Sleep might just be the best preventative health cure to many ailments the human race faces, that’s according to scientist Matthew Walker, in his acclaimed work “Why We Sleep: The New Science of Sleep and Dreams.”
In his book, Walker points to the science behind many benefits offered by sleep, from more youthful skin, a better regulated metabolism (leading to better weight management) and improved cognitive function. In the book, he explains the Domino Effect sleep has on nearly every single aspect of our health. The main takeaway from the book? If you’re going to make one change this year, improve your sleep routine!
Easier said than done perhaps. As a rule of thumb, Walker explains that we should be sleeping eight to nine hours per night, with a potential afternoon nap added in of approximately 30 minutes to one hour around 1-2pm. He also puts forward a case that “midnight” should in fact be the middle of the night when it comes to our sleep routine – getting some shut eye (depending on your individual needs) from as early as 9pm.
Here are some tips on getting a better night’s sleep:
Keep a strict schedule
Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock, making it easier to fall asleep and wake up naturally.
Plan your light exposure
Natural light exposure during the day helps regulate your sleep-wake cycle (our circadian rhythm). Spend time outside, especially in the morning, to improve your sleep patterns. Equally, for an hour or so before sleep, be sure you are in a dark space with low lighting, to help signal to your sleep-wake cycle that it is nearly time for sleep.
Create a routine and invest in your sleep area
Having a relaxing pre-sleep routine can help your body register sleep signals. Some things that can help include having a hot shower or meditating. Similarly, small touches like a memory foam pillow and comfortable bedding can aid getting a good night’s sleep.
Limit screen time or use night mode
This is probably one of the more obvious ones, if you decide to be on your devices close to sleep time, switch to a warm none-blue light setting that most smartphones now have. Blue light is what causes the most disruption to your body’s ability to rest after electronic device use.
Check the temperature
Our bodies need the temperature of the room to be slightly cooler than usually to get a good night’s sleep. During the hotter summer months use air conditioning or a fan to help get the temperature right.
You are what you eat (and drink)
Don’t eat heavy meals too close to bedtime, as active digestion and heartburn can disrupt sleep. Similarly any beverages which contain stimulants such as caffeine can affect sleep. Avoid for at least eight hours before you sleep if possible.
Exercise regularly
Regular physical activity can improve sleep quality. However, try to avoid intense workouts close to bedtime, as it may make it harder to fall asleep. The best time to workout to help sleep is early in the day.
Manage stress
High levels of stress and anxiety can make it difficult to sleep. Practice relaxation techniques such as meditation, deep breathing, or progressive muscle relaxation to calm your mind before bedtime.
If you continue to have persistent sleep problems, consider consulting a healthcare professional or sleep specialist to identify and address any underlying issues.
Matthew Walker’s book, “Why We Sleep: The New Science of Sleep and Dreams” can be found here.
Image credit: Ann Danilina
