Did you know that insomnia is more common among women and those who are obese, have high blood pressure, anxiety or depression? And more and more studies are linking weight gain with sleep loss. Numbers-wise, adults should sleep eight to nine hours per night to help maintain a healthy weight. One theory is that lack of sleep disrupts hormones such as leptin and insulin which regulate appetite and body weight. Another explanation is that sleep deprivation leaves us too tired for exercise. And since losing sleep can also make us moody, we may turn to food to cheer us up.
The first step is to understand exactly how much sleep is enough. While sleep requirements vary slightly from person to person, most healthy adults need at least eight hours of sleep each night to function at their best.
The first rule is to keep a regular sleep schedule. By going to bed and getting up at the same time each day, you will feel much more refreshed and energised than if you sleep the same number of hours at different times. This holds true even if you alter your sleep schedule by only an hour or two. Consistency is important.
It's all about discovering your optimal sleep schedule. Find a period of time (a week or two should do) when you are free to experiment with different sleeping and waking times. Go to bed at the same time every night and allow yourself to sleep until you wake up naturally. No alarm clocks! If you’re sleep deprived, it may take a few weeks to fully recover.
One natural way to regulate your sleep is by using light. Melatonin is a naturally occurring hormone that helps regulate your sleep-wake cycle. Melatonin production is controlled by light exposure. Your brain should secrete more in the evening when it’s dark. However, many aspects of modern life, such as spending long days in the office without natural light can disrupt your body’s natural production of melatonin and with it your sleep-wake cycle. The other problem is your TV or computer screen. Both can suppress your body’s production of melatonin and make it harder to sleep. However, there are ways for you to naturally regulate your sleep-wake cycle, boost your body’s production of melatonin and keep your brain on a healthy schedule.
So, you need to increase light exposure during the day. Remove your sunglasses in the morning. Spend more time outside during daylight. Try to take your work breaks outside in sunlight, exercise outside or walk your dog during the day instead of at night. Let as much light into your home/workspace as possible. Keep curtains and blinds open during the day and move your desk closer to the window.
Boost melatonin production at night. Turn off your television and computer. Many people use the television to fall asleep or relax at the end of the day. Not only does the light suppress melatonin production, but TV can actually stimulate the mind, rather than relaxing it. Try listening to music or audio books instead or practice relaxation exercises.
Don’t read from a backlit device at night, such as an iPad. If you use a portable electronic device to read, use an eReader that isn't backlit, that is one that requires an additional light source such as a bedside lamp.
Change your light bulbs. Avoid bright lights before bed and use low-wattage bulbs instead.
When it’s time to sleep, make sure the room is dark. The darker it is, the better you’ll sleep. Cover electrical displays, use heavy curtains or shades to block light from windows or try an eye mask to cover your eyes. The key is to create a relaxing bedtime routine.
If you make a consistent effort to relax and unwind before bed, you will sleep easier and more deeply. A peaceful bedtime routine sends a powerful signal to your brain that it’s time to wind down and let go of the day’s stresses.
Keep noise down and your room cool. A bedroom that is too hot or too cold can interfere with quality sleep. Make sure your bed is comfortable.
But your everyday lifestyle is the most important factor to sleeping well. Eat right and get regular exercise. Your daytime eating and exercise habits play a role in how well you sleep. It’s particularly important to watch what you put in your body in the hours leading up to your bedtime.
Stay away from big meals at night. Avoid alcohol before bed. Many people think that a nightcap before bed will help them sleep. While it may make you fall asleep faster, alcohol reduces your sleep quality, waking you up later in the night. To avoid this, stay away from alcohol in the hours before bed.
Cut down on caffeine. You might be surprised to know that caffeine can cause sleep problems up to 10 to 12 hours after drinking it! Consider eliminating caffeine after lunch or cutting back your overall intake.
Avoid drinking too many liquids in the evening. Drinking lots of water, juice, tea or other fluids may result in frequent bathroom trips throughout the night. Caffeinated drinks act as diuretics and only make things worse.
Quit smoking. Smoking causes sleep troubles in numerous ways. Nicotine is a stimulant which disrupts sleep. Additionally, smokers actually experience nicotine withdrawal as the night progresses making it hard to sleep.
If you need a bedtime snack, try half a turkey sandwich, a small bowl of wholegrain, low–sugar cereal, Granola with low–fat milk or yoghurt or a banana.
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