Since lockdown started, we have all had to adapt to a new way of life. Part of our day-to-day life is having to live with uncertainty about how things will evolve and change moving forward. Our routines have been interrupted, and it may have affected our sleeping pattern.
In addition to adjusting to these changes, study and work demands have potentially continued or increased. To meet deadlines, we might work late into the night, further interrupting our sleep. When we feel stressed, we can believe that there is not enough time to fit in everything that we need to do, adding pressure and reducing our energy levels.
Why focus on sleep?
Sleep is essential to us, it restores our brain and body, and sets us up for the day. When your sleep is interrupted, you tend to feel very tired the following day. Our brain will not function as effectively, and we tend to have slower reaction times. Also, our ability to concentrate is reduced, this can be dangerous for us, especially when driving or when operating machinery.
Poor sleep can produce increased irritability, and we can get easily upset. These symptoms may also impact our communications with others, affecting our relationships. As a result of lack of sleep, our body does not have the chance to repair and restore energy, leading to severe tiredness.
Our brain triggers the stress response producing cortisol (stress hormone), so we can have the energy to cope in the short-term. However, when this goes on for a long time, it can have a negative effect on our health.
Research shows that sleep is essential for memory consolidation. Lack of sleep hinders our ability to remember the material we need to store in long-term memory (Walker, 2018).
Benefits of a good night’s sleep
During sleep, the brain can clear out toxins and restore energy. A healthy routine that includes exercise, eating well, and keeping hydrated enables our body to regulate blood pressure, reduce the incidence of diseases such as heart disease, diabetes, and neurodegenerative diseases.
Research also indicates that sleep contributes to regulating our emotions and our immune system. When sleep is altered, our immune system is suppressed, leaving us more vulnerable to illnesses (Machiocci, 2020).
So, what can we do to restore sleep? See 8 top tips below:
Tip 1 – Create a regular pattern of sleep
If we have gone to bed late for several nights and missed some hours of sleep, we cannot recover the lost sleep by sleeping in at the weekend. When we have had several nights of poor sleep, it is recommended that we do not nap during the day as this will reduce sleep pressure – part of the sleep cycle that helps us to get to sleep – keeping us awake when we most want to sleep.
Going to bed, and getting up at the same time every night of the week (including weekends), will contribute to restoring our sleep pattern.
Tip 2 – Create a comfortable environment
Keep your bedroom at a cool temperature, quiet and dark. Also, having a comfortable bed and a tidy space will make it more conducive to relaxing, which will aid sleep.
Tip 3 – Create a sleep routine
Our body responds to cues in the environment, so creating a night-time routine will help us to get to sleep sooner. Dim the lights at least an hour before bedtime. Get into your pyjamas and maybe read a book or listen to calming music. Make sure that all electronic devices are turned off and out of the room at least an hour before you go to bed.
Some research indicates that the blue light from the devices may prevent the production of melatonin, which is necessary for us to be able to sleep. Another reason could be that we may use the devices to distract us, so we delay getting to sleep (Gardner, et al, 2013).
Tip 4 – Include relaxation in your sleep routine
If we are tense, it is less likely that we will fall asleep. Instead, focus on resting and relaxing. Sleep is more likely to happen as your muscles relax. If you find that worrying thoughts keep coming up, write them down, and then you can deal with them in the morning.
You can try listening to a mindful breathing exercise* – the practice of focusing on the present moment and letting thoughts go. This is a technique where the focus is on our breath, paying attention to the present moment, breathing slowly and deeply. Mindfulness is an effective way to release stress as the breathing taps into the body’s natural calming response. We can restore balance by practising taking a few deep breaths throughout the day.
If you are not able to sleep, it is better to get up and go to another room where you can read or listen to music until you feel sleepy. Dim the lights so that the brain gets the signal it is night-time. This prevents the bedroom from being associated with restlessness and frustration that prevents sleep.
Tip 5 – Manage expectations
When we do not sleep well, we worry that we are not sleeping. The more we worry, the less we sleep.
Rather than focusing on the little amount of sleep that we have had, it is better to focus on the time that we did sleep; this will help to reduce tension, as we learn to relax our body, our sleep will improve.
Tip 6 – Limit stimulants
Some people drink coffee to keep alert when feeling tired. However, coffee is a stimulant that keeps us alert long after the time of drinking it, and it can prevent sleep. So, stop drinking coffee after 2 pm.
Some people tend to drink alcohol to get to sleep. Although alcohol can make people feel sleepy, it prevents deep sleep, it dehydrates, and it is likely to interrupt sleep during the night.
Tip 7 – Exercise regularly
Regular exercise is good for the body and mind. It helps to regulate our emotions, and it helps to promote deep sleep.
Tip 8 – Go outdoors
Whenever possible, exercise outdoors. Go for a walk to green spaces – nature has a calming effect on our body and mind.
Being outdoors, where your body can absorb some daylight, will help to regulate the production of melatonin (sleep hormone), helping to restore our sleep pattern.
Hope this helps you to have a good night’s sleep!
Written by Dr Alicia Peña Bizama – Life Tools manager.
Register on the Life Tools Blackboard course to access a podcast with a mindful breathing exercise, a webinar on mindfulness and on getting a good night’s sleep.
References:
Grandner MA; Gallagher RAL; Gooneratne NS. The use of technology at night: impact on sleep and health. J Clin Sleep Med 2013;9(12):1301-1302.
Macciochi, J. (2020) The science of staying well. London, Thorsons
Walker, M. (2018) Why we sleep. The new science of sleep and dreams.
London, Penguin Books.
http://blogs.reading.ac.uk/life-tools-programme/2020/06/03/getting-a-good-nights-sleep/