How to improve your sleep
How much sleep do you really need? What happens if you don’t get enough? How can you improve your sleep?
How much do you need?
Research shows that the average adult needs around 6-9 hours of sleep per night. But that’s a pretty broad range and there are lots of people who sit outside it, needing more or less than this. What’s the right amount of sleep for you is the amount that makes you feel energised during the day.
Keep in mind that we tend to sleep in 90 minute cycles which are made up of light sleep, REM and deep sleep. It’s normal to wake up in between these cycles rather than sleeping solidly for 6-9 hours. It only becomes a concern if you have difficulty then going back to sleep.
It’s important to watch for changes in our sleep patterns, particularly as we get older. The bad news here for women is that menopause can cause sleep problems. Research by the Australian Sleep Foundation indicates that before menopause, about 30% of women say they have difficulty sleeping more than three times a week. During menopause, this percentage goes up by two to three times. It can take a long time for sleep to settle down again after menopause
As we get older we also produce less melatonin which is a hormone that is produced naturally in the body at night which promotes sleep and so may find it more difficult to get to sleep.
What happens if you don’t get enough sleep?
Not getting enough sleep can affect your concentration, mental alertness, physical health and your immune system. It can also increase your appetite and lower your metabolism, leading to weight gain and accelerate the effects of aging. Recent studies have also shown a link between lack of sleep and increased risk of certain types of cancer including breast cancer.
Conversely too much sleep can also be bad for you. Research has shown that consistently getting more than 9 hours of sleep a night can be associated with poorer health and wellbeing outcomes.
How to get better sleep
First find out if there is a medical reason why you aren’t getting enough sleep. If it’s due to menopause you may want to consider hormone replacement therapy or a natural alternative.
If that’s not the issue, try these tips.
1. Follow a routine
People with the most regular sleep schedule report the fewest problems with insomnia. Try to go to bed and get up at the same time each day.
2. Exercise during the day
Exercising regularly can help you fall asleep faster, attain a higher percentage of deep sleep and wake up less often during the night. It’s best to exercise during the day or early evening, as strenuous exercise late in the evening can make it harder to go to sleep.
3. Avoid stimulants later in the day
Avoid coffee, alcohol or rich foods in the evening as these can also make it harder to go to sleep and / or disrupt your sleep.
Caffeine and alcohol affect different people different ways. For some people a coffee at 3 or 4pm can have no impact. For others, one at 1pm might make getting to or staying asleep more difficult. If you are unsure whether your drinking patters might be interfering with your sleep it’s worth keeping a journal for a few weeks of what you drink and when and how you slept after.
4. Don’t go to bed hungry or full
Going to be hungry can make it difficult to fall asleep. But equally having a large meal shortly before bed can disrupt your sleep. Try to have dinner at least 3-4 hours before you go to bed. If you are feeling hungry later, have a small snack.
5. Try to keep your bed just for sleeping (and sex)
Avoid reading, watching tv or eating in bed. This will help your brain to associate your bed with sleep. If you like to read before bed, set up a comfy chair in your bedroom.
6. Keep naps short
If your aim is to sleep longer at night, avoid napping during the day. If your aim is instead to increase your alterness during the day, a nap can help. If you do think you need an afternoon nap to stay energised, keep it to 10-20 minutes. Any longer and you can wake up feeling groggy and it can interfere with your sleep at night. It’s better to nap early in the afternoon. The later in the day you nap, the more chance you’ll fall into a deeper sleep, making it harder to get to sleep at night.
6. Limit screen time at night
Avoid screen time in the hour or so before trying to go to sleep as blue light can disrupt the production of melatonin. Do something relaxing instead, like reading a book, having a bath, listening to music or a podcast.
If you’re tempted to send that last minute email to a friend or respond to a work email just before going to bed, ask yourself whether you really need to respond to it tonight or if it can wait until the morning. If you’re worried you’ll forget to do it, jot down a quick reminder note.
7. Make your bedroom conducive to sleep
Make sure your bedroom is quiet, dark and you have a comfortable mattress. Don’t forget your pillow. If you haven’t replaced it in a while this could be contributing to sleep problems as they become less supportive over time. Most experts suggest replacing it every 1-2 years. Latex and foam pillows tend to provide more support and are better for side sleepers.
8. Keep it cool
Being too hot can interfere with your sleep. Try to keep the temperature in your bedroom at around 18 degrees and don’t overdo it on the bed covers. Avoid a hot shower just before bed as this can raise your body temperature, making it more difficult to go to sleep.
What to do if you can’t go back to sleep
If these things don’t work and you find that you can’t get to sleep or wake up in the middle of the night and can’t go back to sleep, conventional wisdom says to stay in bed and focus on going back to sleep. More recently, however, studies indicate that if you haven’t gone to sleep within about 20 minutes you are better off getting out of bed and doing something else.
If you’re tossing and turning because you are thinking about something, sit down and write down what’s worrying you. If you don’t know why you can’t sleep, try sitting in a quite dimly lit room and doing something relaxing like reading (preferably not on a screen) until you feel drowsy and then head back to bed.
