Can’t Sleep? 7 Proven Ways to Get a Better Night’s Sleep

It’s so important to our general good health that we get a restful night’s sleep. In fact, one of the best things we can do to optimise our health is to get a good night’s sleep. Research has shown over and over again that poor sleep patterns can have negative effects on our brain function, our hormones, and on our exercise performance. Poor sleep patterns can also contribute to weight gain and are associated with an increased risk of certain health conditions in both children and adults. Sadly, many people suffer from poor sleep, and sleep difficulties are a common problem.

Therefore, it’s not only important to develop a healthy sleep pattern, we must also maintain this pattern on a consistent basis. In order to live a happy and productive life, adults typically require between 7 and 9 hours of sleep every night, while teens and younger children require even more. Our brain requires adequate rest in order to improve mental sharpness, balance our emotions and support our immune system. Many people don’t realise just how important it is to achieve a restful night’s sleep, and because of their busy timetables they fail to give sleep the importance it deserves.

Is It Bad If You Have Too Little Sleep?

In a word, “Yes”! Regularly getting too little sleep is associated with an increased risk of high blood pressure, heart disease and stroke.

Even a small change in sleep patterns may have consequences for our health. One study examining the change to daylight saving time reported a 24% increase in heart attack events on the Monday following the spring clock change. This was an observational finding, however, and does not prove that losing a single hour of sleep directly causes heart attacks.

Hormonal balance is also affected by a lack of sleep. Research published in the journal JAMA in 2011 examined healthy young men and found that restricting sleep was associated with lower testosterone levels. This supports evidence that sleep and testosterone levels are linked, although the effects vary and should not be treated as equivalent to a specific number of years of ageing. Research has also explored links between sleep disruption and female reproductive health and hormone levels.

Your immune system also does not like it when you miss out on shut-eye. In one controlled study, people who usually slept for less than seven hours a night were nearly three times as likely to develop a cold after exposure to a rhinovirus as those who slept for eight hours or more. This is a finding from a particular study, rather than a guarantee that everyone sleeping less than seven hours will catch more colds.

Tips for Getting to Sleep Quicker

If you struggle to achieve a restful night’s sleep, here are some tips that may help:

1: Stop Using Your Phone At Least an Hour before Bedtime

Most people already know that using their phone immediately before retiring for the night can interfere with their sleep, but this can be a hard habit to break. The blue light emitted from your phone and other screens can affect your body’s natural sleep-wake cycle, particularly when screens are used close to bedtime. The content you view and the habit of staying engaged with your phone can also keep you alert. Not using your phone, tablet or other screens helps your body to relax and prepare for a restful night’s sleep. However, there is an alternative solution if ignoring your phone is not an option for you. Many Android phones and iPhones have built-in settings that reduce blue light in the evening, although these should not be considered a complete substitute for reducing screen use before bed.

2: Wear Earplugs

Earplugs, whether they be foam, silicone, or wax, can be the ideal solution if you’re a light sleeper and you sleep with someone who snores, or you sleep near a noisy environment, like a road, airport, hotel, and so on. And earplugs are an extremely affordable and effective way of reducing noise. If you choose disposable foam earplugs, follow the manufacturer’s instructions and replace them after use rather than washing and reusing them. Reusable earplugs should be cleaned according to their care instructions. Always insert earplugs with clean hands and avoid using them if you have ear pain, discharge or a suspected ear infection.

3: Need to Sleep During the Day? Try a Sleeping Mask!

Many shift workers are required to sleep during the day, which can be challenging at best. The purpose of an eye mask or sleep mask is to block out artificial light. A sleeping mask should sit comfortably across your eyes and block out light, helping you create a darker environment for restful sleep.

Our internal biological ‘clock’ that regulates our sleep-wake cycle can be disrupted by light, especially at night. During the summer months, daylight can convince your body it’s not time for bed yet or it can wake you up too early. Wearing a sleeping mask can help limit unwanted light exposure while you sleep, although maintaining a regular sleep schedule is also important for your natural body clock.

