Ashwin Lewis
Sleep is essential for our emotional and physical health, and disturbed sleep can negatively affect our memory, concentration, and mood. Luckily, there are many ways to improve sleep quality, from creating a sleep-friendly environment to adopting good sleep habits and natural sleep aids. For instance, limiting exposure to blue light from electronic devices, maintaining a cool bedroom temperature, and consuming natural sleep supplements like melatonin and L-theanine can all help you fall back to sleep. Additionally, practising relaxation techniques, such as meditation and deep breathing, can reduce stress and anxiety, making it easier to drift off.
| Characteristics | Values |
|---|---|
| Light | Avoid exposure to blue and green light from electronic devices such as smartphones, tablets, and computers. |
| Time Checking | Resist the temptation to check the time on your smartphone as it increases stress and anxiety, delaying your return to sleep. |
| Room Temperature | Ensure your bedroom is cool and dark, and adjust the temperature if you experience hot flashes and night sweats. |
| Bedding | Make sure your bedding is comfortable so that you don't feel too warm or chilly. |
| Bladder | Empty your bladder if it's full. |
| Pain Management | Follow your doctor's advice for easing chronic or short-term pain at night. |
| Wind Down | Engage in relaxing activities such as reading a book, listening to quiet music, or practicing meditation and deep breathing. |
| Caffeine, Alcohol, and Nicotine | Avoid stimulants like caffeine, alcohol, and nicotine 1-2 hours before bed as they interfere with sleep. |
| Exercise | Incorporate regular physical exercise into your routine, but avoid energetic activities 90 minutes before bedtime. |
| Diet | Maintain a healthy diet and avoid large meals close to bedtime. |
| Sleep Routine | Establish a consistent sleep schedule with fixed bedtimes and wake-up times, including weekends. |
| Supplements | Consider melatonin supplements, L-Theanine supplements, or natural sleep aids containing cannabinoids (THC and CBD). |
| Drinks | Try consuming warm milk, chamomile tea, or tart cherry juice before sleep. |
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What You'll Learn
Avoid screens and bright lights
If you wake up in the middle of the night, it's important to avoid screens and bright lights, as these can interfere with your sleep. Exposure to blue and green light from your phone, tablet, or computer can make you feel more alert and delay your return to sleep. Even the light from your alarm clock can disrupt your sleep, so it's recommended to turn your alarm clock towards the wall.
Instead of looking at your phone or turning on bright lights, use a flashlight if you need to get up at night. This will create less visual disruption and make it easier for you to fall back asleep. If you wake up in the middle of the night and can't fall back asleep, get up and sit in a comfortable place with just enough light to read by. Reading a book or listening to quiet music can help you relax and feel sleepy again.
It's also important to avoid screens before bed, as the blue light emitted by electronic devices can disrupt your sleep. Try to avoid using mobiles, tablets, and computers at least an hour before bed. Instead, engage in relaxing activities such as reading a book or listening to soft music or a podcast. Creating a wind-down routine before bed can help improve your sleep quality and make it easier to fall back asleep if you wake up in the middle of the night.
Additionally, maintaining a consistent sleep schedule is important for regulating your body's sleep-wake cycle. Try to go to bed and wake up at the same time every day, including weekends. This will help your body establish a natural sleep rhythm and make it easier to fall back asleep if you wake up during the night.
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Try melatonin supplements
Melatonin is a hormone that is naturally released in the brain four hours before we feel sleepy. It is triggered by the body's response to reduced light exposure, which should happen naturally at night. However, exposure to artificial light from sources such as phones, laptops, and TVs can prevent the release of melatonin, making it difficult to fall asleep.
Melatonin supplements are available over the counter at your local pharmacy and can help you fall back asleep. When taking melatonin supplements, it is important to consistently buy the same brand. Because melatonin supplements are not regulated by the FDA, the per-pill dosages and ingredients may differ between manufacturers. By sticking to one brand, you can ensure that you are taking the same dosage and ingredients each time. Additionally, avoid buying melatonin supplements online from unknown sources.
It is recommended to take melatonin supplements consistently to maintain a healthy sleep schedule. Taking the supplements at the same time each night can help regulate your sleep cycle and improve your overall sleep quality. Melatonin is generally safe and has fewer side effects than prescription sleep medications, making it a popular choice for those seeking natural sleep aids.
Overall, melatonin supplements can be a helpful tool for falling back asleep and improving your sleep quality. By taking the supplements consistently and following the recommended dosage, you can take advantage of their sleep-promoting benefits.
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Establish a sleep routine
Establishing a sleep routine is an effective way to improve your sleep quality and duration. A good sleep routine should be personalised to your preferences, but there are some general guidelines that can help you fall asleep and stay asleep more easily.
Firstly, it is important to have a set time to start winding down each night. This could include activities such as reading, listening to soft music or a podcast, or practising sleep meditation. Meditation and deep breathing techniques can be particularly useful if you experience anxiety, worry, or stress that affects your sleep. Additionally, keeping a notebook by your bed to write down any concerns or a to-do list for the next day can help to clear your mind and make it easier to fall asleep.
