SLEEP HYGIENE - Practical Habits to Ensure a Better Nights Sleep

Sleep hygiene is practical habits and guidelines that can be formed in order to assist with getting a good or ‘better’ night sleep. It is aimed at improving not only the amount of sleep you get, but also ensuring the sleep you do get is of quality and more restful. Some of these habits are quick and easy whilst some may take time to adapt. Many underestimate the importance of getting a good night sleep. The impact this can have both physically and mentally is far greater than perceived, creating disruption in lifestyle and overall wellness. Sleep is vital to ensuring both the brain and body can function at its optimum. Firstly, it is important to understand the difference stages of sleep and the sleep cycle. Each stage of sleep is equally important and has its own purpose. Most people will go through four stages of sleep – this involves nonREM (rapid eye movement) 1, 2, 3 and then REM. Going through each of these stages is called a ‘sleep cycle’. Each cycle will usually last around 90-120 minutes therefore we usually go through roughly four to five cycles.

NREM:

Stage 1: This is the period between wakefulness and sleep. The main purpose of this is stage is just to transition to stage two as it allows the body to start to relax. Breathing may start to soften and brain activity will begin to decrease. Stage 2: This is when light sleep begins. For most, this stage will usually last the longest. Heart rate and body temperature will usually start to drop to prepare you for a deep sleep. Stage 3: This is where the deepest sleep occurs – i.e. much harder to be woken up during this stage. This is when brain waves are the lowest (brain activity). The body is able to grow, repair, recharge and restore. The immune system is strengthened and memories are formed.

REM:

REM sleep, or Rapid Eye Movement, is defined by the eyes moving rapidly in random and various directions. During this stage, the most vivid dreams occur as this is when the brain is most active. Breathing, heart rate, oxygen consumption and brain activity are all increased during this time. Whilst many of us may have trouble falling asleep, many also have trouble staying asleep through the night and not able to follow through all stages of sleep. Below are small changes we can easily make in order to improve sleep duration and quality:

Do’s:

• Work with your body clock (or circadian rhythm). • Try going to bed and waking up around the same time each day to create routine • Having a bath before bed – increases body temp which will help you feel sleepy • Ensure you get adequate and regular exercise. Much better to work out in the morning or during the day than at night • Ensure your room is quiet and temperature is around 18 degrees • Try to wake up naturally if possible. Leaving the curtains slightly open means the sun can act as your alarm • Before going to bed, write down your to do list for tomorrow or any concerns/ideas so you are not up thinking about them.

Keep a note pad and pen by your bed • Relaxation exercises in bed – consciously try to relax each part of the body from toes to head whist also concentrating on the rhythm of your breathe • Try certain relaxation apps • Try aromatherapies and other relaxing oils /fragrances e.g. lavender • Go to the bathroom before bed to avoid being woken up • If you start to get frustrated about not being able to sleep, get up and do something relaxing for 20mins e.g. reading

Don’t s:

• Continuously look at the time when you can’t sleep, try to avoid clock watching • Eating late at night or at least large meals • Napping during the day • Stimulating activities before bed i.e. exercise, TV, phone • Using your bed for any other than sleep and sex When there is usually not enough hours in the day, along with the extra demands of a modern lifestyle, sleep is usually our last priority. However, it is important to remember getting enough sleep is vital to mental, physical and overall health. Making sleep hygiene a priority will ensure increased brain function, cognition, productivity and concentration. During periods of sleep deprivation, stress levels will also increase due to increased cortisol production. This in turn leads to increased risk of chronic disease and inflammation, putting more physical stress on the body. These tips, in conjunction with diet and exercise will have a major impact on overall health.

Practical habits to ensure a better night’s sleep

By Tennille Giampetrio

Practical habits to ensure a better night’s sleep