Falling asleep may seem like an impossible dream when you’re awake at 3 a.m, but good sleep is more under your control than you might think. Following healthy sleep habits can make the difference between restlessness and restful slumber.
This is known as “sleep hygiene"— This can help anyone maximise the hours they spend sleeping, even those who's sleep is affected by jet lag, or shift work. Sleep hygiene may sound unimaginative, but it just may be the best way to get the sleep you need in this 24/7 age. Here are some simple tips for making the sleep of your dreams a nightly reality:
As natural light fades in the evening, the body releases melatonin, a hormone that induces drowsiness. In the morning the sun rises and the body releases a hormone known as cortisol that promotes alertness. However, Artificial light can skew this process, tricking the body into thinking its still day time even when it is dark outside so your body doesn't produce as much melatonin. To avoid this make sure you have the night light set on all your electronic devices and try to avoid too much screen time 30 minutes before bed.
Caffeine blocks a hormone called adenosine from binding to receptors within the brain, this hormone makes you feel tired and aids with sleep. Caffeine has a half life of 6 hours! Therefore, caffeine can inhibit the build up of adenosine and disrupt our circadian rhythm. It is advised to avoid coffee after 2-3 pm in order to gain the best quality sleep.
Sometimes we find it hard to shut off from work, family and even social media. Practising simple breathing techniques or simply lying still before bed and clearing the mind, focusing on our breathing can aid our sleep. If you need help with this, mindfulness and breathing technique soundbites are provided to all our members.
As you wind down in the evening your body temperature cools to allow you to move into your cycle of sleep, keeping your room cool will also aid in this transition into sleep.
