Sleep Strategies For Moving Past A Tough Day

Sleep is an essential part of a healthy life, and yet, more than one-third of people sleep less than the recommended seven to nine hours a night. While this can have real consequences, the good news is that you can make up for lost time. Just three to four nights of extra sleep can make up for sleep debt and reduce fatigue.

If you're struggling to sleep, there are many ways to improve your sleep quality. From investing in a better mattress to improving your sleep hygiene, there are several steps you can take to make it easier to fall asleep, stay asleep, and wake up feeling well-rested.

Embrace your chronotype

The first step to embracing your chronotype is to determine what it is. Chronotype refers to your genetically programmed preferences for sleeping and waking during a 24-hour period. There are four main chronotypes, each with its own unique sleep and energy patterns:

Lions

Lions wake up early, usually before sunrise, and their energy is typically depleted by around 9 or 10 pm. They are most productive before noon and can be very industrious if they harness their early morning energy peak. Lions are often characterised as Type A overachievers and go-getters.

Bears

Bears have a sleep-wake cycle that is broadly in sync with the sun. They wake up and fall asleep relatively easily and have a lot of midday energy. Their peak productivity coincides with daylight hours, with most work done before noon. They are relatively extroverted and people-oriented. Bears experience an energy dip between 2 and 4 pm and may need to avoid pushing themselves during this time.

Wolves

Wolves are classic night owls who prefer to go to sleep late and wake up late, ideally around noon. They typically get a lot done in the afternoons and evenings when everyone else is winding down. Wolves may have difficulty with normal work hours but may be more productive and happier when allowed to determine their own schedules. They tend to be more introverted, creative types, or prefer working alone.

Dolphins

Dolphins are light sleepers who wake up easily and don't follow any particular sleep-wake cycle. They often don't get enough quality sleep as they are sensitive to light and noise in their environment. Dolphins are anxious and intelligent people who may spend nights ruminating, leading to insomnia. Their productivity peaks from around 10 am to 2 pm, with a possible second energy burst in the evening.

Once you've determined your chronotype, the key is to work with it rather than against it. This means syncing your daily activities and lifestyle with your chronotype to optimise your energy levels and productivity. For example, exercising at the time of day when you have the most energy will help to keep motivation high.

If your chronotype clashes with your work schedule or social expectations, you may experience constant grogginess, never feel refreshed after sleep, or always feel out of sync with others. In these cases, it's important to make tweaks to your daily schedule to better align with your body's natural rhythms. This may involve adjusting your sleep-wake schedule, nap times, or the timing of specific activities.

While your chronotype is largely determined by genetics, it is technically adjustable and can shift due to factors such as age, latitude, consistent exposure to bright light at night, and shifting attitudes. However, working with your natural chronotype will always yield the best results in terms of energy, productivity, and overall well-being.

Avoid screens an hour before bed

To improve your sleep quality, it is recommended to avoid looking at screens an hour before bed. This is because screens emit blue light, which is known to suppress melatonin production—a crucial hormone that regulates sleep. By reducing your exposure to blue light, you increase your chances of falling asleep faster and improve your overall sleep quality.

The bright, blue-hued lights from smartphones, TVs, and even lamps signal to your brain that it is daytime and time to wake up. This can disrupt your sleep-wake cycle, also known as your circadian rhythm, which is your body's way of telling you when to sleep and when to wake up. Over time, excessive screen use before bed can lead to insomnia.

To reduce the impact of blue light, you can use blue light filters on your devices or wear blue light-blocking glasses. These glasses are designed to shield your eyes from blue light emissions, helping to improve your sleep. Additionally, dim the brightness of your screens, especially if you are using them in a dark room, as the contrast between a bright screen and a pitch-black room can strain your eyes.

It is important to note that the content you consume on your devices can also affect your sleep. Stimulating content, such as stressful news stories, violent video games, or exciting shows, can make it harder for your brain to relax and transition to sleep. Instead, opt for relaxing activities such as reading a book, listening to soothing music, or practising deep breathing exercises.

By avoiding screens an hour before bed and making some simple adjustments, you can improve your sleep quality and give yourself the best chance of a restful night's sleep.

Disconnect devices in the hour before bed

Disconnecting from your devices in the hour before bed can significantly improve your sleep quality and overall well-being. This practice is particularly important in today's world, where we are constantly exposed to screens from computers, tablets, phones, and other electronic devices. By setting a digital curfew and creating a tech-free bedroom environment, you can take a step towards enhancing your sleep routine and overall health.

The blue light emitted by electronic devices such as smartphones and laptops can disrupt your sleep-wake cycle by interfering with melatonin production. Melatonin is a crucial hormone that regulates your sleep-wake patterns. By reducing melatonin levels, blue light exposure makes it harder to fall asleep and compromises sleep quality. Additionally, the bright, blue-hued light signals to your brain that it is daytime, further disrupting your sleep.

