You need to retrain your association between bedroom and sleep.
So far, the first three tips covered preparation for night time.
Preparation starts in the day by getting outside blue light and getting exercise. Include a mixture of aerobic exercise and non aerobic such as meditation, yoga, breathing and mindfulness.
If you don’t get enough exercise then the effects of poor sleep quality are magnified . Continual or frequent poor sleep can lead to very undesirable long term effects.
Also, by having a routine, with a precise time so your brain/body can learn. The bedroom is for (switching off) and sleeping, thereby establishing a consistent sleep-wake cycle and schedule.
As ‘bedtime’ gets closer the preparation continues.
The aim is to wind down and following is what’s required to do this:
Relax
Switch the brain off
There are many methods to help you relax.
This can be called part of your sleep hygiene.
As with all these tips, it is best to start with all the ones applicable to you.
As you progress you will find you can pull back on some of them.
Suggestions to instigate winding down to relaxing:
Have a bath, read a book, take magnesium, play soft gentle music, put lavender on your pillow, meditate, do yoga, breathing and mindfulness.
If you want to sleep better, feel more relaxed and shed stress, try adding a short yoga, stretch and meditation session before bed. Researchers uncovered the benefits of this pre-slumber physical activity
What to avoid to assist winding down to relaxing:
Avoid coffee/caffeine:
Coffee/ caffeine mimics adenosine. This is produced naturally in the brain and it's purpose is to keep us alert and awake. Many coffee lovers have the tendency to feel it doesn’t affect them. However what happens is we adjust to the levels and do not notice the effects. We continually top up our caffeine levels. Cutting out all caffeine for a few weeks will eliminate it from your body. Then when you have caffeine again you will be aware of its effects. (Please note that as your body has become dependent on it you will get headaches. Take advice prior).
Avoid Cigarettes:
Although you may feel having a cigarette before bedtime relaxes you, nicotine is a stimulant. So this can actually work against you. It may cause disturbances in your sleep cycle (Sciencedaily found links).
Avoid Alcohol:
While a glass of wine or other alcoholic drink may help you fall asleep initially, it will also alter your sleep pattern. We are aiming for a natural deep sleep with REM sleep and without such disturbances of a light sleep and the liver enzymes metabolising the alcohol. The quality of your sleep is therefore altered.
Avoid Heavy Meals:
Do not eat close to bedtime. Give yourself time to digest a meal - especially a heavy meal - prior to bedtime. At least three hours before give the stomach time to digest so you can prepare for sleep. We can sleep and digest at the same time but it’s not advisable as gut function slows down whilst asleep (hence why you don’t eat before an operation). Also for those with reflux and heartburn you need to ensure your stomach has digested.
Sleep deprivation can be related to an increase in fat mass and obesity. This isn’t directly related to eating near bedtime. However there is possibly a link between sleep patterns and the gut microbiome’s role in gaining weight.
Avoid Sleeping pills:
They are very handy when you are really struggling.
However they are only meant as a short term measure.
They don’t help you to learn to sleep properly. We can get used to them and their effectiveness wanes.
If you take them for too long you may get withdrawal symptoms when you stop.
And be aware of side effects
2. To prepare your brain for nighttime:
The brain doesn't stop at night, however we want it to focus on processing and memories.
We don't want to be alert and be solving the problems of today. Or getting ready for the next day.
Two critical things to do at least an hour prior to going to bed -
a) make a list of what needs doing tomorrow (to get it off your mind) and
b) do a 'brain dump'. Get everything out of your head that's on your mind to assist with switching off. This can be in the form of journaling. It releases it from inside you.
This is to reduce anxiety, and increase relaxation.
Wishing you a restful quality sleep. Please contact with questions or for more help.
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