In?Part 1?of this series on sleep, we looked at the?what, why and impact of sleep.
In this article we share some simple tips that you can use to improve your sleep.
As with any behaviour change, it is important to start super small. So if you want to improve your sleep, try incorporating just one of two of the following tips, then experiment to see whether they made a positive impact.?
Consider if you need to set an anchor or cue to ensure you actually follow the tip. For example you could set a reminder on your phone/calendar, share the commitment with a partner or use location/appearance of certain objects to remind you.
You can also measure your sleep using a range of different devices to provide some objective insights into whether the tips made an impact. We will soon release a future article on this topic.
- Regular?daytime recovery (10-20 min breaks)?promotes better sleep, as you help your body align with its normal?ultradian rhythm of activity and rest. This is especially useful in the afternoon between 14:00-16:00 when many of us experience a dip in performance. Recovery also assists the body in reducing any excess stress/activation, whilst?boosting engagement?and?performance.?
- Limit salt at dinner and after, as?high salt intake will increase the chance that your sleep is sub-optimal and disturbed?(plus it increases trips to the toilet).
- Limit fluid intake 1-2 hours before bed to help reduce trips to the toilet.
- Limit heavy meals (especially ones high saturated fats) before bed. If you are hungry and want a snack, opt instead for?something lighter that has a balance between carbohydrates and protein.
- Cut out caffeine/stimulant intake after 12:00-14:00 (depending on how sensitive you are to these substances). It can take up to approx eight hours for the effects to wear off.
- Avoid alcohol during the evening, especially after 20:00 as it?reduces the quality and quantity of recovery, especially the important REM phase of sleep.?
- Cut out sugar during the evening. This will promote a sharp rise then drop of your blood sugar levels which will increase the levels of the stress hormone (cortisol) in your body.?
- Finish intense exercise by 20:00 (or two-three hours before sleep), so that your body has enough time to clear the exercise induced, elevated stress hormones, from your body (plus other regulated processes like body temperature, etc).
- Set a specific time for when you want to get into bed to sleep. Based on this, set a time for when you should start getting ready for bed so that your bedtime routine is relaxed. Maintaining a specific bedtime schedule will also promote better sleep.
- Practice appreciation to reduce stress and induce positive emotions.?
- If your mind is active with what you have to do tomorrow or with other thoughts, try writing them down somewhere you know you will find them. Or use a little as 5-10 minutes to write a personal journal. You could combine this with the appreciation exercise.?
- Avoid work, emails and tasks that are mentally or emotionally demanding, 60 mins before bed.?
- Avoid electronic devices with screens (TV, PC, Tablet, Phone) for 30-60 minutes before bed. If you HAVE to use the phone or computer use?F.lux?or Apple’s Night Shift setting. The aim here is to reduce your exposure to blue light which disrupts your biological clock, by causing a reduction in the release of the rest and recovery hormone melatonin (which is produced by the Pineal gland).
- Spend 30-60 minutes doing something that relaxes you like reading a fiction book.
- Practice breathing exercises. For example breathe in for a count of four, pause for a count of one, then breathe out for a count of six-seven, pause for a count of one (repeat for 3-10 minutes).
- Practice Meditation like a guided?Bodyscan?or?Yoga Nidra?(Yoga of sleep).
- Perform some light Yoga or light stretching.?
- Dim the lights about 2 hours before bed time for the same reason as above.
- Keep the bedroom as dark as possible.
- Associate your bed with sleeping, resting/reading and sex. If you have to work or complete other tasks before bed this is best done out of bed.
- Unplug all electromagnetic devices in the bedroom as they can disturb sleep. Even better, leave all such devices outside of the bedroom (including your phone).
- Keep the bedroom cool, ideally around 16-18 degrees C. Your body temperature naturally lowers during the night. If your bedroom is too warm this makes it harder for your body to regulate its temperature.
- Leave the window open for a few minutes before going to bed to get some fresh air circulating (also helps to decrease the temperature).?
- Take a warm bath or shower.
- Sip Chamomile or red tea.
- Sip Slippery Elm tea to relax and help your gut at the same time.
- Rub some lavender oil on your neck (or have your partner give you a massage) or burn a natural lavender candle.
- Play relaxing music, a recording of a fire place, a dog sleeping or even white noise before and during sleep.
- If you have an alarm clock, turn it so you cannot see the time whilst lying in bed.
- If you can't fall asleep within 20-30 minutes, try getting up and reading a book in another room or practicing the breathing/meditation exercises mentioned above.
- Gain 30-60 minutes of exposure to natural light during the day (especially important in the Northern territories).?
- Speak to a specialist about the use of liquid?Melatonin supplements.?
We hope this list can provide you with some benefit to your sleep.
