Sleep Prioritisation
If sleep is something you don’t prioritise, it might be something you should start putting a bit of effort into. Sleep medicine, compared to other areas in the medical world, is still in its infancy, however in the past 15 years there has been a lot of research into the effects of sleep quantity and quality on overall health.
Modern research is constantly uncovering more about the effects of disrupted sleep and a wide range of disorders, including hypertension, obesity and type-2 diabetes, impaired immune functioning, cardiovascular disease, mood disorders, neurodegeneration and dementia, and even loneliness.
No matter how busy our lives are, we cannot disregard what the research tells us about the importance of sleep on our mental and physical well-being.
So, are you ready to make some changes? Here are some ways to help promote more restorative sleep:
Get outdoors in the morning - When you get outside and are exposed to sunlight in the morning, your nocturnal melatonin production occurs sooner, which can help you to fall asleep more easily at night. Exposure to bright morning light has been effective against insomnia, premenstrual syndrome, and seasonal affective disorder (SAD). Sunglasses block exposure to sunlight, going shades-free in the daylight, even for just 10–15 minutes will ensure adequate exposure.
Develop a sleep routine - aim to go to bed and wake up at the same time each day. Set a bedtime alarm and stick to it.
Don’t exercise too late in the day - time it no later than 2-3 hours before bed to allow your internal bod temperature to cool down.
Avoid caffeine and stimulants - soft-drinks, coffee, teas (non-herbal) and chocolate contain caffeine, which is a stimulant. Even consuming these in the afternoon can have an affect on your sleep.
Avoid alcohol before bed - while you may think alcohol will help you sleep more deeply, it can actually reduce your REM sleep, keeping you in the lighter stages of sleep.
Avoid large meals and lots of fluids before bed - light meals are fine, however a heavy meal right before bed can cause digestive issues and interfere with a restful night sleep. Too much liquid will have you running to the toilet in the middle of the night.
Unwind before bed - don’t leave it until you hop into bed to relax. Set the stage at least 60 minutes before your bed time. Dim the lights (bright lights, including those from screens and devices, interfere with your melatonin production), read a book, drink a chamomile tea, diffuse some lavender essential oil. Creating your own evening ritual will help your body know when it is time for bed.
Set the stage - your bedroom should ideally be clutter free, no devices, TVs. The lighting should be dimmed, the room should be cool enough for optimal sleep.
Now go to sleep!