8 top tips for a good night’s sleep

When was the last time you woke up feeling refreshed and without the need to reach for that cup of coffee (or 3) to get you through the day? If you can’t remember, you’re not alone. Research shows that adults need an average of 8 hours of sleep a night, yet around two-thirds of us are not achieving this.

It doesn’t help that societal norms have created a culture where sleep is viewed as a sign of weakness. We often hear the phrase “I’ll sleep when I’m dead” but as Matthew Walker points out in his insightful book, ‘Why we sleep’, “the shorter your sleep, the shorter your life span” so it’s a case of be careful what you wish for!

Poor sleep can come in many guises, whether it’s difficulty falling asleep, waking in the early hours, or getting enough sleep but still not feeling refreshed. Whatever the issue, many of us underestimate the consequences on our health of routinely getting insufficient sleep including impaired immune function, increased risk of developing Alzheimer’s and heart disease, and disrupted blood sugar regulation contributing to diabetes and weight gain.

And when it comes to our mental health, sleep is inextricably linked. Poor sleep can exacerbate feelings of low mood, overwhelm and fatigue, whilst these same symptoms can in turn contribute to poor sleep. It’s a vicious cycle!

I think most of us instinctively know that getting a good night’s sleep is good for us and we feel better for it, yet prioritising it often falls to the bottom of our list, especially when we are trying to juggle all our other demands. But investing in this undervalued necessity could help support your body on so many levels, including having a beneficial impact on your mental wellbeing.
 

Top tips for a good night’s sleep

1. Have a regular sleep and wake time

Our bodies like routine when it comes to sleep so sticking to a regular sleep and wake time (even at the weekends or after a late night) is crucial for creating a healthy habit around sleep which can help synchronise your body’s natural circadian rhythm. This is your body’s 24 hour internal clock which regulates numerous processes including sleep.

2. Manage light exposure

Our circadian rhythm is highly influenced by natural light and how well you sleep at night starts first thing in the morning. Direct sunlight early on in the day (even on a cloudy day) helps to suppress melatonin, the hormone that makes you feel tired. Getting outdoors for even 10 minutes early on can therefore help wake you up and feel more alert. On the other hand, melatonin levels should increase as the sun goes down to prepare your body for sleep, so limiting your exposure to artificial light later in the day is important to promote a good night’s sleep. Try to turn off bright lights and replace them with candles, a dimly lit lamp or salt lamp.

3. Avoid technology before bed

Leading on from the above, our relationship with technology has definitely had a huge impact on our sleep habits with the blue light and stimulating content being a big no no for a restful night’s sleep. Aim to power down at least one hour before going to bed to help switch off your mind and support melatonin production.

4. Create a wind down routine

Being stranded in the latest Melbourne lockdown, I was fortunate to be able to stay with my friends and their 4 month old baby. You see the effort that goes into creating a bedtime routine to help put the baby into a calm and relaxed state ready for bed. So why as adults do we feel we can get away without a bedtime routine? Think about what you would typically do for a child and try applying this to yourself. A relaxing bath with lavender or epsom salts and some reading before bed can work wonders.

5. Avoid caffeine after midday

Caffeine is a stimulant which can hang around in the body for a long time (much longer than you think!). It has the ability to inhibit calming brain chemicals which can result in anxiety and difficulty falling asleep. Switch to caffeine free later in the day and go for calming teas such as chamomile in the evening before bed.

6. Avoid alcohol before bed

So many of us fall into the trap of having a couple of glasses of wine in the evening to help us relax and fall asleep. Whilst there’s no doubt alcohol can help you get off to sleep initially, it is also the reason you then wake in the early hours, dehydrated, with a drop in blood sugar and a liver working overtime to get rid of the toxins. In the long term, excess alcohol can also lower serotonin levels which is a precursor to melatonin production.

7. Stabilise blood sugar levels

High blood sugar levels can result in that ‘tired but wired’ feeling, making it difficult to fall asleep, whereas low blood sugar can cause you to wake up in the early hours and struggle to get back to sleep. Managing your blood sugar levels throughout the day is therefore critical for getting a good night’s sleep and it starts with breakfast! Eating a protein rich breakfast will help set you and your blood sugar up for the day. So ditch the sugary cereals (even the ones that are marketed as ‘healthy’) and go for eggs or oats with nuts, seeds and natural yoghurt. If you enjoy smoothies in the morning, go easy on the fruit and add in some protein powder and nut butter to balance the sugar.

8. Exercise & movement

Regular aerobic and resistance training, even for just 30 minutes a day, can help improve sleep quality and reduce tiredness during the day. We also know that exercise improves symptoms of depression and anxiety which are common reasons some people struggle to sleep. Aim to do more intensive exercise earlier in the day and more relaxing and restorative activities such as yoga in the evening.

Hopefully these tips will help you to get a more restful night’s sleep but sometimes there are other factors at play. Imbalanced hormones are a common reason for sleep issues. If you’re still struggling with your sleep and think hormones may be playing a role, get in touch to find out how hormone testing may help you find the missing piece of the puzzle.

Sleep well!