Sleep...Your super power?

You can't afford not to watch this Ted Talk! Learn more about sleep's impact on your learning, memory, immune system and even your genetic code with sleep expert Matt Walker...

Some hacks to Improve your sleep 

The following are a range of tools for improving poor sleep. Some maybe more applicable to your own situation. If sleep problems continue despite the application of the following strategies it is advisable that you seek attention from a trained sleep specialist.

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• Deal with chronic pain and other medical problems. If poor sleep is due to chronic pain, other health conditions or unresolved problems in daily life then it is important to resolve those issues if possible. A chronic health problem with symptoms such as pain or poor breathing can seriously affect sleep. One common problem affecting sleep is sleep aponea and it needs thorough assessment and appropriate therapy
• Avoid bright light at least a few hours before going to sleep. When the retina senses light it signals the pineal gland to suppress the release of melatonin (sleep hormone). Also, ensure your bedroom blacks out any external light.
• This includes resisting/ limiting screen time on electronic devices for the above reason.
• If noise bothers you, use earplugs or a white noise machine. This maybe especially of use when sleeping with a noisy partner!
• Don’t use your bed for anything but sleep (and sex). The possible exception is reading which can assist with sleep for many people. (Make sure it is not work related!)
• Avoid excess alcohol, coffee and other stimulants near bedtime. Stimulants will make sleep difficult for some hours. A regularly high alcohol intake will also have a negative bad effect on sleep patterns.
• Avoid drinking large quantities of liquid at night. Drinking too much lowers the sleep threshold and causes people to wake up to urinate.
• Avoid eating anything with sugar or salt before bed. Salt will encourage excessive drinking and urination. Sugar will only stimulate your nervous system. 
• Limit intense exercise to 3 hours before going to bed.  The circadian rhythm is tied not only to light exposure but also to body temperature. A warm body temperature at night will lead to light sleep, while a cool body temperature will promote deep sleep. Ideally when you go to sleep at night your body temperature should be in the process of dropping. 
• Adopt a regular sleep pattern. Going to bed when sleepy at a reasonably consistent time is an important part of sleeping well, but getting up at a regular time is even more important. Many people don’t feel sleepy at night, go to sleep late and then feel tired and sleep in late the next morning. This perpetuates a poor sleep pattern and can make one frustrated for not feeling sleepy at a more reasonable hour at night. The important thing is to get up at a reasonable and consistent time in the morning. Although this maybe difficult, within a few days the body clock will reset and you will feel sleepy earlier at night.
• Limit afternoon power naps to 20-25 minutes. If you are suffering from sleep deprivation a nap may help. But keep it short. Long naps may make you too groggy or affect your night- time sleep.
• Try relaxation exercises to help go to sleep or get back to sleep if you wake during the night. Mindfulness activities can help you be more relaxed during the day but also help sleep better and deeper at night. The mental and physical rest attained during meditation can be deeper than even during sleep.
• Postpone thinking or worrying about anything until the next day. This is easier said than done. One useful tool is to do all your planning for the next week or day before you retire. Keeping a “dump pad” by the side of your bed to write down any concerns or things you need to remember, allows space for your mind to relax and sleep.
• Don’t try too hard to go to sleep. You will only be frustrated and work yourself into an anxious state of mind. Waves of sleep come every 75 to 90 minutes and last for 10 minutes approximately. It is important to work with your bodies rhythm and let the wave pick you up and take you when it arrives. Being angry and frustrated activates the stress response. If you haven’t gone to sleep within 30 minutes of going to bed then either lie and try some muscle relaxation techniques (that will give you as much rest as sleep), or get out of bed and try something restful like reading until the next wave of sleep comes. These strategies can also work if you awake during the middle of the night.
• Sleeping pills can play an occasional role in improving sleep if prescribed and taken appropriately, but using sleeping pills regularly for more than a few weeks is enough to create dependency and distort sleep patterns rather than rectify them. In fact a high proportion of insomniacs report a worsening in their condition. This can also be associated with a worsening in depression and reduced energy. Alternative drug measures for insomnia include melatonin an important hormone for our sleep-wake cycle (and our immune system). Melatonin is useful in rebooting ones circadian rhythm when faced with jet lag associated in changing time zones.
• Create your own sleep hygiene ritual. We are creatures of habit so try developing a routine that slowly relaxes and prepares you for sleep. This may include a “trigger” such as a hot bath, music, writing a journal or relaxation technique that prime you before bed and ready for sleep
• Maintain a healthy and vital lifestyle. Poor sleep is often a symptom of other aspects of life being out of balance. A healthy unprocessed diet, regular exercise, appropriate amount of sun during the day and stress management techniques are key for consistently good quality sleep.

Are there any other rituals or behaviours that assist you in getting the best possible sleep? If so, I want to hear from you :)
 
RN Health Report Related Sleep Stories

Sleeping pills don't work for insomnia in the long run — they can often make your sleep worse — but there's good evidence a specialised type of cognitive behavioural therapy can help. Listen to Report

Some people are naturally inclined to sleep early and wake early, too — what you probably know as a 'morning lark' or 'early bird. Listen to Report
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