Sleep better tonight

A third of us don’t get enough sleep, according to a recent brilliant and informative talk at the Ann Owens Centre by our trustee, neuroscientist Catherine Loveday - and giving yourself a sleep MOT might be one of the best things you can do for your health.

A lack of sleep has been linked with poor health, faster ageing, obesity, poor memory and higher rates of depression.

’People who have less sleep have a build up of toxins and proteins that may be bad for the brain and lead to memory problems,’ says Catherine. ‘The good news is that sleep washes out these toxins and has a whole host of other benefits.’

Sleep helps us bed in and consolidate our memories plus what we learn during the day;  it keeps us sharp, improves our mood and boosts our immune system; on top of this, dreams can help us problem solve and enhance our creativity!

So give your sleep an MOT and follow Catherine’s tips for a super sleep:

Routine

• Having a regular routine really helps – our bodies follow a natural circadian rhythm and respond well to habits
• Aim to go to bed and get up at approximately the same time each day
• Create a relaxing bedtime ritual
• Warm baths before bed can help – the temperature drop you get when you get out of the bath mimics the temperature drop you get when you fall asleep
• Consider having a diary or a happiness / gratitude journal that you complete before sleep each night

Lighting

• Light and dark determine levels of cortisol and melatonin which drive our sleeping and waking
• Aim for complete darkness during sleep and as much natural light as possible during waking hours
• Try to keep lights dim for an hour before sleep (including no computer or TV screens)
• Note that as we get older, melatonin peaks earlier in the evening which makes people want to sleep earlier or nap in their chair – sleep scientists suggest either going to be bed earlier and getting up earlier, or getting greater light exposure in the afternoon / evening to counteract the effects of melatonin

Exercise

• Get regular exercise during the day – this helps our brain and body to relax more
• Avoid excessive exercise for 2-3 hours before sleep

Food and drink

• Reduce your intake of alcohol and caffeine – these disrupt the sleep-wake cycle
• Try to avoid going to bed too hungry, too full, or too thirsty
• If you are on medications, speak to your doctor about whether these may be disrupting your sleep

Manage stress

• We are programmed to keep our wits about us and stay alert and awake if we are anxious
• If you are a natural worrier, consider formal techniques that help you relax, e.g. yoga or meditation
• It can be useful to keep a pen and paper by the bed to write things down if they are worrying you so that you can let them go again and deal with them the next day

Make your bedroom a sleep haven

• Invest in a comfortable mattress and comfortable, clean bedding
• Consider using lavender or another calming smell – you may have some in your garden or there are commercially available natural sleep sprays
• Assess your room for anything that might intrude on your sleep or stop you relaxing (smells, noises, dust, untidiness)
• If possible, keep your bedroom for sleeping and relaxing and not for working or watching TV

Most importantly, if you really cannot sleep then get up for a little while and then try again. If all else fails, bear in mind that the occasional bad night is nothing to be concerned about.

Find out about Catherine's other talks here