Learn to sleep: some tips for peaceful dreams
It may sound surprising, but getting a good night’s sleep can be learned, with regularity and consistency. However, not everyone is aware that a satisfying night’s rest requires the right sleep habits. For more content on self-care, click here or here.
Sleep time, sleep and exercise
When developing good sleep habits, it is essential to go to bed at about the same time every night and, if possible, to wake up at the same time. Always give your body time to slow down and prepare for a good night’s sleep. In other words, it’s not advisable to exercise in the evening, because it will get you going instead of slowing you down. We increase the levels of the hormone endorphin in the body, which makes it harder to fall asleep. The best time to exercise is 5–7 pm
Light dinners, sweet dreams
Eating late and drinking alcohol before bedtime can lead to poor and fragmented sleep, and can even contribute to weight gain! Try not to eat after 6 pm, or only eat very light meals, to improve your metabolism and sleep quality. If you’re looking for a late-night snack, try healthier options such as oatmeal, yoghurt or nuts. Several of these have a positive effect on melatonin production. Alcohol should also be avoided. Although its primary effect is relaxing and even sleep-inducing, the effects wear off quickly. Overall, however, it reduces melatonin levels, disrupts circadian rhythms, which can delay REM sleep and cause insomnia. It is by no means part of healthy sleep hygiene. When consumed regularly, tolerance increases and more alcohol is needed to achieve sleepiness, while further degrading sleep quality.
Light and sound
Remember that even the smallest noise can have an impact. If snoring is a problem or you can’t get enough darkness, earplugs and eye masks can be a big help.
The relationship between temperature and sleep
Circadian rhythms regulate body temperature. Lowering the temperature in the bedroom to 20 degrees is the most recommended for sleep. The body adapts to lower room temperatures and helps you feel sleepier.
Stress reduction in the shower
Showering or bathing before bedtime lowers body temperature and promotes healthy sleep hygiene. If you prefer to bathe in the morning, it can still feel good to wash away the day’s stresses in the evening. And if you’re often in a rush in the mornings, an evening bath will allow you to take the time to do just that.
Electronic devices are not recommended
TVs, smartphones and laptop screens emit blue light, which can be stimulating and make it harder to fall asleep. Sleep studies have shown that high levels of blue light before bedtime can reduce melatonin levels, lead to insomnia and delayed REM sleep. Turn off your screen 1 hour before bedtime! Wait until the morning to read the news, watch your current Netflix series or check Instagram. Those aren’t going anywhere, they’ll wait, I promise!
Journal writing, processing daily events
Journal writing is good for mental health. It reduces stress, helps you remember the good things, the good ideas, helps you write out the day’s events before bedtime. You don’t have to write a novel, just write down the thoughts and feelings you’ve been putting aside all day.
A warm drink for a restful sleep
A cup of warm tea or your favourite drink can warm you up and put you in the mood for sleep. Chamomile tea has been used for centuries to treat sleep disorders and insomnia. Drinking warm milk can also help you sleep. Turmeric is a superfood that can help you fall asleep and fight depression and inflammation, as well as having analgesic properties.
Aromatherapy and essential oils
Essential oils and aromatherapy have also long been used to treat stress. Different parts of the flowers are pressed into an oil, which then gives off long-lasting soothing scents. You can apply these oils to your skin or put them in a diffuser. Put some lavender and cedar in your diffuser before you go to bed! Essential oils and aromatherapy may not work for everyone, especially if you’re sensitive or allergic to smells, but it’s worth a try.
If you’ve done everything you can to get a good night’s sleep but you’re not sleeping well or you can’t get into a good deep sleep state, you need help. You may be suffering from a sleep disorder. If this is the case, it is important to visit a sleep centre so that an expert sleep specialist can find out what is causing your sleep problems and help you to improve.
References:
https://www.mdanderson.org/publications/focused-on-health/healthy-sleep-habits.h13-1589046.html
https://www.healthline.com/health/sleep-hygiene
https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379
