In the days and weeks over Christmas, many of us lose track of what day it is and fall out of our usual routines. As a result, our sleep often takes a hit.
“At this time of year, people have often had far too much alcohol, they’re tired and have accumulated a sleep debt, so good sleep is at an all-time low,” reflects Dr Marion Sloan, GP partner of Sloan Medical Center in Sheffield and chair of the UK’s Primary Care Society for Gastroenterology.
When trying to improve sleep,we frequently enough focus on what we can change during the evening and nighttime. Though, Dr David Garley, GP and director of The Better Sleep Clinic, says this approach misses an critically important part of the picture.
“When you aren’t sleeping well, it’s quite natural to focus on the night, but actually by shifting your focus to the day and carrying out activities that reinforce the wake phase of your circadian rhythm can help the sleep phase arrive a bit more naturally at night,” explains Garley.
If your sleep has gone off track after Christmas, you are not alone. Here are eight ways to help reset your sleep this January…
1. Get out in the daylight
“Early January is a really good time to look for a fresh start and to try and re-establish some healthy rhythms, and one of the most natural ways to do that is to get out in that early-morning sunshine,” recommends sloan.
Garley agrees and explains: “Light is one of the main things that our circadian rhythm is set up in response to. It can be tricky at this time of year because it gets light later, but even just setting some time aside at lunch to get out for a swift walk around the block can really help with your sleep at night.”
2. Move your body during the day
Struggling to Sleep? 8 Expert Tips for a Better Night’s Rest
Table of Contents
- Struggling to Sleep? 8 Expert Tips for a Better Night’s Rest
- 1.Consistency is Key: Stick to a Sleep Schedule
- 2. Optimize Your Bedroom Environment
- 3. Watch Your Diet and Exercise timing
- 4. Limit Screen Time Before Bed
- 5.Develop a Relaxing Bedtime Routine
- 6. Sunlight exposure During the Day
- 7.don’t Clock Watch – and Consider a Dimmer Alarm
- 8. Don’t Force It
Are you tossing and turning, counting sheep, and still not getting the restorative sleep you need? You’re not alone. Millions struggle with sleep, but improving your sleep hygiene doesn’t require drastic measures. Simple adjustments to your routine and environment can make a notable difference. Here are eight expert-backed tips to help you fall asleep faster and wake up feeling refreshed.
1.Consistency is Key: Stick to a Sleep Schedule
One of the most critically important things you can do for your sleep is to maintain a regular sleep-wake cycle. Going to bed and waking up around the same time every day, even on weekends, helps regulate your body’s natural circadian rhythm. The national sleep Foundation emphasizes the importance of this consistency for optimal sleep quality. This internal clock controls the release of hormones like melatonin, which promote sleepiness.
2. Optimize Your Bedroom Environment
Your bedroom should be a sanctuary dedicated to sleep.This means keeping it dark, quiet, and cool.
* Darkness: Use blackout curtains or an eye mask to block out light. Even small amounts of light can interfere with melatonin production.
* Quiet: Use earplugs, a white noise machine, or a fan to mask disruptive sounds.
* Cool Temperature: Most people sleep best in a slightly cool room, around 60-67 degrees Fahrenheit (15-19 degrees Celsius). Harvard Medical School explains that your body temperature naturally drops during sleep, and a cool environment facilitates this process.
3. Watch Your Diet and Exercise timing
What you eat and when you exercise can considerably impact your sleep.
* Avoid Caffeine and Alcohol: Limit caffeine intake, especially in the afternoon and evening. While alcohol may initially make you feel sleepy, it disrupts sleep later in the night.
* Don’t Eat a heavy Meal Before Bed: Eating a large meal close to bedtime can cause indigestion and make it harder to fall asleep.
* Regular Exercise: Regular physical activity is beneficial for sleep, but avoid intense workouts close to bedtime. Aim to finish exercising at least a few hours before you plan to sleep.
4. Limit Screen Time Before Bed
The blue light emitted from smartphones, tablets, and computers can suppress melatonin production, making it harder to fall asleep. The American Academy of Ophthalmology recommends avoiding screens for at least an hour before bedtime. Consider reading a book, listening to calming music, or taking a warm bath instead.
5.Develop a Relaxing Bedtime Routine
A consistent bedtime routine signals to your body that it’s time to wind down. This could include:
* Taking a warm bath or shower.
* Reading a book (a physical book, not on a screen!).
* Practicing relaxation techniques like deep breathing or meditation.
* Listening to calming music.
6. Sunlight exposure During the Day
Exposure to natural sunlight during the day helps regulate your circadian rhythm. Try to spend at least 30 minutes outdoors each day, especially in the morning. This helps reinforce your body’s natural sleep-wake cycle.
7.don’t Clock Watch – and Consider a Dimmer Alarm
Staring at the clock when you can’t sleep can increase anxiety and make it even harder to fall asleep.Turn the clock away from your view.Also, consider an alarm clock with a dimmer function or one that gradually increases in brightness. A sudden, bright alarm can be a jarring way to wake up. Interestingly, waking with light, even artificial, can help you feel less groggy. Turning off bright overhead lights in the evening can also help.
8. Don’t Force It
“Sleep is one of these quite unusual things that the more you try to do it, the less likely it is to happen,” highlights sleep experts. If you’re not asleep within 15 to 20 minutes, get out of bed and find a relaxing and distracting activity such as reading a book or even watching TV (on a low brightness setting) and wait for that urge to sleep to come back – then go back to bed. This prevents your bed from becoming associated with frustration and wakefulness.
Key takeaways:
* Consistency: Maintain a regular sleep schedule.
* Environment: Create a dark, quiet, and cool bedroom.
* Diet & Exercise: Be mindful of timing and avoid stimulants before bed.
* screen Time: Limit exposure to blue light before bedtime.
* Routine: Develop a relaxing bedtime routine.
* Sunlight: Get regular sunlight exposure during the day.
* Don’t Force It: Get out of bed if you can’t fall asleep after 20 minutes.
Looking Ahead: Sleep research is constantly evolving. New technologies and therapies are emerging to help people improve their sleep. If you continue to struggle with sleep despite implementing these tips, consult with a healthcare professional to rule out any underlying medical conditions.
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