Evie Summers
Sleep is critical to our health and well-being, and unfortunately, many of us don't get enough of it. If you're one of the 70 million Americans who suffer from chronic sleep problems, you might be interested in a TV programme dedicated to helping you sleep better. From meditation shows on Netflix and HBO Max to nature documentaries and familiar sitcoms, there are a variety of programmes that can help you relax and drift off to sleep. In this article, we'll explore different types of TV shows that can help you unwind and improve your sleep hygiene. We'll also discuss other tips and tricks, such as the impact of light and temperature on your sleep, to ensure you get a good night's rest.
| Characteristics | Values |
|---|---|
| Genre | Meditation, nature, calming, slow TV |
| Show examples | Headspace, Calm, Our Planet, The Simpsons, The Office, Slow TV, Eat to Sleep |
| Narrator/Host examples | David Attenborough, Josh Brolin, Karman Meyer |
| Storyteller examples | Keanu Reeves, Nicole Kidman, Idris Elba, Mahershala Ali |
| Purpose | Improve sleep, reduce stress, relax, calm |
| Tips | Dim lights, avoid blue light, warm bath, no screens, familiar show, no action/violence |
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What You'll Learn
Light and temperature
Light
Blue light, emitted from TV screens, computers, and phones, can negatively impact your sleep. Our eyes have special receptors for blue light, which helps set our body clocks. However, exposure to blue light before bed can disrupt your sleep by suppressing melatonin production and overstimulating your brain. Sleep experts recommend avoiding blue light by turning off devices at least 90 minutes before bedtime. If you must use your devices, consider adjusting your screens to a yellower colour temperature.
Temperature
The ideal room temperature for sleep is generally considered to be between 60°F and 68°F (15.6°C to 20°C). However, individual preferences may vary, and older adults may require a slightly warmer temperature. A cool room promotes positive physical changes that lead to better sleep. On the other hand, a too-warm room can increase your core body temperature, leading to discomfort and restlessness.
To optimise your sleep, aim to create a cool but comfortable sleeping environment. You can use air conditioning, fans, or cooling pillows to regulate the temperature. Additionally, consider the temperature of your mattress and bedding, as certain materials may retain more body heat than others.
By making these adjustments, you can improve your sleep quality and overall well-being.
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Relaxation techniques
Progressive Muscle Relaxation (PMR)
PMR is a technique that involves focusing on one muscle group at a time, starting with the feet and moving upwards. You tense the muscles for 5 seconds and then release. This helps you become aware of the physical sensations of tension and relaxation, and it can be an effective way to release built-up stress before bed.
Autogenic Training (AT)
AT is a series of exercises that focus your attention on specific physical sensations, such as warmth and heaviness in different body regions. It uses visual imagery and verbal cues to relax the body and calm the mind. Regular practice of AT can help manage stress throughout the day and prepare your body and mind for sleep at night.
Guided Imagery
This technique involves creating a soothing, restful journey in your mind. For example, you can imagine floating peacefully in a calm ocean, feeling the gentle waves and the warm breeze. Guided imagery helps you separate from the stresses of the day and prepares your mind and body for sleep.
Breathing Techniques
Deep breathing exercises can help slow your heart rate and transition your body into a relaxed state. Try inhaling through your nose for 4 seconds, holding your breath for 7 seconds, and then exhaling slowly through your mouth for 8 seconds. Repeat this cycle a few times.
Mindfulness Meditation
Meditation helps train your brain to stay calm and present. Close your eyes and focus on your breath. When thoughts arise, acknowledge them without judgment and then gently bring your attention back to your breathing. This practice can make it easier to fall asleep naturally.
Create a Relaxing Environment
Optimize your bedroom environment by keeping it cool, dark, and quiet. Limit screen time before bed, as the blue light from electronic devices can disrupt melatonin production. You can also try listening to soft, soothing music to enhance relaxation and distract your mind from stressful thoughts.
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Diet and exercise
Firstly, let's talk about diet. A balanced diet should contain adequate amounts of three types of macronutrients: carbohydrates, fats, and protein. Consuming too much or too little protein can negatively impact sleep. When it comes to carbohydrates, whole grains are preferable to simple carbohydrates and highly processed grains as they are healthier and may improve sleep. Additionally, eating simple carbohydrates that quickly turn into sugar in the bloodstream about four hours before sleep can help people fall asleep faster. However, this may not be a good long-term strategy, as high-sugar and high-carbohydrate diets are associated with poorer sleep. A balanced diet should also include plenty of fruits and vegetables, which are high in fibre and vitamins, both of which have been linked to improved sleep.
The timing of meals is also important. Eating late at night or within two hours of sleep may lead to less restful sleep. Irregular meal times can also impact sleep and are associated with higher rates of obesity. Skipping meals, snacking between meals, or after dinner may also reduce sleep quality. It is best to avoid caffeine, alcohol, and nicotine before sleep, as these stimulants can make us more alert. Spicy, fried, high-fat, and junk foods should also be avoided in the evening, as they can cause nighttime acid reflux and disrupt sleep.
