Sleeping patterns can be affected by many things – winter colds, coughs and viruses, cranking up the central heating, stress and anxiety, and a richer diet over Christmas. Our bodies aren’t designed to fit into a neat 24-hour day. We operate on a circadian rhythm, which equates to a 25-hour day and this is what makes it so difficult to get up on a Monday morning. By Sunday night our internal body clock is out of whack and we desperately need more sleep.
Lack of sleep is a common problem that makes us feel grumpy, irritable and less efficient. When it’s persistent it is described as insomnia, a distressing condition that affects your health and quality of life. Long commutes mean that many of us manage on six hours a night or less. Recent studies have linked lack of sleep and obesity after researchers discovered that the hormone changes created by lack of sleep increase our appetites. So, what can be done to improve our sleeping habits?
Why You Can’t Sleep
- Lifestyle factors including stress, trauma, anxiety and worry, debt, depression and parenting.
- Excess caffeine, smoking and alcohol.
- Changing working patterns – shifts and long hours.
- Snoring – yourself or your partner.
- A poor mattress and bed.
- A poorly ventilated room.
- Electrical equipment in the bedroom.
- Certain medications such as anti-depressants or steroids.
A general marker as to how well you’ve slept is how alert you are the following day.
Sleep Solutions
Work out what the problem is – is your partner’s snoring bothering you? Is the mattress old and saggy? Are you tossing and turning, fretting about certain issues? Try and isolate the problem and keep a diary of your patterns so you can start making changes.
Keep up a regular routine – go to bed and get up at the same time each day, have a warm lavender bath to relax you before bed. Studies have also shown that moderate exercise in the evening can help you have a better night’s rest.
Have a light snack before bed – bananas contain the amino acid tryptophan, which converts to serotonin, aiding relaxation. Calcium helps the body to process this, which is why warm milk is a popular option.
Switch off any electrical equipment as it interferes with your body and brainwaves, disrupting rest. Avoid working in the bedroom and keep it as a space for sex and relaxation.
Enjoy a quickie before bedtime – orgasm increases your oxytocin levels, promoting relaxation and sleep.
Keep a notebook by the bed to write down any worries and to-do’s so you aren’t worried about forgetting them.
Make sure the room is adequately ventilated. Central heating can make you overheat, feel thirsty and sleep badly. Your body temperature needs to drop to around 16°C so you can fall asleep.
Poor quality beds and mattresses are a common reason for restless sleep. If you sleep with a partner the bed needs to be big enough so that you can lie side-by-side with your hands behind your head without touching. You will sleep far better if you aren’t disturbed by his/her movements during the night. Try a memory foam mattress and pillow, which adapts to the contours of your body, ensuring comfort and support.
An eye patch and ear plugs will block out street lights, sunlight and noise. Darkness helps the brain to release melatonin, which makes us feel sleepy.
Wind down with gentle exercises, deep breathing and meditation. You can also try natural sleep remedies such as Valerian, available from most chemists and health shops.
Further reading
BBC news health viewpoint: Time to 'Reclaim the Night' for Sleep by Dr Neil Stanley, sleep researcher at the University of East Anglia.
