How to get better sleep, tonight.
Human beings spend close to a third of their time alive in a state of unconsciousness. Why? Because we would die without it. Sleep is a process of regeneration. Our muscles repair. Our brains consolidate memory. However, lack of sleep (quantity and/or quality) can reduce your body’s ability to repair and adapt. This can lead to a long list of short- and long-term health issues.
Short-Term Effects of Lack of Sleep
Cognitive & Movement performance impaired (several studies show it’s as bad or worse than being drunk)
Mood altered (increased levels of anger, stress, emotional instability, sadness, irritability)
Metabolism altered (increased eating, insulin resistance, variable energy levels)
Immune function reduced (increased susceptibility to infection and elevated inflammation)
Blood Pressure elevated
Long-Term Effects Linked to Lack of Sleep
Obesity
Diabetes
Heart Disease
Stroke
Dementia
Occupational Accidents
Most Common Sleep Disorders
Insomnia (being unable to fall or stay asleep) – whether it is Transient (< 1 month) or Chronic (>1 month), Insomnia can be due to a long list of minor &/or major issues e.g. fluctuating work schedule, anxiety, diet, stress, caffeine, disease etc
Sleep Apnea (person stops breathing for short periods during the night) – related to obesity, aging, &/or alcohol
Restless Leg Syndrome (uncomfortable sensations in the legs) – related to pregnancy, chronic disease like diabetes, anaemia, caffeine, or family history
Narcolepsy (falling asleep at inappropriate times) – lack of a chemical called orexin due to autoimmune/neurodegenerative disease
Parasomnias (disorganised sleep cycles causing disorders such as sleepwalking and night terrors) – more common in children, but adults show links to certain medications or neurological disorders
How to Get a Good Night’s Sleep
Lifestyle: General factors that can affect sleep
Reduce caffeine intake (especially later in the day) as it is a stimulant
Reduce alcohol intake (alcohol interrupts normal sleep cycles)
No heavy meals close to bedtime (digestion interrupts sleep cycles)
Stop smoking – nicotine is a stimulant (and may also cause nightmares)
Get regular exercise but not late in the evening
Get sufficient sunlight exposure during the day (especially the morning)
Sleep Hygiene: Factors specifically relating to the how, when, and where
Keep the same bedtime and wake up the same time every day (even weekends)
Switch off all electronics at least an hour before bedtime – if that’s not an option due to work needs, download an app that shifts the light of your screen to the red spectrum (affects a chemical called melatonin)
Set up your bedroom to be quiet (e.g. double-glazed windows, or an app that simulates soothing sounds), cool (aircon or a fan if necessary), and dark (black-out curtains, etc)
A really interesting resource on how to set up your bedroom for optimum rest: https://sleepfoundation.org/bedroom
Ensure a comfortable sleeping posture – use as many pillows as you need to maintain it
Stimulus-control: Associate your bed with sleep and (almost) only sleep
Don’t eat, read, or watch tv in bed
Go to another room instead of tossing and turning, and return when you’re ready to try again
Relaxation therapy: Some mindfulness/meditation techniques.
Breathing – simply drawing focus onto your slow breathing can induce calm
Body Scanning – drawing focus on the tension in the body (start at the feet and work up) and consciously relaxing each area
Bio/neurofeedback – this usually involves using devices prescribed by a sleep clinic based on your particular type of insomnia
Medication
If the above behavioural methods have not yielded sufficient benefits, then chemical assistance might be necessary.
Over-the-counter (chat to your pharmacist)
Antihistamines – off-label use but can cause sufficient drowsiness for mild insomnia
Prescription (chat to your doctor)
Melatonin – recently removed as an OTC option due to insufficient research on safety/dosing but does show benefit
Benzodiazepines – better for stress-relief than sleep, and side-effects include memory loss, rebound insomnia, and dependence
Non-benzodiazepines – more targeted and less daytime sleepiness, but otherwise similar side-effects
Eszopiclone – New, but does show benefit and safety for long-term use
Ramelteon – New, but does show benefit and safety for long-term use
Sleep Clinics
If these other options have been exhausted (terrible pun), it might be necessary to undergo sleep observation constantiasleepcentre.com or investigate your apnea.
Sleep is part of the foundation of health. You cannot be truly healthy without rest and recovery. So, if you are battling to sleep, it’s time to make some changes.