Now, let's discuss the role of exercise in improving sleep. Exercise is a cornerstone of health and offers numerous immediate and long-term benefits. It can reduce anxiety, lower blood pressure, and improve sleep quality. Consistent exercise also leads to better weight management, stronger bones, and a reduced risk of disease.
In conclusion, combining a healthy, balanced diet with adequate exercise is key to improving sleep quality. A good diet provides the body with the necessary nutrients for optimal function, while exercise helps regulate our body's systems and promotes overall well-being, making it easier to achieve restful sleep.
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Alcohol and stimulants
Alcohol and caffeine are two common substances that can significantly impact your sleep. While a nightcap may help you feel relaxed and sleepy, drinking alcohol before bed can lead to disrupted sleep and overall low-quality sleep. Alcohol can interfere with your sleep architecture, sleep disorders, and circadian rhythms. It can also worsen breathing-related issues, such as snoring or sleep apnea, as it relaxes your throat muscles, making it harder for air to reach your lungs. The more alcohol you consume and the closer you drink it to bedtime, the stronger its effects will be. Experts recommend avoiding alcohol at least three hours before bed, with some suggesting even six hours beforehand to ensure a good night's sleep.
Additionally, caffeine and other stimulants can also disrupt your sleep. If you're feeling tired during the day due to poor sleep, you might turn to stimulants like coffee to keep you awake. However, this can create a cycle where you then need alcohol to offset the effects of the caffeine in the evening. This combination of caffeine and alcohol can further disrupt your sleep and negatively impact your overall sleep quality.
Furthermore, mixing alcohol with certain medications, such as sleeping pills, can be dangerous. Alcohol can enhance the effects of sleeping pills, leading to side effects such as drowsiness, impaired motor control, memory problems, slowed heart rate, and slowed or difficulty breathing. It is important to be cautious when consuming alcohol with any medication and always consult a doctor or pharmacist for advice.
To improve your sleep, it is advisable to reduce your alcohol intake, especially close to bedtime, and limit your caffeine consumption, especially if you find yourself relying on it to stay awake during the day. Instead of alcohol or caffeine, try incorporating relaxing bedtime routines, such as dimming the lights, avoiding screen time, or enjoying a warm bath or drink before bed. These practices can help promote better sleep quality without the negative consequences of alcohol or stimulants.
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Bedroom environment
The bedroom environment is crucial to getting a good night's rest. Here are some ways to optimise your bedroom environment for better sleep:
Temperature
Most sleep experts agree that the ideal bedroom temperature for sleeping is somewhere in the range of 60 to 72 degrees Fahrenheit (18.3 degrees Celsius). A cooler setting helps maintain a lower core temperature while you sleep. If you find this temperature range too cold, you can add a layer or two to your bedding. On the other hand, if it's too warm or humid, remove a layer or wear lighter bedclothes. You can also consider using a cooling mattress pad and lightweight bedding to stay comfortable.
Darkness
Creating a dark environment is essential for deep and restorative sleep. Minimise light sources in your bedroom by turning off or covering electronic lights. Use blackout window shades or curtains if external light is an issue. Alternatively, a sleep mask made from breathable fabric like cotton, silk, or satin can help if complete darkness is not achievable.
Noise
Noise can disrupt your sleep, even if you don't remember waking up. If you live in a noisy area, try blocking out sounds with earplugs or using a white noise machine to drown out the noise. You can also set up speakers to play calming music or nature sounds, which can help you relax and fall asleep.
Scents
Certain fragrances can help create a calming atmosphere and improve your sleep quality. For example, studies have shown that lavender essential oil can enhance sleep and make you feel more refreshed upon waking up. Other scents like peppermint and heliotropin may also have similar effects.
Bedding
Clean bedding is essential for a good night's rest. Wash your sheets at least once every two weeks, and more frequently if you sweat a lot or share your bed with a pet. This prevents dust mites and body oils from building up, creating a cleaner and more comfortable sleep environment.
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Frequently asked questions
Programmes that are familiar to you might help you sleep better, such as "The Simpsons" or "The Office". Meditation shows, nature documentaries, and cooking and painting shows are also good options.
"Eat to Sleep" by RDN and author Karman Meyer is a programme that reveals how to fall asleep faster and wake up feeling refreshed. It is available to stream on PBS. Meditation apps Headspace and Calm have also partnered with Netflix and HBO Max respectively to create guided meditation shows.
Here are some tips to help you sleep better:
- Avoid alcohol with supper and afterwards.
- Dim the lights and avoid blue light from electronic screens 2 hours before bedtime.
- Take a hot bath 90 minutes before bedtime and have a warm milky drink at least an hour before bed.
- Make sure your bedroom is dark or wear an eye mask.
- Do not eat or drink after supper.
- Set an alarm and wake up at a regular time each day.
