Sleep Solutions: 8-Day Guide To Restful Nights

Sleep deprivation can occur after just 24 hours of no sleep, and the longer you go without sleep, the more severe the symptoms become. While one night of poor sleep won't harm your health in the long term, chronic sleep deprivation can cause a host of issues, from increased anxiety and irritability to more serious health problems like high blood pressure and a weakened immune system. So what can you do if you've gone several days without sleep? First of all, don't panic. Humans are resilient and can usually compensate for the lack of sleep. Stay hydrated, avoid caffeine and sugar, simplify your day, and try to get some natural light and fresh air. Most importantly, avoid driving or operating heavy machinery, as your reaction times will be slower than usual. If you find yourself regularly going several days without sleep, consult a specialist, as this could indicate an underlying issue.

Avoid caffeine and alcohol

Caffeine and alcohol are two of the most common substances that can disrupt your sleep. Here are some reasons why you should avoid them before bedtime and tips to help you do so:

Caffeine

Caffeine is a stimulant that can increase alertness and reduce sleepiness. The effects of caffeine can last for several hours after consumption, and it can impact your sleep quality without you realizing it. Even if you are able to fall asleep, caffeine may still be affecting your sleep stages. It is recommended that you eliminate all caffeinated products at least eight hours before bedtime. This includes coffee, tea, energy drinks, and chocolate. If you are particularly sensitive to caffeine, you may need to avoid it even earlier in the day.

Alcohol

While alcohol may help you fall asleep initially, it can interfere with your sleep later in the night. Alcohol can cause frequent wakings, sleep fragmentation, and overall low-quality sleep. It can also contribute to or worsen sleep disorders such as sleep apnea and insomnia. Heavy alcohol use can even permanently damage the genes involved in healthy sleep and wake cycles. To minimize sleep disruption, it is recommended to avoid alcohol at least three to four hours before bedtime. This will give your body enough time to metabolize the alcohol before you go to sleep.

Tips for Avoiding Caffeine and Alcohol:

• Gradually reduce your caffeine and alcohol intake to avoid withdrawal symptoms, especially if you consume them regularly.
• Replace caffeinated beverages with decaffeinated options or herbal teas.
• Opt for non-alcoholic drinks or mocktails if you usually drink alcohol with dinner or before bed.
• Be mindful of the hidden sources of caffeine, such as chocolate, energy drinks, and certain medications.
• Plan ahead and choose alternative beverages when going out or socializing.
• If you find it challenging to quit, seek support from a healthcare professional or join a support group.

Exercise the day before

Exercise is an important part of sleep hygiene, and it can help you fall asleep faster and improve your sleep quality. However, the timing of your workout matters, as exercising too late in the day can interfere with your sleep.

If you plan to exercise the day before to help you sleep better, here are some things to keep in mind:

• Timing: Aim to finish your workout at least 1-2 hours before bedtime. This gives your body enough time to wind down and for your endorphin levels to return to a baseline. Exercise raises your core body temperature, and it takes about 30-90 minutes for it to start falling again, facilitating sleepiness.
• Intensity: Avoid vigorous or high-intensity exercises within an hour of bedtime. Opt for moderate-intensity workouts instead. Intense exercises can raise your heart rate and increase arousal, making it challenging to fall asleep.
• Consistency: Engage in at least 30 minutes of moderate aerobic exercise, five days a week. This can include activities like running, yoga, or weightlifting. You don't need to train for a marathon to improve your sleep!
• Individual factors: The best time of day to exercise depends on your individual factors, such as your chronotype, age, and any underlying health conditions. For example, people at risk for high blood pressure may find that exercising in the morning improves their sleep quality and nighttime blood pressure.
• Evening exercises: If you can't exercise during the day, evening workouts can still be beneficial. Just ensure you finish at least 90 minutes before bedtime. Evening exercises have been found to improve sleep quality by reducing nighttime awakenings and increasing slow-wave sleep.
• Visualisation and relaxation: After your workout, consider practising visualisation and relaxation techniques to calm your mind and prepare for sleep. This can include imagining a peaceful scene or performing progressive muscle relaxation exercises.

Remember, the key is to listen to your body and find an exercise schedule that works for you. You may need to experiment with different timings to see when you sleep best.

Eat a filling meal before bed

Eating a filling meal before bed can be beneficial for a good night's sleep, but it is important to be mindful of what and when you eat. Firstly, it is recommended to finish dinner at least two to four hours before bedtime. This gives your body enough time to properly digest the food and reduces the risk of gastroesophageal reflux and poor sleep. Eating too close to bedtime can cause discomfort and affect sleep quality.