Your sleep routine should also include a fixed bedtime and wake-up time, which should remain consistent every day, including weekends. Having a regular sleep schedule helps to maintain your body's internal clock and facilitates stable sleep patterns over time. It is also beneficial to create a sleep environment that suits your preferences. For many people, this means ensuring their bedroom is quiet, dark, and cool. You can achieve this by using earplugs, turning your phone on silent or removing it from the room, closing blinds or curtains, and keeping the noise level low.
In addition to your evening routine, there are activities you can incorporate into your daily life to improve your sleep. Regular physical exercise can help you sleep better, but it is best to avoid strenuous activity close to bedtime. A healthy diet is also important for sleep quality, and it is recommended to avoid stimulants such as caffeine, alcohol, and nicotine, especially close to bedtime, as these can make it harder to fall asleep.
By establishing a personalised sleep routine and incorporating healthy habits, you can improve your sleep quality and make it easier to fall back asleep when you wake up during the night.
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Avoid stimulants and alcohol
Alcohol and stimulants can negatively impact your sleep quality and should be avoided if you're struggling to fall back asleep.
Alcohol is a central nervous system depressant that affects the brain by impacting neurotransmitters, including GABA (gamma-aminobutyric acid). GABA slows down brain activity and prevents stimulation, resulting in a relaxed and tired sensation. However, drinking alcohol to fall asleep can lead to sleep disruptions later in the night, causing frequent wakings and low-quality sleep. It can also negatively impact your circadian rhythm, interfering with your body's response to cues like daylight and darkness, which are crucial for regulating the sleep-wake cycle. As a result, you may feel alert when you want to sleep and sleepy when you want to be awake.
Additionally, alcohol can worsen existing sleep disorders or contribute to the development of new ones, such as sleep apnea and insomnia. Binge drinking, in particular, has been linked to an increased risk of insomnia. Over time, drinking to fall asleep can lead to alcohol dependence and abuse, as you may need to consume increasing amounts to achieve the desired effect. Therefore, it is recommended to avoid alcohol close to bedtime, with a general guideline of at least three hours before, to minimise its disruptive effects on sleep.
Stimulants such as caffeine should also be avoided, especially at night, as they can make it challenging to fall back asleep. Caffeine blocks the neurotransmitter adenosine, which is responsible for making us feel sleepy. Consuming caffeine close to bedtime can keep us alert and interfere with our sleep. It's best to avoid caffeine 1 to 2 hours before bed to improve sleep quality.
If you're struggling to fall back asleep, it's important to create a relaxing environment. Avoid electronic devices, as the blue light they emit can disrupt sleep. Instead, try reading a book, listening to soft music or a podcast, or practising meditation. These activities can help you relax and prepare your mind and body for sleep.
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Try natural sleep aids
If you're struggling to fall back to sleep, there are some natural sleep aids you can try. Firstly, it's important to limit your exposure to blue light from electronic devices such as smartphones, tablets, and computers, as this can interfere with your sleep. Instead of looking at your phone or turning on bright lights if you need to get up in the night, use a flashlight.
Certain natural supplements can also help you fall back to sleep. Melatonin, for example, is a hormone that is naturally released in the brain a few hours before we feel sleepy. It is triggered by reduced light exposure, so artificial light from electronic devices can prevent its release. Melatonin is available as an over-the-counter supplement, but be sure to buy the same brand consistently as dosages may vary between manufacturers.
L-theanine is another natural sleep aid that may be beneficial. It is an amino acid found in tea plants and is believed to reduce stress and anxiety, improve relaxation, and enhance sleep quality. However, it may not help you fall asleep initially but rather reduce the number of times you wake up during the night.
Some people also find that drinking warm milk, chamomile tea, or tart cherry juice helps them sleep. Warm milk is believed to contain chemicals that mimic the effects of tryptophan, a building block for serotonin, which is involved in the sleep-wake transition. Similarly, chamomile tea may contain flavonoids that interact with benzodiazepine receptors in the brain involved in the sleep-wake transition.
In addition to natural sleep aids, creating a relaxing sleep environment and maintaining a consistent sleep schedule can also help you fall back to sleep. Try to keep your bedroom cool, dark, and comfortable, and avoid looking at the time if you wake up, as this can increase stress and make it harder to fall back to sleep. Establishing a relaxing bedtime routine and fixed sleep schedule can also promote better sleep.
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Frequently asked questions
There are many natural sleep aids that can help you fall back to sleep. These include melatonin supplements, warm milk, chamomile tea, tart cherry juice, and L-Theanine supplements.
If you wake up in the middle of the night, try to avoid looking at the time on your phone or clock as this can increase stress and make you feel more alert. Make sure your bedroom is cool, dark, and comfortable. If you are feeling anxious, try to do something relaxing like reading a book or listening to quiet music.
A good diet and regular exercise can help you relax and get better sleep. It is recommended to avoid caffeine, alcohol, and nicotine before bed as these are stimulants that can make it harder to fall back to sleep. Having a regular sleep schedule and a bedtime routine can also improve your sleep quality.
