Chasing the elusive shut-eye
Why is it so difficult to get a good nights’ sleep and what can we do to improve this?
People yelling, next doors’ music blasting and car alarms ringing. 8 hours of good quality, undisturbed sleep may seem like mission impossible when you live in a thin-walled terraced house in Hyde Park. But as term continues on what are the consequences of the progressive lack of sleep and what can we do to change this?
Poor quality sleep is common amongst the student population and is associated with increased risk of poor mental health and poor academic attainment(1). In the longer term, sleep deprivation is related to increased risk of obesity, diabetes and cardiovascular disease(2). So, with all these consequences, it would seem important to prioritise sleep for both our physical and mental wellbeing. Yet, as students we still continue to adopt behaviours which hinder not only the quantity of our sleep, but also the quality.
There are many sleep interruptions in our environment that we can’t change. However, we can make simple changes in our own behaviour that can help us reach that all-important 8-hour mark. The benefits of enough sleep are endless. Current evidence suggests enough sleep can improve how we feel and behave and the relationships with the people around us. So below are a couple of tricks that have worked for me when trying to fit the zzz’s into a hectic schedule.
Sleeping routine
A regular nightly routine is one way to help the body recognise that it is time for bed. Whilst going to bed and waking up at the same time each day is the best way to knock your body into its circadian rhythm, the practicality of this with a busy student lifestyle may be more difficult. However, there are ways to trick your body by creating routines that you practice every night before going to sleep. This may be taking a warm shower, reading a chapter of a book or meditating. The importance lies in the regularity, so try and carry out the same routine every night to allow the brain to make these connections allowing it to prepare for and induce sleep.
Avoid blue light
Exposure to ‘blue light’ from electronics can impact the quality of our sleep, even after we’ve turned our devices off. Blue light disturbs a hormone called melatonin which is responsible for telling our body when it is time to sleep. Turning off our screens in advance of when we are planning to fall asleep — ideally 1 hour — can be useful in telling our bodies that it is time to rest. Or if you don’t think you can do without, check the settings on your phone. Newer devices commonly have a ‘blue light filter’ which reduces eye strain by limiting the amount of blue light emitted by the screen. Otherwise try downloading a filter app like twilight or f.lux which work in the same way.
Cool it down
Maybe one of the only perks to living in a chilly student house is that a cooler temperature at night actually helps to induce sleep. When you are lying in bed, your body temperature decreases to initiate sleep. And if your room is cooler, it will aid this process to make falling asleep much easier. However, if you are having the problem that your room is too cold, try placing a hot water bottle at your feet. This will cause your blood vessels to expand and shift your body temperature to a more comfortable setting.
Move
There are many benefits of regular exercise on sleep. Firstly, exercise helps to physically tire out the body which can aid with both the process of falling asleep and the quality of sleep. Secondly, a good work out is a time to release any pent-up tension from the day. This will help banish any bedtime stress that would otherwise keep you up. Finally, exercise is followed by a drop in body temperature which, as discussed, is an important part of falling asleep. Try and find a way to schedule some exercise into your day.
Swap out the caffeine
Avoid coffee, black tea or green tea before you head to bed. They all contain caffeine which may be keeping you up at night. Try a decaffeinated alternative or a mug of warm milk. Milk contains a chemical called ‘tryptophan’. Tryptophan helps the body produce serotonin which induces a more restful and deeper sleep. Whilst the evidence for milk as an inducer of sleep is still mixed, the routine of having a glass of milk before bed may be a soothing way to end your day and help you get a restful nights’ sleep. Remember, the half-life of caffeine is approximately 6 hours in healthy adults. Consider this when timing your afternoon coffee break, or try and avoid it altogether.
The 4 to 7 rule
Breathe in through the nose for 4 seconds. Breathe out through the mouth for 7 seconds. And repeat. These movements mimic those of your natural breathing pattern when you sleep which can trick your brain into inducing sleep. Also, if it is busy thoughts keeping you awake, practicing breathing patterns is a good way to distract your mind.
Whilst many of us have trouble sleeping on occasion, it is important to recognise when your sleep deprivation is becoming more of a problem than it should be. Signs of sleep problems include(3):
· Finding it difficult to fall asleep
· Lying awake for long periods at night
· Waking up several times during the night
· Waking up early and failing to go back to sleep
· Feeling like you have not slept well when you wake up.
There may be many reasons why you are not sleeping well. If you are worried about your sleeping patterns, come and talk to the LUU help and support team in the Union foyer. If your lack of sleep is affecting your daily life or causing distress, it may be worthwhile making an appointment with your GP. Visit the NHS website for further advice and download some of the ‘sleep apps’ they have available, which are designed to help you manage your sleep.
Finally, ‘Big White Wall’ offers a 24/7 online peer and professional support online with trained counsellors. This offers a safe anonymous space for you to get things off your chest and receive support at any time of day. To join this online community, visit bigwhitewall.com and sign up with your university email address. You can then anonymise yourself with a username whilst using Big White Wall.
References
(1)Foulkes, L., McMillan, D., & Gregory, A. (2019). A Bad Night’s Sleep on Campus : An Interview Study of First Year University Students with Poor Sleep Quality.
(2)https://patient.info/news-and-features/why-do-we-need-sleep