When it comes to food choices, opt for nutrient-dense foods that are rich in tryptophan, serotonin, and melatonin. These substances play a crucial role in regulating sleep, hunger, and emotions. Examples include bananas, almonds, walnuts, pistachios, and cashews. A bedtime snack that combines protein and carbohydrates can also be beneficial, such as a banana with almond butter. This combination provides essential amino acids and minerals like magnesium, which is believed to play a role in regulating the body's timekeeping system. Additionally, a serving of banana and almonds provides over 100 milligrams of magnesium, which may have benefits for sleep.

For those with a sweet tooth, tart cherries and tart cherry juice are a great option as they contain high levels of melatonin. A small study found that consuming two kiwis an hour before bedtime improved sleep quality and duration. If you're looking for a savoury option, try a protein smoothie or a glass of milk. These foods contain tryptophan and melatonin, which can improve sleep quality and alleviate insomnia symptoms.

While a filling meal before bed can aid sleep, it's important to be mindful of portion sizes and overall calorie intake. Excessive consumption, especially of high-calorie, high-fat, or high-carbohydrate foods, can contribute to weight gain and obesity. Additionally, certain foods like fatty, spicy, or acidic meals can trigger acid reflux and heartburn, so it's best to avoid these close to bedtime.

In summary, eating a filling meal before bed can promote better sleep, but it's important to choose the right foods and allow sufficient time for digestion.

Make your room dark and comfortable

Making your room dark and comfortable is crucial for a good night's sleep. Here are some tips to achieve that:

Invest in Good Curtains or Shades

If you sleep during the day or have a bedroom exposed to street lights or light pollution, consider installing blackout curtains or shades. These are designed to block out light and give you a darker environment to sleep in. When buying curtains or shades, ensure they are larger than your window to guarantee full coverage.

Use an Eye Mask

Eye masks can be very helpful in blocking out light, especially if you share a bed with someone who likes to read or use electronic devices before sleeping. Look for eye masks with good blackout capability, a comfortable fabric, and a good fit.

Block Light from Electronic Devices

The blue light emitted by electronic devices can disrupt your sleep. Use the blue light filter setting or blue light-blocking glasses to limit your exposure to this light. Also, remember to unplug or turn off devices like chargers, televisions, and digital clocks, as even their small lights can impact your sleep.

Paint Your Walls a Dark Colour

Darker wall colours absorb light rather than reflecting it, so consider painting your bedroom walls a deep blue, dark green, or rich earth tone. This will help reduce the overall brightness of your room.

Adjust Your Bedroom Layout

Position your bed so that it doesn't face any windows or other direct sources of light. Strategically place furniture such as dressers or bookshelves to help block or redirect incoming light. Room dividers can also be useful in sectioning off your sleeping area from the light.

Other Tips

• Cover any internal light sources, such as motion sensors or lights on appliances, with tape or towels.
• Use a rolled-up towel to block light from entering through the gap between your door and the floor.
• If you need to use the bathroom or get a drink at night, use motion-sensor nightlights instead of overhead lights to avoid exposing yourself to too much light.
• Meditate or practise relaxation techniques like deep breathing or progressive muscle relaxation to help you fall asleep.

Avoid screens and bright lights before bed

To improve your sleep, it is recommended to avoid screens and bright lights before bed. This is because screens emit blue light, which is known to suppress melatonin production—a hormone crucial for regulating sleep. Light suppresses the production of melatonin, and while all light can have this effect, our eyes may be more sensitive to blue light. Without high enough melatonin levels, you may find it harder to drift off. Your circadian rhythm, your body's roughly 24-hour internal clock, is pushed back, which messes up your sleep-wake cycle and can lead to sleep loss and low energy the next day.

To avoid the negative impacts of blue light, you can wear blue light-blocking glasses, which have been proven to increase melatonin levels and improve sleep quality. You can also use blue light filters on your devices, or simply dim the screen brightness.

It is also important to avoid stressful or stimulating content before bed, as this can cause a spike in the stress hormone cortisol, or trigger the neurotransmitters dopamine and norepinephrine, which excite the brain. Instead, opt for relaxing content or activities such as reading, listening to music, or meditation.

In addition to reducing blue light exposure, it is recommended to stop using screens at least 30 minutes to one hour before bed. This will give your brain a chance to wind down and signal to your body that it's time to sleep.

By avoiding screens and bright lights before bed, you can improve your sleep quality and give yourself the best chance of falling and staying asleep.

Frequently asked questions