H E A LT H
STOP SLEEPING LIKE A BABY Sleep hygiene for the restless sleeper By Jenna Nel
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ave you ever had a baby? Would you characterise your bundle of joy as a particularly sound sleeper? The phrase “sleep like a baby” is commonly misused to refer to someone who enjoys deep and uninterrupted sleep, whereas in truth we all know that few blessed parents experience this to be the case with their little ones! Where once we were able to pull all-nighters, there are some sleepless souls amongst us who can’t even pull off all-dayers. Hopefully, this article will have the power to lull you into the sweet dreams you’ve been missing not because it’s boring (fingers crossed), but by empowering you with a few simple tweaks that can make a big difference. By paying attention to sleep hygiene, we can tailor our sleep patterns to suit our unique needs. This, in turn, builds healthy habits and restful routines that culminate in peaceful sleep. The importance of these quiet hours cannot be understated as a time for the body to rest and heal both mentally and physically. From children to adults, our productivity and overall quality
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of life hinge on our ability to get a successful night’s sleep. SLEEP TIGHT, NOT LIGHT Before humans confused their sleep patterns with electronics and light pollution, we used to rise and set with the sun. Our internal clocks, referred to as our circadian rhythms, control our natural sleepwake cycles, and light is the most important external factor signalling to this biological countdown that it’s time to get sleepy. In response to darkness, our physical processes are triggered to start preparing the body for sleep. For example, as the lights dim, the pineal gland begins to produce the ‘sleepy’ hormone, melatonin. When we are subjected to light before or during sleep, the exposure blocks these natural processes - resulting in a disrupted sleep-wake cycle. EAT, BREATHE, SLEEP The nutrients in our food provide our brains with the chemical environment in which to facilitate sleep. While research into the effects that various nutrients have on our sleep is still in its infancy,
the fact that they play a vital role is virtually undisputed. Our diets help to regulate our 24-hour sleep-wake cycles which, in turn, are responsible for keeping our bodily functions in check, including when and how deeply we fall asleep. Similarly, in a vicious cycle, a link has been made between the adverse effects of poor sleep and bad food choices. Psychological fatigue leads us to make poor dietary choices, leading to higher rates of obesity and metabolic diseases. STOP LOSING SLEEP OVER CAFFEINE INTAKE Our bodies all work differently, allowing some to consume large amounts of caffeine, while others dare not reach for more than their morning coffee. But for most people, caffeine fuels our adrenaline levels and blocks the processes that ease our bodies into sleep. If you’re looking to improve your beauty sleep, keep in mind that caffeine can stay in your bloodstream for up to six hours, making the time at which you crack that Coca-Cola a factor to consider!
