Sleep Solutions: All-Day Slumber To Numb Your Senses

Sleep is an essential part of our lives, and for many, it is a welcome respite from the stresses of daily life. However, when sleeping becomes a means of escaping negative feelings, it can develop into a harmful habit. Hypersomnia, a condition characterised by excessive sleepiness, can be caused by various factors, including inadequate sleep, sleep disorders, medications, and medical or psychiatric illnesses. While it may be tempting to sleep the day away to avoid unpleasant emotions, this approach can have detrimental effects on your overall well-being.

Avoid caffeine and alcohol

Caffeine and alcohol are two of the most widely consumed psychoactive substances in the world. They are also the two most commonly used substances for manipulating human consciousness, most notably sleep and wakefulness. Caffeine acts as a stimulant, making you feel more alert and less sleepy. It can be found in many everyday foods and drinks such as tea, coffee, chocolate, and cola drinks. On the other hand, alcohol is a sedative that can help you fall asleep initially but can interfere with staying asleep. Both substances can negatively impact your sleep quality and duration.

Effects of Caffeine on Sleep

• Caffeine can make it harder to fall asleep and may cause you to sleep more lightly and wake up more often during the night.
• It can stay in your system for many hours, impacting your sleep stages even if you don't feel its stimulating effects.
• The effects of caffeine can last up to 7 hours, and it takes about 24 hours for your body to completely eliminate it.
• If you consume a lot of caffeine, consider gradually reducing your intake to avoid withdrawal symptoms like headaches, tiredness, and anxiety.

Effects of Alcohol on Sleep

• Alcohol will make you feel sleepy and help you fall asleep initially, but it disrupts your sleep later in the night.
• Drinking alcohol is associated with more frequent awakenings, night sweats, nightmares, and headaches, resulting in less restful sleep.
• It can negatively impact your sleep quality by altering your sleep cycle and reducing REM sleep.
• Binge drinking can affect your melatonin levels for up to a week, disrupting your body's natural sleep rhythm.

Combined Effects of Caffeine and Alcohol

• Consuming caffeine during the day and alcohol at night can have an interactive effect, where the sedative effects of alcohol may mask the stimulating effects of caffeine, and vice versa.
• This "self-medication" effect may explain why some people use alcohol to counteract the effects of caffeine and vice versa.
• However, this combination does not improve sleep quality or duration and can have detrimental effects on overall sleep.

To improve your sleep quality and duration, it is best to avoid caffeine and alcohol or at least limit their consumption. For caffeine, it is recommended to eliminate caffeinated products at least 4 to 8 hours before bedtime. As for alcohol, aim to avoid it at least 3 to 4 hours before going to bed.

Exercise at the right time

Exercising at the right time of day can help you sleep better at night. While the optimal time to exercise varies from person to person, there are some general guidelines that can help you determine the best time for you to work out.

First, it's important to get at least 30 minutes of moderate aerobic exercise per day. This can include activities such as running, swimming, or cycling. If you're trying to improve your sleep, aim for at least 150 minutes of exercise per week, which can be split into 30-minute intervals five days a week.

The time of day you choose to exercise may depend on your personal preferences and schedule. Some people find that morning exercise helps them sleep better at night, as it can stimulate the release of melatonin and shift the circadian rhythm forward. Morning exercise also has the added benefit of exposure to sunlight, which can help stabilize your circadian rhythm.

However, if you find that morning exercise interferes with your daily routine or makes you too tired for the rest of the day, you may want to consider exercising in the afternoon or early evening. High-intensity exercise during this time can promote sound sleep by lowering levels of orexin, a neurotransmitter that promotes wakefulness.

On the other hand, if you have trouble falling asleep at night, it's best to avoid vigorous exercise within one to two hours of bedtime. Aerobic exercise causes the body to release endorphins, which can create a level of brain activity that may keep you awake. Additionally, exercise raises your core body temperature, signalling to your body clock that it's time to be awake. It takes about 30 to 90 minutes for your core body temperature to start falling, so exercising too close to bedtime may hinder your sleep.

Ultimately, the best time of day to exercise is the time that works best for you and your schedule. If you find that morning workouts make you too tired, try shifting your workouts to the afternoon or evening. If you have trouble sleeping after exercising at night, try moving your workouts to earlier in the day. Experiment with different times and pay attention to how your body responds to find the ideal workout schedule for you.

Nap for the right amount of time

Napping for the right amount of time can be a great way to boost alertness, enhance learning, and lower blood pressure. The key to napping is to keep the duration short, so you don't enter a deeper sleep cycle, which can leave you feeling groggy and more tired than before.

