Sleep in Mind - By Jacquie Lamont and Jo Highet
During this time of uncertainty when routines are different and our thirst for information may be greater than ever - it can be very tempting to stay up later reading on our phones, tablets or laptops- it is likely that more people’s sleep will be impacted. Below is a blog written by one of Health in Mind’s volunteers, Jacquie, generously sharing her own experience and learning as a result of insomnia.
Sleep is vital for our wellbeing and general health, but for the most part when we sleep well we take a good night’s sleep for granted. However, when you start to struggle you realise how important sleep is and how difficult the daytime can be. I learned this recently when I struggled with chronic insomnia for over a year. My problems first started when I came off migranine medication after 6 years.I had just got my sleep routine back on track when I developed kidney stones and my sleep was further disrupted with all the pain and problems that that caused.
I am now sleeping well, getting between 7 and 8 hours a night routinely. That’s not to say I don’t still have the occasional blip but I now know what to do to get myself back on track. So I would like to share with you a little of what I have learned during this experience.
Getting good quality sleep is important for both our physical and mental health. It can also improve productivity and overall quality of life.
We know how important it is for babies and toddlers to have a good bedtime routine to help them get to sleep and this doesn’t end as we get older. Everyone, can benefit from practicing good sleep habits and you don’t need to have a sleep problem to benefit from implementing a few changes. Good sleep habits are known as sleep hygiene,I have put together a short guide on sleep hygiene which I hope helps.
What is sleep hygiene?
The term “sleep hygiene” refers to a series of healthy sleep habits that can improve your ability to fall asleep and stay asleep. These habits are the cornerstone of a good night’s sleep.
They include your behaviour during the day, and especially before bedtime, as your routine or lack of it, can have a big impact on your sleep either promoting a healthy night’s sleep or contributing to sleeplessness. Even a few slight adjustments can, in some cases, mean the difference between sound sleep and a restless night.
If you have difficulty sleeping or want to improve your sleep, try out some of these healthy sleep habits.
Keep a consistent sleep schedule.
That means going to bed and getting up at the same time every day, even at weekends or during holidays. This can be challenging especially at the moment when many of us are at home due to the restriction imposed on us by the coronavirus.
Get some exposure to day light.
Exposure to sunlight during the day, as well as darkness at night, helps to maintain a healthy sleep-wake cycle.
Try not to nap during the day
By napping during the day you are reducing your sleep drive and making it more difficult to fall asleep and stay asleep all night. However, if you must nap try to make it no more than 30 minutes.
Set a bedtime that is early enough for you to get at least 7 hours of sleep. An adult between the ages of 18 to 64 is said to need 7 to 9 hours sleep a night. Those older than 64 many need less but only slightly, 7 to 8 hours a night
Avoid going to bed if you are not sleepy.
You want to teach your body that bed means sleep
If you don’t fall asleep after 30 minutes, get out of bed.
Don’t lie in bed tossing and turning it just leads to anxiety about falling asleep. It is better to get up do something relaxing and try again when you feel sleepy. Worrying about sleep makes the whole process of getting some shut eye that much harder.
Establish a relaxing bedtime routine.
A regular nightly routine helps the body recognize that it is bedtime. This could include taking warm shower or bath, reading a book, or light stretches. When possible, try to avoid emotionally upsetting conversations and simulating activities before attempting to sleep. Do something relaxing and non-stimulating to let your mind relax. It could be meditating, reading, (a book or magazine – no screens) or listening to relaxing music or an audio book.
Use your bed only for sleep and sex only.
Again this is to allow you to associate bed with sleep only. So don’t be tempted to watch TV, read your emails or check your phone.
Make your bedroom as comfortable and as quiet and relaxing as possible. Keep the room at a comfortable, cool temperature. I am sure it goes without saying that your mattress and pillows should be comfortable. The bedroom should be cool, between 60 and 67 degrees. As our body gets ready for sleep our body naturally cools down, so a cool temperature helps with this natural process. Bright light from lamps, cell phone and TV screens can make it difficult to fall asleep, so turn them off or adjust them when possible. Red light displays on digital alarm clocks are more sleep friendly than green. Consider using blackout curtains, eye shades, ear plugs, and "white noise" apps. Keep a window open if you can, and a fan may be helpful in the summer when the weather is hot.
Limit exposure to bright light in the evenings.
This helps our body to make melatonin the body natural sleep inducing hormone.
Turn off electronic devices at least one hour before bed.
The blue light from our devices can interrupt our natural sleep pattern and it is a good idea to have less stimulation and allow your mind quieten down.
Avoid having a large meal too close to bedtime.
If you are hungry at night, eat a light, healthy snack. It is best to have your main meal at least 3 hours before bed. Heavy or rich foods, fatty or fried meals, spicy dishes, fruits, and soft drinks can trigger abdominal discomfort. When this occurs close to bedtime, it can lead to painful heartburn and indigestion that disrupts sleep.
Exercise regularly and maintain a healthy diet.
As little as 10 minutes of aerobic exercise, such as walking or cycling, can drastically improve night time sleep quality. For the best night’s sleep, most people should avoid exercising too close to bedtime.
Avoid consuming caffeine in the afternoon or evening.
Caffeine is a stimulant and can have long half-life. Remember caffeine is not only found in tea and coffee but in some soft drinks and chocolate too.
Avoid consuming alcohol before bedtime.
While alcohol is well-known to help you fall asleep faster, too much close to bedtime can disrupt sleep in the second half of the night as the body begins to process the alcohol often causing multiple awakenings and/or difficulty getting back to sleep.
Reduce your fluid intake before bedtime.
If you find your night’s sleep disrupted by visits to the loo try reducing your fluids in the evening or setting a time when you have your last drink for the night.
You don’t need to try all of these at once, perhaps pick one or two that feel achievable and give them a try.
On a personal note I found taking a high dose probiotic and inulin really made a huge difference to my sleep. I discovered this pretty much by accident as I developed bad IBS symptoms after taking a number of courses of antibiotics for infections caused by kidney stones. Antibiotics are well known to knock out your gut friendly bacteria and the relationship between gut health and overall health is just really beginning to be understood. There is a strong gut brain connection and the gut is often referred to as the second brain.
If you want to know more about using Inulin have a look at the Truth about Sleep by Dr Michael Mosely.
Although lack of sleep can have a huge impact on our lives there are things we can put in place to help. It is very individual and the reasons for our lack of sleep can be wide ranging.
If you would like to read more you can do so here:
Mind
Sleep Foundation