Tips to improve your sleep

Sleep is a fundamental aspect of all animal life. It accounts for one-quarter to one-third of the human lifespan. Every night, nearly every person undergoes a remarkable change: we leave waking consciousness and, for hours, we have dreams and deep sleep. Sleep is essential for physical and mental well-being. It allows our body and mind to recharge, leaving us refreshed and alert when we wake up. Insufficient sleep results in poor focus, reduced ability to concentrate, make decisions, it affects our ability to react, it impacts our mood and our immune system.

How much we sleep, when we sleep, how deep we sleep varies with age. 7 – 9 h of sleep is adequate for most adults. In general, the amount of sleep decreases with age. Babies spend a lot of time sleeping. By the time children go to school, they no longer feel the need to sleep during the day. The amount of REM sleep also decreases with age. Older people, especially after retirement, may start to nap during the day.  

During sleep, our brain processes the day’s events, and our energy is restored.  

Adequate sleep: 

·            recalibrates our brain circuits. 

·            Balances our insulin, regulates our appetite, helping control our body weight.

·            increases our ability to learn, memorize, and make good decisions. 

·            Lowers our body blood pressure, keeping our heart in good condition.       

Why did mother nature design this strange equation of sleep stages? One theory says that the interplay between NREM and REM is necessary to remodel and update our brain circuits at night and, consequently, to manage the storage from our brain. Many scientists believe that REM sleep is the time when memories are stored in our nervous system. 

In order to improve the quality of your sleep, you may need to:

Create a Comfortable Sleep Environment. If you want to have a good sleep, it helps to create a comfortable sleep environment. Make sure that you have a supportive mattress and fresh, comfortable bedding. Also, try to ensure that your room is not too hot or cold, minimize noise, and block out light.

Relax. Try doing something to relax your body and mind before going to bed.

Exercise. People who exercise tend to have more restful sleep. Exercising for at least 30 minutes three times a week can improve your sleep. So, get moving! Go for a walk or a run. The best time to exercise is in the late afternoon or early evening. Exercising less than two hours before bedtime can interfere with sleep.

Set a Bedtime Routine. Having a bedtime routine cues your body that it’s time to sleep. So, establish a set routine that you follow every night. For example, put on your pajamas, brush your teeth, and then listen to soft music and read on the couch until you start to feel sleepy and then go to bed.

Establish a Fixed Awakening Time. Try waking up at the same time every day (even on weekends) no matter how well or how poorly you have slept. This way your body will begin to get used to a regular sleep rhythm.

Sleep Only When Sleepy. Don’t force yourself into bed at a particular time if you’re not feeling sleepy. You’ll only lie awake in bed, frustrated that you can’t sleep.

Just for Sleeping. Your bed should be used strictly for sleeping (sex is the only exception). Try to avoid reading, watching television, working, or studying in bed, because these activities keep your mind active, which gets in the way of sleep.

Get Out of Bed. If you can’t fall asleep after 20 to 30 minutes, get out of bed and do something boring (e.g., read the manual on how to program your clock radio, read the sports section of the newspaper if you’re not a sports fan) or try relaxing (e.g., meditate, listen to calm music, have a warm de-caffeinated drink). When you start to feel sleepy, try going back to bed. This strategy can feel like you are making things worse, but if you stick with it, it can really help.

Don’t Worry. Leave your worries about work, school, health, relationships, etc. out of the bedroom. Try scheduling a “worry time” earlier in the evening to deal with your worries. If you wake up in the middle of the night worrying, try writing down your worries and tell yourself that you will address them in the morning.

Avoid Caffeine. Avoid consuming caffeine at least four hours before bedtime. This includes coffee, some teas, soft drinks, and chocolate. Caffeine is a stimulant and it can keep you awake.

Avoid Alcohol. Although you may think that alcohol will help you fall asleep, it interferes with sleep later in the evening. So, try to avoid consuming alcohol at least four hours before bed.

Avoid Smoking Before Bed. Try to avoid smoking at least four hours before bedtime as it can interfere with a good night’s sleep. 

Skip the Nap. Naps can interfere with normal sleep cycles. So, if you’re having trouble sleeping, avoid taking naps. That way, your body will be more tired when it’s bedtime. Get Some Natural Light. Try to spend some time outdoors or in natural light every day. Getting some sunlight early in the day can be helpful for setting your body’s natural wake and sleep cycle.