Beyond the physiological effects of blue light, using your phone or engaging in stimulating activities before bed can have psychological and cognitive impacts. Scrolling through social media, responding to emails, or having stimulating conversations can trigger emotional responses and increase mental arousal, making it challenging to unwind and relax. This psychological stimulation can prolong the time it takes to fall asleep and contribute to sleep disruptions.

To counter these negative effects, establish a bedtime routine that involves disconnecting from your devices at least an hour before bed. During this tech-free hour, engage in calming activities such as reading a book, practising relaxation techniques, taking a warm bath, or listening to soothing music. This pre-sleep ritual signals to your body that it's time to wind down, promoting relaxation and a sense of tranquility.

You can also make your bedroom a tech-free zone by keeping electronic devices out of this space. Alternatively, if completely avoiding screens is challenging, consider using blue light filters for your devices. Many smartphones and computers have built-in features that reduce blue light emissions, minimising the impact on your melatonin production.

By disconnecting from your devices in the hour before bed, you create a soothing environment that fosters relaxation and prepares your body and mind for restorative sleep. This simple step can lead to improved sleep quality, increased energy levels, better concentration, and a more positive mood during the day.

Avoid caffeine after 2 pm

Caffeine is a stimulant that can make it harder to fall asleep and negatively impact sleep quality. It is known to keep you awake by blocking adenosine, a sleep-inducing chemical. The effects of caffeine typically last up to five hours or longer, but they can linger into the evening and interfere with sleep.

To ensure better sleep quality, it is recommended to avoid consuming caffeine at least eight hours before bedtime. For those who work a 9-to-5 job and follow a standard evening bedtime, this means cutting off caffeine intake around 2 or 3 p.m. This is because caffeine can remain in your body for up to six hours after consumption, keeping you alert and potentially disrupting your sleep.

While the exact amount of caffeine that is safe to consume varies from person to person, the recommended limit is 400 milligrams per day for healthy adults. However, some people may need to limit their intake further, especially if they experience insomnia, anxiety, or headaches.

If you decide to reduce your caffeine intake, it is recommended to taper down gradually to minimise withdrawal effects, which may include headaches, anxiety, and poor mood.

Exercise daily

Exercising daily is an excellent way to improve your sleep quality and duration. However, the timing of your workouts is crucial to achieving optimal sleep. Here are some insights and recommendations on exercising daily to enhance your sleep:

Benefits of Exercise for Sleep

Research supports the positive impact of exercise on sleep. Regular exercise, even in short durations, can improve total sleep time, sleep quality, and reduce the time needed to fall asleep. Specifically, moderate aerobic exercise increases slow-wave sleep, which refers to deep sleep when the brain and body rejuvenate. Additionally, exercise helps stabilize your mood, decompress the mind, and calm anxiety, all of which facilitate the natural transition to sleep.

Timing of Exercise

The optimal time to exercise depends on individual factors, such as your chronotype, age, and any underlying health conditions. However, there are some general guidelines to consider:

• Morning or Afternoon Exercise: Working out in the morning or early afternoon can stimulate the release of melatonin and shift your circadian rhythm earlier. Morning exercise also allows you to take advantage of natural light, which can enhance your mood and keep you awake throughout the day.
• Evening Exercise: While some people find that exercising close to bedtime interferes with their sleep, others do not experience any negative impact. Recent studies suggest that evening exercise may not harm sleep quality and can even increase the proportion of restorative deep sleep.

Recommendations:

• Experiment with Timing: Since individual factors play a role in the optimal exercise time, it is advisable to experiment with different workout times to see what works best for you. If you find it challenging to sleep after morning exercise, try shifting your workouts to the afternoon or evening. Similarly, if you experience sleep difficulties after evening workouts, consider scheduling your exercises earlier in the day.
• Allow for a Buffer: Regardless of the time of day you choose to exercise, it is essential to allow a buffer between your workout and bedtime. Aim to finish your workout at least 1-2 hours before bedtime. This buffer gives your endorphin levels time to subside and allows your body temperature to drop, facilitating sleepiness.
• Moderate-Intensity Exercise: Engaging in moderate-intensity aerobic exercise for at least 30 minutes a day can significantly improve your sleep quality. You don't need to train for a marathon; even light to moderate exercises like walking, gentle biking, or yoga can be beneficial.
• Consistency: Consistency is key when it comes to exercise and sleep. Most experts recommend getting at least 150 minutes of exercise per week, ideally split into 30-minute intervals five days a week.
• Consider Your Health: If you have underlying health conditions, such as high blood pressure or insomnia, you may need to be more strategic with the timing of your workouts. For example, those at risk for high blood pressure may see greater improvements in sleep quality and nighttime blood pressure after exercising in the morning.

Frequently asked questions