How To Sleep Better, According To Science

Sleep is a fundamental aspect of health and life and plays a vital role in our physical, mental, and emotional well-being. With World Sleep Day in March, it's a perfect time to remind ourselves of the importance of good sleep and to return to the basics of what science tells us about optimizing our rest. 

There is almost no system in the human body that isn’t affected by a lack of sleep. For example, regularly not getting enough sleep affects your immune system, making you more likely to catch whatever bug is going around as we head into autumn and winter. Short, poor-quality sleep also puts strain on your cardiovascular system, increasing your risk of heart disease, hypertension and stroke. Even your glymphatic system (which helps remove toxins that may have built up in your brain) relies on sleep to function optimally.

• Consistency: One of the most important habits for quality sleep is keeping a regular sleep routine. Going to bed and waking up at a similar time each day, including weekends, helps regulate your body's internal clock. When your body knows when to expect sleep, it becomes easier to fall asleep and wake up feeling refreshed.
• Optimize your sleep environment: A comfortable and relaxing sleep space is key to getting good rest. Keep your bedroom cool, dark, and quiet. We’ve all struggled to sleep on a hot summer night—this is why maintaining a cool (but not too cold) temperature is crucial. Consider using blackout curtains, blinds, or an eye mask to block out unwanted light, and earplugs to reduce noise disturbances. Also, keep electronic devices out of the bedroom to minimize potential disruptions.
• Reduce screen time before bed: Exposure to light at night signals to your body that it's still "daytime," making it harder to fall asleep. The blue light emitted by screens —particularly smartphones, tablets and computers which are used close to your eyes — can suppress melatonin production, the hormone responsible for sleep. This can lead to difficulty falling asleep at the right time. In today's digital world, limiting screen time before bed may feel challenging, but try to avoid screens for at least 30 minutes to an hour before sleep. This would be a great time to read, journal, listen to a podcast or catch-up and spend time with loved ones. You can also dim overhead lights in the evening to help your body transition into sleep mode.
• Increase morning light exposure: Exposure to natural light, especially in the morning, helps regulate your circadian rhythm, making it easier to fall asleep at night. Aim for at least 30 minutes of sunlight exposure soon after waking.
• Avoid clock-watching: Constantly checking the time when you can’t fall asleep can increase anxiety and make it even harder to rest. If you wake up at night, try focusing on deep breathing or relaxation techniques instead.

By adopting these science-backed sleep habits, you can improve both the quality and duration of your sleep, ultimately enhancing your overall health and well-being. These habits take time to establish, though, so be patient and consistent. But if you are still feeling overwhelmed and struggling with your sleep, Sleep Science is here to help! Visit our website at www.sleepscience.co.za or email us at [email protected] to make an appointment and take the first steps to optimising your sleep. Shop online at www.dialabed.co.za.