4: Avoid Heavy Meals Close to Bedtime

The quality of your sleep can be impacted negatively by late-night eating, particularly if the foods consumed contain caffeine or cause digestive discomfort. Caffeine can increase alertness, making it difficult to get to sleep. However, the type and quality of the food you consume late at night could well play a role in how well you sleep. We know that cigarettes, alcohol, and caffeine can negatively disrupt sleep, and eating big meals or spicy food can cause discomfort, thus making it harder to fall asleep.

Ideally, you will avoid eating large meals at least two or three hours prior to bedtime; however, if hunger pangs hit, it’s important to know what to eat to avoid a restless sleep. The following snacks can be suitable choices for a light evening snack, although no individual food is guaranteed to make you sleep:

• Almonds: Because almonds are rich in magnesium and contain tryptophan, they can form part of a nutritious evening snack.
• Bananas: Rich in nutrients including potassium and vitamin B6, bananas are a convenient option if you want something light before bed.
• Turkey: Turkey is a great source of protein that helps make you feel full. It also contains tryptophan. Try making Turkey Roll-Ups by spreading cream cheese and cucumber slices on turkey, then roll them up!
• Oats: Instant oatmeal with milk, topped with blueberries and chopped walnuts, makes for a delicious snack and provides fibre, minerals, vitamins and other nutrients.
• Milk: Milk warmed on the stovetop or in the microwave, with a dash of honey and cinnamon, makes a delicious snack.
• Honey: A teaspoon of honey can add a little sweetness to a warm bedtime drink, although there is insufficient evidence that honey itself reliably triggers melatonin release or improves sleep.
• Yoghurt: A serving of plain Greek yoghurt with a drizzle of honey, some strawberries and sliced almonds is a highly nutritious snack. Alternatively, blend the yoghurt with frozen cherries and baby spinach leaves to make a delicious fruit smoothie.

5: It might be Time to Change Your Mattress and/or Pillows

A good quality mattress can last for many years, although its useful life depends on the materials, condition and how well it supports you. It’s important that your mattress and pillows are comfortable and that your bedroom looks inviting. If purchasing a new mattress is out of the question, you’ll find a wide range of inexpensive mattress toppers available on the market today that can give your tired, old mattress a new lease on life. Replacing your ageing pillows can also be a simple and inexpensive way of promoting good, sound sleep. Lavender Pillow Spray can add a pleasant fragrance to your bedtime routine. Simply spray this relaxing blend on your pillows and duvet according to the product instructions.

6: Stop Taking an Afternoon Nap

Taking a short rest after lunchtime can be very beneficial for many people; however, if you’re having trouble sleeping at night, we suggest you avoid taking an afternoon nap.

Why? Napping reduces your sleep drive, the internal pressure to sleep that builds throughout the day. By taking a nap, you’re partially satisfying that drive, making it harder to doze off come evening.

However, if you absolutely must nap, keep it short, around 10 to 20 minutes. Longer naps may leave you groggy and disoriented upon waking. Also aim to nap earlier in the day, ideally before 3pm, to minimise interference with nighttime slumber.

Remember, while naps can be tempting, prioritising a consistent sleep schedule is key for optimal rest and rejuvenation. So if insomnia is an issue, avoiding your afternoon nap might be the way to go.

7: Stick to a Sleep Schedule

We all have a body clock, and our body clock loves routine. Create a sleep schedule that works for you and stick to the same bedtime and wake-up time every day of the week, including weekends! Sticking to a schedule helps regulate your body’s clock, thus helping you fall asleep and stay asleep more consistently.

If you regularly struggle to fall asleep, wake frequently during the night or feel excessively sleepy during the day despite allowing enough time for sleep, speak to your GP. Persistent sleep problems may need further assessment rather than changes to your bedtime routine alone.

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