For most people, a nap lasting 10 to 20 minutes is ideal. During this time, you enter the first and sometimes second stages of sleep, which is enough to refresh you and provide the benefits associated with napping. Longer naps that exceed 20 minutes can increase sleep inertia, leading to feelings of grogginess and disorientation upon waking.

If you are very sleep-deprived, your brain may progress to deep sleep more quickly, resulting in longer sleep inertia and making it harder to wake up feeling refreshed. In such cases, it is best to nap for a full sleep cycle, which is around 90 minutes. This allows you to complete all five stages of the sleep cycle and wake up feeling more rested.

The best time to take a nap depends on your sleep schedule and age. Generally, napping early in the afternoon is recommended, as napping after 3 pm can disrupt your nighttime sleep.

It is worth noting that while napping can offer benefits, it may not be suitable for everyone. If you have insomnia or other sleep disorders, daytime napping can interfere with your nighttime sleep and make it even more challenging to get a good night's rest.

Eat light and early

Eating a light meal early in the day can help you sleep all day without feeling anything. Firstly, it is important to understand the relationship between food and sleep. Eating at night can affect how fast you fall asleep, the quality of your sleep, and how you feel in the morning.

A light meal early in the day can help curb hunger and provide you with the energy you need to get through the day. It is also important to eat nutrient-dense foods that will keep you satiated and provide your body with the fuel it needs to rest and recover.

• Eat a balanced diet with a variety of nutrient-dense foods, including lean proteins, complex carbohydrates, healthy fats, and plenty of fruits and vegetables.
• Avoid large meals, especially close to bedtime. A light snack before bed is okay, but try to eat at least two hours before you plan to sleep.
• Include foods that contain tryptophan, serotonin, or melatonin, which can help regulate sleep and emotions. Examples include turkey, dairy, bananas, and nuts like walnuts and almonds.
• Stay hydrated by drinking plenty of water throughout the day. Avoid caffeine and alcohol, especially close to bedtime, as they can disrupt your sleep.
• Establish a healthy sleep routine by going to bed and waking up at the same time each day. This will help regulate your body's internal clock and improve your sleep quality.

Remember, everyone is different, so it's essential to listen to your body and adjust your eating and sleeping habits accordingly.

Chill out before bedtime

Sleep is essential, and creating a bedtime routine can help you transition to sleep more easily and relieve insomnia. Here are some tips to help you chill out before bedtime:

No screen time

Turn off screens at least 30 minutes before bedtime. The blue light emitted by screens is harmful and can keep you from relaxing. Instead, try reading a book, listening to music, or practising relaxation techniques.

Lavender

Lavender essential oil is known for its calming properties. Try rolling it on your feet, diffusing it on your nightstand, or making a room spray to spritz on your sheets and pillows.

Audiobooks

Listening to an audiobook can be a calming way to wind down before bed. Choose something positive and inspiring, like past LDS General Conference talks, or a relaxing story.

Magnesium supplements

Magnesium supplements can be an effective way to relax and prepare for sleep. Take them about an hour before bed to help turn off your brain and get into relaxation mode.

Melatonin

Melatonin is a natural supplement that can help you drift into a deep sleep. Take it when you're feeling wired and struggling to fall asleep on your own.

Relaxation techniques

Practising relaxation techniques such as meditation, controlled breathing, and progressive muscle relaxation can help calm your mind and body before bed. Meditation and controlled breathing focus on regulating your nervous system, slowing down your heart rate, and reducing stress and anxiety. Progressive muscle relaxation involves tensing and relaxing different muscle groups to release tension.

Warm bath or shower

Taking a warm bath or shower before bed can be a helpful sleep aid. It raises your body temperature, which then cools down when you step out, mirroring the natural process your body goes through before sleep. It also relaxes your muscles, which is beneficial if you're feeling tense.

Stretching and yoga

Gentle stretching or yoga poses such as child's pose, neck rolls, or light forward bends can help release physical tension and calm your nervous system, making it easier to fall asleep.

Journaling

Writing in a journal before bed can help process and release your thoughts from the day, especially if you're prone to overthinking or anxiety. It's a way to get thoughts out of your head and onto paper, relaxing your nervous system.

Music

Listening to soft, calming music can help slow down your heart rate and quiet your mind, making it easier to relax. Choose classical or ambient music with a smooth, steady rhythm, and avoid anything with sudden or jarring sounds.

Bedtime routine

Establish a consistent bedtime routine to signal to your body that it's time to wind down. This could include journaling, reading, bathing, dimming the lights, and putting on cozy pyjamas.

Frequently asked questions