5 practical methods to help you sleep better

Time seems to turn into a precious asset: we have so many things to do, and time seems to be getting shorter. We want to reclaim the time spent at work, to meet our friends, to have some time for that book which has been waiting for us to read it for so long, or we simply want a few minutes for ourselves to “decompress”, to relax our minds, to simply “be”. And so it happens that it is midnight again, and we are still in a state of alertness, which often leads to a restless sleep, late at night, when we turn on all sides in bed, unable to fall asleep until early in the morning, a short while before the alarm-clock rings the wake-up call and the beginning of a new day.

The way we sleep directly impacts the way we feel during the day, how we think, react, work, learn, how we get along with others. The lack of sleep or poor-quality sleep can lead to health problems over time. People who do not sleep enough or wake up often during the night are more prone to cardiovascular diseases, hypertension, obesity and stroke (1).

It is important to have high-quality sleep as it helps to heal and restore the heart and blood vessels and contributes to balancing the hormones which deliver the sense of satiety. The lack of sufficient sleep ot high-quality sleep affects insulin regulation, increasing the risk of diabetes (2).

Further below, I list below five methods which, when implemented correctly and regularly, will help you have a better quality of sleep:

1. Mobile devices, including mobile phones, and sleep

In recent years, more and more research has been published that studies the effects of mobile devices on sleep. The results are not exactly positive, because it is becoming increasingly clear that mobile phones have a negative impact on the quality of our sleep. Using the phone after turning off the light and even placing it near the pillow can lead to a decrease in the quality of sleep.

Sending and receiving messages after the lights go out leads to a prolonged sleep initiation time, a restless sleep and a limited functioning and attention capacity during the next day. Using the phone before going to bed also contributes to waking up later in the morning, while increasing the chances of insomnia and severe fatigue, as well (3, 4)

Recommendations for improving your sleep

– Do not use your phone 30-60 minutes before sleep.

– Set the light filter in the phone settings.

– Keep your phone in another room or in the hallway at night and turn off notifications.

2. Eating a few hours before sleep

Consuming high-calorie foods close to bedtime can affect the quality of sleep and lead to frequent sleep interruptions during the night. (5) While sleeping, the digestive system slows down, but the consumption of large amounts of food shortly before going to sleep contributes to an increased digestive activity. Studies clearly show that meals before bed raise the chances of gastro-esophageal reflux, which negatively affects sleep. (6)

Recommendations:

– Hydrate yourself well; you will have a feeling of increased satiety.

– Eat light food before bed, for example Greek yogurt or peanut butter with a slice of banana.

– Try not to eat food earlier than three hours before going to bed.

3. Control the bedroom environment: Light, noise and temperature in the bedroom during the night.

Daylight influences our circadian rhythm. If rays of light penetrate during sleep, we possibly perceive them as daylight, and our sleep can be interrupted. Noise can affect our sleep; ideally, one would be able to reduce the noise which can lead to successive sleep interruptions. Solutions would be soundproofing the bedroom or listening to relaxing background music if one cannot reduce the noise. Additionally, the ambient temperature in the bedroom is crucial. High temperatures affect sleep phases; therefore, it is important to stabilize the optimal temperature in the bedroom. (7)

Recommendations:

– Use thick curtains to reduce light penetration.

– Adjust the temperature in the bedroom to an optimal temperature, ideally between 20-22° C.

– Reduce the noise in the bedroom and listen to relaxing music when the noise cannot be reduced.

4. Physical exercise

Practicing physical exercise at a low to medium intensity can improve the quality of sleep. Multiple studies demonstrate that practicing physical exercise helps different categories of people, from teenagers to older patients with rheumatism. The recommended exercises are stretching, strength training and walking. A particular study showed that women who practiced pilates for 72 hours up to 1 week after giving birth, had an improved quality of sleep. (8) Physical exercise enhances tone, circulation and relaxation and reduces musculo-skeletal pain.

Recommendations

– You can practice the following types of physical exercises: aerobics, resistance (strength) training, yoga.

– It is recommended to avoid exercising late at night.

– Avoid overtraining and long workouts (over 60 minutes at a time). Intense physical exercise for short periods of 30 minutes can enhance your sleep and improve your mental state.

5. Consumption of alcohol and caffeine

Alcohol has a sedative effect, but at the same time the effect wears off quickly and can cause insomnia. In addition, it inhibits the REM phase of sleep, which is important for dreams, learning and memory. On top of that, the body adapts over time, which leads to an increase in the amount of alcohol necessary to be ingurgitated to have its usual effect.

Coffee blocks adenosine, which is responsible for inducing sleep and thus reduces the feeling of fatigue. Furthermore, caffeine can heighten the pulse and has a diuretic effect that can lead to more frequent urination and sleep interruptions during the night.

Recommendations:

– Reduce caffeine intake – coffee, energy drinks –, especially in the second part of the day.

– Reduce alcohol consumption overall.

Conclusion

Sleep is essential: It is a process that is part of our daily routine and we must give it the attention it deserves, like any important component in our life, such as food, water and air quality. Discipline is very important and the recommendations above should help you improve sleep hygiene and life hygiene in general.

Sleep discipline is not a simple fad or trend: the implementation of a good routine can make the difference between a balanced and healthy life with a clear, strong mind, and a chaotic life that can lead – and usually leads – to health conditions over time.

The key is with us and the decisions we take.

Vitixa does not offer medical advice, diagnose health conditions, or provide treatments. The information shared on this site is not a replacement for professional medical guidance. Always consult a healthcare professional before taking any action.