Poor sleep has been linked to cardiovascular and metabolic diseases, and impaired thinking, coordination, mood and immunity. But before turning to medication, make sure you have these basics in place for good sleep habits or sleep hygiene. They may be all you need.
1. Have a schedule
Know how much sleep you need and plan your day around it, so you go to bed and wake around the same time, even on weekends. Most adults need seven to eight hours a night, says Durban clinical neuropsychologist Michelle Baker, chairperson of the Allied Group for the South African Society for Sleep Health (SASSH). But ‘long sleepers’ need more, while ‘short sleepers’ need just five or six hours to wake refreshed. If you’re not sure which you are, keep a sleep journal, noting the times you sleep and wake, and how you feel. A journal can also help you keep track of whether the sleep tips below work for you.
2. Control exposure to light
Light governs sleep through your internal clock – cells in the hypothalamus of your brain, says Dr Alison Bentley, sleep disorder specialist at the Restonic Ezintsha Sleep Clinic. They receive signals sent by your eyes in response to light or darkness, and respond by making you either sleepy (by increasing the production of melatonin in the dark), or alert (by releasing other hormones and raising your body temperature when it’s light). At night, if you continue to be in light, you can delay production of melatonin and sleep can be affected.
“If you allow only dim light, melatonin will be produced,” Bentley says. Dim your bedroom lights and electronic devices, and if light comes in from outside, invest in blackout curtains or a sleeping mask.
3. Control sounds
Keep your room quiet and restful with earplugs if need be, or consider a white noise machine or other noise blocker. Some people are soothed by the regular hum of a fan.
4. Control temperature
Your room should be cool for optimal sleep – the best temperature is around 16-18ºC, according to a National Sleep Foundation poll. If you don’t have aircon, use a fan, wear loose pyjamas (or none) and have light blankets to pull up or push down. Being too warm can cause restlessness and has been associated with a drop in restorative slow-wave sleep.
5. Control the ventilation
When you breathe, you take in oxygen from the air and release carbon dioxide (CO2). If you sleep in a small, closed room, it may lead to a build-up of CO2, which can cause increased heartrate and a headache, and make it more difficult to sleep. Try to keep windows open. “Well-ventilated is the message,” says Baker.
6. Watch what you eat
Avoid sugary foods before bed, they will raise your blood sugar levels and can keep sleep at bay. Then when you finally nod off, the sugar levels will drop again, which can wake you. Aim to have your last meal at least three or four hours before bed to avoid gastric reflux, says Bentley. If possible, include foods high in L-tryptophan, such as pumpkin, walnuts, beans, lentils, spinach, broccoli and soy. L-tryptophan is an amino acid that increases the production of melatonin and serotonin, and can help you sleep.
7. Watch what you drink
Avoid not only sugary drinks, but drinks with caffeine and alcohol. “Caffeine is a stimulant and can continue to keep you awake up to six hours after drinking it,” says Bentley. Alcohol may make you drowsy, but it can affect your quality of sleep, so you don’t sleep deeply and wake more often. Even drinking water before bed can keep you awake, as you may need to get up for the loo.
8. Manage stress
Try not to take your work or other worries to bed. If there are things you can do about them, jot them down so you can address them the next day, not ruminate on them now. Focus on the moment – try mindfulness meditation or progressive relaxation, or listen to a podcast or read a relaxing book. “It’s important to allow your brain to relax, and disconnect from the day, so that sleepiness can develop,” Bentley says.
9. Add exercise to your day
Studies have shown that getting 20-30 minutes of aerobic exercise during the day can significantly improve sleep quality – whether it’s brisk walking, swimming or vigorous gardening. But don’t work out just before bed, as overstimulation may prevent you nodding off.
10. Nap strategically
Finally, if you occasionally have a bad night, a power nap can help you get through the day. But don’t nap longer than 20 minutes, around midday. Your body will be in the first two lighter stages of the sleep cycle, so you wake refreshed, not groggy – which can be the case if you wake in a deeper stage (slow wave sleep or REM sleep), Bentley says.
Also read: How to improve the quality of your sleep
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