A Better Night’s Sleep in 2021 – Top 10 Tips
Restful sleep is an essential cornerstone of our health and wellbeing. When our sleep is disrupted for a prolonged period of time it erodes our overall health leading to daytime fatigue, lack of motivation, reduced focus and concentration. The impact of ongoing disrupted sleep can spiral into negatively affecting the immune system, cardiovascular health and hormonal function. In addition, it can impact mental health with a vicious cycle of poor sleep, anxiety, and depression leading to repeatedly poor sleep, and worsened mood.
Restful sleep has taken a hit this year. A recent survey conducted during 2020 points to the fact that less commuting has led to better morning sleep, however sleep onset is worse. Partly due to the significant rise in exposure to iphones, Ereaders, computers and screen technology seen over the past few months, these electronic devices are known to block melatonin production which is important for sleep. As well, many Canadians are noting increased alcohol consumption, less time outdoors, disrupted daytime routines and higher consumption of caffeinated beverages culminating in what is now termed “Covid-somnia”.
In non-pandemic years sleep disorders affect 30 – 40% of Canadians. Difficulty falling asleep, waking up repeatedly throughout the night, waking early or a combination of all patterns can be enormously debilitating. Sleep Apnea is a serious sleep disorder wherein the patient stops breathing multiple times at night and often audible ‘gasps’ are noted by bed partners. This can be a cause of severe daytime fatigue and elevated stress hormones both contributing to, and a result of, the disorder.
Healthy, restorative sleep is a crucial component of overall health and wellness and a key factor in:
Optimizing immune function
Metabolism and hormonal balance
Energy, vitality, focus, performance
Mood and mental health prevention
If you are suffering from “Covid-somnia” I encourage you to seek care. Here are some tips to get started.
Top Ten Tips to a Better Night’s Sleep:
Maintain a daily routine. Your circadian clock thrives on a basic schedule – sleep, wake, eat, exercise times maintained generally the same day after day can be helpful.
Avoid screens 2 hours before going to bed. Exposure to the blue light of iphones, Ebooks, laptops and computers reduces melatonin secretion, affects sleep onset and delays the circadian rhythm. Reading a book is a great option.
Darken your room. Even 10% light exposure at night can impact sleep. If you open your eyes in your room and can still see the edges of the furniture you may be in too much light. Wearing an eye mask is a good option.
Avoid alcohol. Even small amounts disrupt sleep.
Consume a small amount of protein at bedtime. This can help in particular if you wake up hungry at night, a form of nocturnal hypoglycemia.
Take a Calcium / Magnesium supplement at bedtime. This can help calm the mind, relax the body and allow for easier sleep onset.
Exercise in the daytime. This helps increase endorphins and reduce the stress-hormone cortisol – a stress hormone that if elevated over time can disrupt the natural sleep rhythm. Ideally, exercise outside!
Sleepy Time tea at bedtime. Relaxing helps help the mind settle.
Ensure the room temperature is slightly cool. 18.3 degrees Celsius or 65 degrees Fahrenheit is ideal.
Meditation, in any form. Visualizations, mindfulness, breathwork all focus our attention, and harness the mental noise and worry-loop thinking. Meditation directs our mental power to focus on our breath, separate from our thoughts and relax our body.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7274952/