How Can We Sleep Better and Manage Common Sleep Issues?

Getting good sleep is the MVP of your overall health. It helps with memory, sharpens brain function, strengthens immunity, aids muscle recovery, balances hormones, and supports mental well-being – basically, the whole shebang. Yet, many people struggle with sleep a few times a week or more.

The Science Behind Sleep?

We all have a built-in clock in our brain, known as our circadian rhythm, a 24-hour cycle that regulates when we feel awake and when we feel sleepy. This natural rhythm, guided by light and dark, is heavily influenced by factors like sunlight, which plays the most significant role. The term “circadian” comes from the Latin words circa (around) and diem (day). In simpler terms, it’s your body’s way of keeping time!

• Cortisol and Waking Up: Even after a poor night’s sleep, you’re likely to wake up around sunrise thanks to cortisol, a hormone released by your adrenal glands each morning. Cortisol kick starts your heart rate and prepares your body for action – game on!
• Melatonin and Sleeping: About 12 hours later, your body releases melatonin, the hormone that signals it’s time to wind down and get some shuteye. This natural rhythm keeps your body aligned with the cycles of light and dark.

Practical Tips for Better Sleep

Stick to a Regular Sleep Schedule

• Set Consistent Times: Go to bed and wake up at around the same time every day, even on weekends or after a bad night’s sleep. Sure, have a well-earned sleep-in every once in a while, but don’t stray too far or for too long from a consistent sleep-wake schedule.
• Don’t Force It: Avoid pressuring yourself to fall asleep – it can create anxiety and make sleep harder to achieve. What happens if you start fixating on needing to sleep? You become tense about the whole thing, which has the opposite effect of what you’re trying to achieve: to wind down, relax, and fall asleep.

Get Exposure to Natural Sunlight

• Morning Light: Spend 10–20 minutes outside shortly after waking. Natural sunlight helps reset your internal clock (circadian rhythm). For maximum effect, skip the sunglasses, sunlight through windscreens – these can be over 50 times less effective than direct sunlight.
• Afternoon Light: A second dose of sunlight in the afternoon, like watching the sunset, helps keep your sleep-wake cycle on track

The Good News:

Start following these tips on managing your sleep-wake cycle using the natural power of the sun – let’s call it light therapy – and with a disciplined approach, you’ll likely notice improvements in just a few days! Better sleep is closer and more achievable than you think.

Managing Wakefulness

If You Can’t Sleep After 20 Minutes:

Get out of bed and do something quiet in a dark, calm, and cool environment. Avoid screens – blue light disrupts your sleep hormones. You might as well go to a nightclub and expect to fall asleep!

When you feel sleepy, return to bed. Rinse and repeat as needed. The aim is to keep your bed associated with rest (and where the magic happens), not frustration or stress.

Optimise Your Sleep Environment

Keep your bedroom cool, dark, and comfortable to signal your brain that it’s time to rest. The best temperature for good sleep is around 19°C, give or take a degree or two. Cooler temperatures help your body’s core temperature drop, a key signal for sleep.

Tackle Sleep Anxiety (Here’s an Outside-the-Box Technique)

Try paradoxical intention – a counterintuitive approach where you stay awake on purpose (without the use of stimulants!!). By taking the pressure off yourself to fall asleep, this technique can help reduce anxiety and promote relaxation, often making it easier to drift off naturally.

Managing Negative Thoughts at Bedtime

Meditation

• Use guided breathing or relaxation exercises through apps like Calm, Headspace, or Ten Percent Happier.

Body Scans

• Focus on relaxing each part of your body. Use Non-Sleep Deep Rest (NSDR) scripts for a deep sense of calm. Search for these on YouTube to find one that works for you.

Breathing Techniques

• Practice slow, intentional breathing:
  • Inhale for 3 counts, hold for 3 counts, exhale for 4 counts, pause for 3 counts, and repeat.

Mental Visualisation

• Picture a calming journey, like walking through a familiar place or working on a creative project (e.g., house reno’s), to distract your mind and reduce stress.

Special Considerations for Different Groups

Aging and Sleep

• Less Deep Sleep: Lighter, more fragmented sleep is natural as you age.
• Adjust Bedtime: Going to bed later can help you sleep longer into the morning.

Tips for Shift Workers (we haven’t forgotten you!)

• Light Exposure: Get bright light at the start of your shift, but avoid it before sleep.
• Dark Environment: Use blackout curtains and eye masks to simulate nighttime.
• Short Naps: Keep naps under 90 minutes to avoid grogginess.
• Caffeine and Meals: Avoid caffeine before bed and eat heavier meals earlier in your shift.
• Consistent Schedule: Stick to the same sleep routine, even on days off.
• Relaxation Techniques: Use breathing exercises to lower stress and help you wind down.
• Alcohol: Limit alcohol – it disrupts sleep quality and cycles.

Get Professional Support:

If sleep issues persist, consider booking an appointment with a mental health professional, such as a psychologist. Cognitive Behaviour Therapy for Insomnia (CBT-I) is widely regarded as one of the most effective treatments for persistent sleep difficulties. It focuses on identifying and changing thoughts and behaviours that disrupt sleep, helping you establish healthier sleep patterns.