It’s a well-known fact that sleep is fundamental to our mental and physical health. But how can we get the most out of our rest? In this article, Neuropsychologist, Dr Kris Fernando, who is the Head of Service Delivery for Mental Health at Active+ shares insights about sleep and practical steps you can take to optimise your sleep.

Understanding sleep: The foundation of wellbeing

Sleep plays a pivotal role in maintaining both our mental and physical health, contributing to the restoration and repair of our bodies and minds.

Our individual need for sleep varies, and there is no one-size-fits-all answer to the question of how much sleep is appropriate for everyone. Establishing a regular sleep routine is key to ensuring that we not only get enough sleep, but also maintain good sleep quality.

Sleep is a complex process that remains somewhat of a mystery to scientists. The body goes through various processes and sleep stages during the night, with good-quality sleep resulting from spending enough time in all these stages, including deep sleep, which is an important factor in our waking up feeling refreshed.

What are some strategies to get a better night’s sleep?

From lifestyle adjustments to seeking specialised treatment for insomnia, the journey to improved sleep quality is diverse. Cognitive Behavioural Therapy (CBT) has emerged as a widely successful therapy, fostering healthy sleep patterns and a positive mental outlook.

This therapeutic approach is particularly useful for individuals dealing with long-term insomnia. While a full course of CBT with a sleep specialist may be a more intensive intervention, some principles of CBT can be easily practised by anyone experiencing a sleepless night.

10 strategies for better sleep

Maintain a consistent sleep schedule

Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock.

Create a relaxing bedtime routine

Develop calming pre-sleep rituals, such as reading a book, taking a warm bath, or practising relaxation techniques to signal to your body that it's time to wind down.

Optimise your sleep environment

Make your bedroom conducive to sleep by keeping it cool, dark, and quiet. Invest in a comfortable mattress and pillows.

Limit exposure to screens before bed

The blue light emitted by electronic devices can interfere with melatonin production, making it harder to fall asleep. Avoid screens at least an hour before bedtime.

Be mindful of diet and hydration

Avoid heavy meals, caffeine, and alcohol close to bedtime. Choose a light snack if you're hungry. Stay hydrated, but limit fluids close to bedtime to reduce the likelihood of waking up for bathroom trips.

Incorporate regular physical activity

Engage in regular exercise, but try to complete workouts at least a few hours before bedtime. Exercise can promote better sleep, but intense physical activity close to bedtime may have the opposite effect.

Manage stress and anxiety

Practise stress-reducing techniques such as meditation, deep breathing, or progressive muscle relaxation to manage anxiety and calm the mind before bedtime.

Limit naps

While short naps can be beneficial, avoid long or irregular napping, especially in the late afternoon or evening, as it can interfere with nighttime sleep.

Control exposure to natural light

Spend time outdoors during daylight hours, as natural light exposure helps regulate your body's internal clock. In the evening, dim the lights to signal to your body that it's time to wind down.

Seek professional help if needed

If you consistently struggle with sleep despite trying these strategies, consider consulting a healthcare professional or sleep specialist to address any underlying sleep disorders or issues.

It's important to note that individual responses to these strategies may vary, and consulting with a healthcare professional is advisable for personalised advice based on your specific situation.

Summary

In conclusion, sleep is a cornerstone of mental and physical health, influencing various aspects of our lives. Recognising the importance of sleep, adopting healthy sleep habits, and seeking appropriate interventions are essential steps toward promoting wellbeing. As we look for ways to optimise energy levels, let us prioritise the rejuvenating power of a good night's sleep.