Sleep Matters

Nothing impacts our health and wellbeing quite as much as a period of insomnia. You know how it goes: you struggle to drop off then you toss and turn all night or you fall fast and deep only to wake up and realise that far from being time to get up, you haven’t even made it into the next day yet. Over time, lack of quality sleep can be completely debilitating.

The reasons for disrupted sleep patterns are numerous with many being rooted in the different stages of our lives and the circumstantial and physiological influences at play. In general terms though, the most common factors include:

·       Stress and anxiety

·       Alcohol

·       Caffeine

·       Eating habits

·       Digital overload

·       Environment

·       Exercise

·       Age

Thankfully there are some things we can do ourselves to improve our quality of sleep, including managing what we consume. Take caffeine for example. Some people can knock back an espresso or two before bed and sleep like a baby but for others any trace of caffeine after noon can play havoc with their sleep that night. The key is to figure out where you lie on that spectrum and then work within it. Similarly, with alcohol, a few drinks in the evening might mean you drop off quickly but there’s every chance you’ll find yourself staring at the ceiling in the middle of the night wondering why. The answer’s simple: alcohol might have a sedative effect initially but as your body metabolises it, it becomes more stimulating, in turn interfering with your sleep rhythms. Alcohol is not your friend when it comes to a good nights’ sleep.

What and when we eat matters too. There’s method in the ‘breakfast like a king, lunch like a prince and dinner like a pauper’ mindset.  If you go to bed on a full stomach your body’s too busy digesting to sleep. Keeping it light when it’s late is the mantra. Avoiding foods which might unsettle your digestion (think spices, onions, fat etc), leaving you reaching for the Rennies at 2 am is wise and tempting as it is to get the ice cream out with that late night film, an excess of sugar is sure to over stimulate your brain, leaving you tossing and turning.

Stress and anxiety aren’t quite as straight forward to control however, and they’re much more insidious. Finding long term ways to relax physically and mentally before bedtime can create embedded good habits which kick in when you need them most. Hot baths, warm non-stimulating drinks, meditation and self-care rituals can all contribute to a more relaxed transition from wakefulness to sleep.

Creating a calm, uncluttered technology free zone in the bedroom can also significantly help that transition. Not only does a quieter space encourage relaxation but a technology free space helps create the conditions which are conducive to a good night’s sleep. Why? Because the blue light which comes off technological devices suppresses the production of melatonin in the brain which is the hormone we need for sleep. Losing that blue light lets your brain do what it needs to do.

Regular exercise which naturally tires the body, avoiding those enticing mid-afternoon naps and developing a consistent sleep schedule (the goal is 6-8 hrs a day) all significantly boost your readiness for sleep too. We are fundamentally creatures of habit and our bodies respond well to routines. When we get the internal and external conditions right, we give ourselves the best chance possible for a healthy, sustainable sleep pattern.

As for the age factor - that’s a whole different topic and it’s one I’ll be delving into in another article. In the meantime, controlling what you can, exploring the wealth of reliable on-line supports available to you and knowing you’re not alone in the struggle to sleep (1 in 3 people struggle) are all good starting points to help break the soul-destroying cycle of insomnia.

*This article was first published in Ayrshire Magazine