“Sleep is that golden chain that ties health and our bodies together” Thomas Dekker
Like a lot of people, we have a love hate relationship with sleep. When it’s good it’s harder to think of a more refreshing and rejuvenating activity and when it’s bad, everything feels that much harder.
The science on sleep still has a way to go before we fully understand the mechanics, the role the brain plays, the full range of benefits and adverse side effects that are involved. However it doesn’t take a genius to understand the importance sleep plays in everyday functioning.
The more obvious benefits of sleep include the rejuvenation of energy, improved levels of mood, greater cognitive function and overall feelings of well-being. Sleep is also thought to play a critical role in learning and memory, and forms part of our biological and hormonal processing cycles. Judging by the fact that three scientists just won a Nobel Peace Prize for the work they’ve done on the sleep/wake cycle, those closest to the subject know it’s a pretty big deal.
In addition, the downsides of not getting the right amount and type of sleep aren’t super appealing. Apart from missing out on all of the benefits mentioned above, there is a train of thought that suggests sleep is a key component of supporting mental health. Whilst the relationship between sleep and mental health is complex and direct causation hasn’t been proven, a growing body of evidence suggests the two are closely linked and by treating and improving one you can positively influence the other. This alone is a good enough reason to give it some attention.
Despite the many benefits, the figures on sleep highlight an alarming problem. Research completed by the Sleep Health Foundation found that over a third of Australians have poor sleep patterns that lead to fatigue and increased risk of unsafe behaviours. Scarily 1 in 5 people reported dozing off at the wheel at some time and five percent had even had an accident after falling asleep while driving. Across the board the numbers showed an increase of between 5 and 10 percent since a similar study in 2010 highlighting that sleep deprivation is a growing problem.
One of the challenges with sleep is that individual sleep needs vary and change over time. For example, one person may function well off 7 hours of sleep whereas another person might need 9 hours of sleep to function at the same level. Equally as we get older our sleep patterns change and whilst the hours of sleep we need typically reduces we find it far more difficult to get the deep sleep you’re accustomed to seeing within teenagers. Equally some people are natural night-owls who sleep and rise late, others are larks who sleep and rise early, and a big chunk of us are somewhere in between.
There are however some universal tips to make sure you’re getting the right sleep to suit whatever your individual sleep needs are.
Importance of routine
In a lot of ways your body and mind is like a machine. With standard inputs it conditions itself over time meaning that whatever habits you have, it will grow to learn and expect in future. In the context of sleep, the steps you take in the time leading to bed and then when in bed forms your night-time routine. This routine can have major impact on the amount and quality of sleep you get.
The best night-time routine will be whatever works for you however ideally includes limiting caffeine, dimming unnatural lights, avoiding mentally stimulating activities, engaging in a calming activity such as reading or meditation and sticking to a relatively consistent bed time.
That’s not to say that some people need to do all of these things – for example those crazy after-dinner coffee drinkers – however if you’re sleep isn’t easy to come by these factors will definitely get you moving in the right direction.
Unplug
In a world where devices are everywhere and by our side at all times, it’s not a surprise to learn that a lot of people take their phone or tablet to bed and regularly use their chosen device whilst in bed.
This is probably one of the most damaging activities you can do in terms of good sleep hygiene for a number of reasons. Firstly the act of engaging in a stimulating activity will heighten your alertness thus preventing the signals to your brain that it’s time for bed. On top of that the unnatural light your device is radiating signals that it’s day time which isn’t the biologically primed time to rest. Finally it suggests to your brain that your bed is a place to be active in as opposed to the place of rest and relaxation that supports quality sleep.
If we could only make one suggestion for a better night’s rest it would be to unplug yourself from all devices before going to bed and leave them from arm’s reach until you’re up and ready to start the new day.
Get your environment right
We’re always in awe when we see children sleeping in the middle of a loud restaurant. It’s impressive when you consider that even the slightest noise is enough to keep us wide awake into the night. Unfortunately we can’t always sleep like our formative years and as we get older our environment makes all the difference.
Noise is a big factor both in terms of limiting it for some and creating it for others. The noise you want to limit is obvious – barking dogs and ticking clocks come to mind – however you might actually find some noise such as a fan, air-conditioner and even traffic soothing. There are also more apps than you can poke a stick at to generate a variety of noises, guided meditation practices or narrated stories all designed to help you sleep. Calm and White Noise are our go-to choices.
Other factors that are really important is limiting the amount of unnatural and natural light that comes into your room and trying to keep your room cool through the night as it’s easier to sleep in cooler temperatures. If you can’t do that and are desperate, throw in some ear plugs, chuck on an eye mask and cover yourself with a wet towel. It might just do the trick.
Follow these tips and you’ll be well on your way to a better night’s sleep helping you feel rejuvenated to take on a new day and whatever life throws at you.
Action for the week:
- Review your pre-bed routine and make conscious changes that will help get a better night’s sleep.
- Unplug from all devices and keep them out of arm’s reach until you’re out of bed the next morning.
- Ensure your environment is conducive to a good night’s rest with a focus on noise, light and temperature.
Getting a good night’s sleep is literally the best way to start your day and will leave you ready and raring for the new day. It’ll improve your energy, performance, mood and overall well-being. You’ll be more resilient to life’s challenges in the short-term, have better mental health over the long-term and be well on your way to living a healthier and happier life.
In our next post we’re going to look at the practice of reflection, how it can be used and the benefits of introducing it into your life. We’ll also include use cases where reflection continues to deliver value to our lives. Until then, sleep well.
We’d love to hear your thoughts on how you get a good night’s sleep, what has or hasn’t worked for you, and any other comments or questions you have. Please reach out to us at any of our social media channels.