1. The darker the room the better you’ll sleep!
To achieve the best sleep possible, our body needs to produce melatonin and serotonin. These hormones are released from our pineal gland, located in the centre of our brains to regulate the sleep-wake cycle or circadian rhythm.
The pineal gland is relevant because it is sensitive to all types of light. When exposed to light in the form of mobile devices, television or alarm clocks – melatonin production is slowed down.
Therefore, it is best to avoid using any of these devices close to bedtime. Another recommendation is do not turn on any lights if you get up during the night. If all else fails, a sleep mask is a great option to block out any artificial light.
Your circadian rhythm is your body’s internal clock. When your circadian rhythm is disrupted, your sleeping and waking systems are put out. This results in feeling tired during the day and awake at night.
2. Silence is golden – reduce any or all noise
This may seem obvious, but any sort of noise can startle you awake and disrupt your
sleep patterns. Partying neighbours, snoring, loud traffic can all be causes of noise pollution in the bedroom. Noise can prevent you from getting much needed and restful sleep.
There are a couple of easy ways to fix this issue.
The first option is to buy some quality noise cancelling headphones. An option is Acoustic Sheep Headphones. They are extremely comfortable, great sound quality and not bulky. You can also play soft soothing music as you drift off to sleep.
The second option is the more cost-effective solution, simple ear plugs. An inexpensive option yet very effective.
3. Avoid drinking Caffeine and also avoid consuming too much alcohol in the evening
A sneaky tipple before bedtime will actually not help you sleep better. Numerous studies have shown consuming alcohol prior to sleep can not only impair your ability to get a good night’s sleep, but also may result in alcohol dependence.
Alcohol will initially help healthy people fall asleep quicker and may help in providing the deeper sleep. However alcohol reduces REM (rapid eye movement) sleep eventually.
REM is the restorative stage of the sleep cycle, dreaming occurs. We enter this sleep stage about 1.5 hours into sleep. When REM sleep is disrupted, we wake up feeling drowsy and irritable. Throughout the day, energy and concentration levels may be low throughout the day.
Avoiding stimulants such as caffeine before bed is crucial for a good night’s sleep. Try have your last coffee at least 6-7 hours before bedtime.