian rhythm, making it harder to fall asleep and stay asleep. Digesting food requires energy and can elevate your metabolism, making it more challenging for your body to wind down for restorative sleep. Poor sleep quality has been linked to various health issues, including obesity, diabetes, and cardiovascular problems.

Weight Gain

Consuming excess calories late at night when your body's energy expenditure is typically lower can contribute to weight gain. The body may not efficiently metabolise these calories, leading to fat storage. Late-night cravings often lead to consuming unhealthy, high-calorie foods that lack nutritional value, further exacerbating weight gain and compromising overall health.

Digestive Discomfort

Eating late at night can increase the risk of digestive issues such as acid reflux, indigestion, and bloating. Lying down shortly after eating can worsen these symptoms as gravity is less effective in keeping stomach contents from flowing back up into the oesophagus. Chronic digestive problems can negatively impact your quality of life and may even lead to more severe conditions over time.

Impaired Blood Sugar Regulation

Late-night eating can disrupt the body's ability to regulate blood sugar levels effectively. Consuming carbohydrates, especially refined sugars and starches, before bed can cause blood sugar spikes and subsequent crashes, leading to feelings of fatigue and cravings for more unhealthy foods. Over time, this cycle can contribute to insulin resistance, a precursor to type 2 diabetes.

Increased Risk of Chronic Diseases

Research suggests that late-night eating is associated with an increased risk of chronic diseases, including heart disease, stroke, and certain cancers. Disrupted sleep patterns, weight gain, and impaired metabolic function resulting from late-night eating can all contribute to these health concerns. Prioritising regular meal times and avoiding eating late at night may help mitigate these risks.

Frequently asked questions