Sleeping: Tips | Tricks

Sleep is just as important for our health as fitness and nutrition, according to the Sleep Health Foundation. If you're having difficulties with wakefulness, you're not alone. A 2010 study by the Sleep Health Foundation involving 1,512 people from Australia found that 20% of respondents had frequent difficulty falling asleep, and 35% reported frequent waking during the night.

Sleep problems are common, but here are three things you can do to improve your sleep:

1) Challenge Myths About Sleep

Your beliefs about sleep can either help or hinder a good night's rest. It's essential to reevaluate some common myths to improve your sleep quality.

Myth 1: "I need 8 hours of sleep per night"

Eight hours is only an average. Some people can function well with less sleep, while others need more.

Myth 2: "Napping isn't a good idea"

Naps can be beneficial, provided they're short (typically under 20-30 minutes) and not too close to bedtime.

Myth 3: "A good sleep means sleeping solidly throughout the night"

We generally go through sleep cycles of around 90 minutes, ranging from light to deep sleep. Brief awakenings during these cycles are normal and may not even be remembered.

Myth 4: "Successful people don't need much sleep"

While some famous individuals reportedly needed less sleep, everyone’s sleep needs are different. Some may sleep less during busier periods but make up for it with naps or longer sleep during downtime.

Myth 5: "Dark rings under my eyes are caused by lack of sleep"

Dark circles can often be caused by factors other than sleep deprivation, such as allergies or genetics.

Myth 6: "Alcohol helps me sleep"

While alcohol might help you fall asleep initially, it can interfere with deep sleep later as your body metabolizes it, reducing overall sleep quality.

2) Improve Your Sleep Hygiene

Engaging in healthy sleep habits can make a significant difference in both the quality and duration of your sleep. Consider these tips:

• Avoid stimulants like nicotine and caffeine close to bedtime.
• Ensure your sleep environment is comfortable: not too hot or cold, with minimal noise and light, and a supportive mattress and pillow.
• Get some safe sun exposure during the day to help regulate your melatonin levels.
• Avoid heavy or rich meals before bed, as they can cause heartburn and disrupt sleep.
• Limit the use of electronic devices in bed; the light and stimulation can keep you awake.
• Avoid naps within 6-8 hours of your usual bedtime.
• Establish a consistent bedtime routine to signal your body that it’s time for sleep.
• If you're unable to fall asleep after about 20 minutes, leave the bedroom and engage in a calming activity in another room.

3) Consult a Health Professional

If you're concerned about your sleep, it may be helpful to speak with a general practitioner (GP) or psychologist. They can provide evidence-based treatment options tailored to your situation. Sleep disturbances could be linked to psychological, physiological, or medical conditions, and the DSM-V recognizes several sleep-wake disorder groups, such as insomnia, breathing-related sleep disorders, and circadian rhythm sleep-wake disorders.

If you're having persistent difficulties with sleep, a health professional can help you assess your situation and offer solutions.