How to Get a Good Night's Sleep

Are you getting a good night’s sleep, every night? More to the point, are you getting the right amount of sleep and is it of good quality? If you do not have a diagnosed sleep disorder but often find yourself drowsy, or just not operating at your best, chances are you may need to pay more attention to what we call sleep hygiene.

“Sleep hygiene,” says sleep scientist Dr Dale Rae, “is the daily, and nightly, practice of habits and behaviours that help to promote good sleep. Essentially, we consider three interrelated factors in maintaining good sleep hygiene: diet, exercise and sleep.”

Let’s do a quick checklist of both daytime and night time habits, or behaviours, that may compromise, or enhance, a good night’s sleep.

Diet

• Are you downing those coffees throughout the morning and late into the afternoon? It may be that your lack of quality sleep leaves you feeling lacklustre and you turn to caffeine and other energy-spiking drinks and snacks to keep you going. Likewise, come the evening, you may find that your artificial energy boost prevents you from fully relaxing into a deep night’s sleep. Tired but wired some might say.
• Having dinner too close to bedtime can also affect the quality of your sleep. It can take 2-3 hours to fully digest a meal. Ideally, you want your digestive system to be at rest during the night.
• Conversely, if you find yourself waking up during the night with a hunger pang, experiment with taking a small snack closer to bedtime.
• Overall, try to keep a healthy diet. There’s no need to be austere, but ensure that you get a regular, balanced intake of micro- and macronutrients.
• Reduce alcohol consumption close to bedtime. There is no need to police yourself, just be aware that alcohol is a notorious disruptor of our sleep and can cause many awakenings throughout the night. The metabolic processing of alcohol can also dehydrate the body during the night.

Exercise

• Everyone benefits from some form of exercise during the week. It needn’t be overly rigorous. A cardiovascular routine of walking, cycling, jogging or swimming – whatever gets your heart rate up – can help to induce sleep in the evening. Many studies have shown that exercise has a positive effect on sleep quality.
• Especially beneficial is an outdoor exercise where you are exposed to sunlight. Light is a key regulator of our body’s circadian rhythms and daytime light exposure can help ensure optimal sleep at night.
• Be mindful of the timing of exercise, however. Try to avoid exercising vigorously too close to bedtime. Your body needs to be fully relaxed before you retire. Both your heartrate and breathing should be calm and ready for sleep.
• If you are a keen sportsperson or athlete with a competitive training schedule, the quality and quantity of your sleep become all the more important. The processes of rest, recuperation and repair that occur during sleep all contribute to increased strength and stamina. Not to mention enhanced performance.

Sleep

• Part of good sleep hygiene is reviewing your physical sleeping environment. We’re approaching a change of season where the nights are longer and cooler. Adjust your bedclothes accordingly, but stick as close as possible to your normal sleeping and waking hours.
• Reserve your bedroom as a sanctuary for calm and rest, rather than a comforting den where you might binge on TV series. Preferably try to not have a TV in the bedroom at all and rather read before bedtime. Shut down and switch off all stimulating activity of devices at least 2 hours before bedtime and put your phone on sleep mode. If you have to use your devices for something urgent, then make sure to switch on night mode and the blue-light blocking filters capable on most devices. Low level lighting that is soothing and calming is also conducive to restful sleep.
• Pay attention to your natural inclination to sleep and wake and listen to your body clock. If your partner goes to bed before you, or stays up later, don’t let this stress you out of make you change your preferred sleeping patterns. Every body clock is different and tuned to an individuals’ own natural circadian rhythm.
• Ensure you have a sufficient airflow through the bedroom. You don’t want a draught, but preferably a good flow of fresh air that keeps the bedroom environment cool. Your body temperature will self-regulate as your sleep to maintain ideal sleep temperature regulation.

There really is no one-approach-fits-all when it comes to sleep requirements. If you suspect you’re not getting your best sleep each night, you will probably be able to pinpoint the reasons. Listen to your body and be straightforward about what works and what doesn’t.

Try experimenting and adjusting your sleep hygiene – your daily and nightly habits ahead of your bedtime. If you really have applied yourself and you’re just not winning with proper, quality sleep each night, consider contacting the Sleep Science team at www.sleepscience.co.za. A consultation will assess your sleep hygiene routine and, with a breadth of research and experience, be able to guide you to a better night’s sleep.

Is your partner regularly disturbing you when they come to bed? Come to Dial•a•Bed. Are you constantly rolling over, not able to find your happy sleep place? Come to Dial•a•Bed. Is it more than 8 years since you last upgraded your mattress? Definitely come to Dial•a•Bed. Find your perfect level of comfort and support in a mattress that restricts motion transfer. Consider that you may be happier on a pocket spring or a foam mattress. Who knows until you pop by Dial•a•Bed and do a Sleep Station test. Your best night’s sleep is what determines your next best day. #SleepForLife.

TAKE CARE: Lifestyle recommendation is not medical advice. Always consult your healthcare professional should you be experiencing prolonged sleep difficulties or related health issues.