This week I wanted to touch base with you on your SLEEP....
It's no surprise that the pandemic has had a hugely detrimental impact on sleep patterns, and this could be due to a number of factors such as:
Anxiety dreams
Raised levels of cortisol (stress hormone) and depleted melatonin (sleep hormone)
Disrupted sleeping patterns (timings, duration, quality etc)
Changes in diet (increased sugar and caffeine)
Disrupted gut microbiomes (imbalances of gut bacteria have been linked to vivid dreams - more research is needed in this area)
So what can we do about it..... how can we optimise our sleep?
1. GET YOURSELF INTO A ROUTINE:
If you're asking your body to fall into efficient sleep patterns, but you're staying up late, napping in the middle of the day, sleeping late one morning and then getting up at the crack of dawn the next, you're sending a whole bunch of confusing messages to your body. Try to get into a sustainable routine that will allow you to get 8 hours of sleep.
2. DECREASE YOUR BLUE LIGHT EXPOSURE IN THE EVENINGS:
Limiting your blue light exposure is crucial for reducing cortisol (stress and awakening hormone) and promoting melatonin (sleep hormone). You could use sleep mode on various devices, blue light blocking glasses or simply go old school and read a book rather than falling asleep with your phone in your hand.
3. OPTIMISE YOUR NATURAL LIGHT EXPOSURE IN THE MORNINGS:
As our cortisol levels should be highest in the morning and drop off throughout the day, exposing yourself to natural light in the morning is a good way to promote a healthy cortisol awakening response, whether that's going for a 10 min stroll before breakfast or popping out into the garden...... make sure your body knows what time of day it is. A lumie alarm clock is also a great way to regulate your circadian rhythm (your sleep/wake cycle), these clocks gradually light up your room before your alarm goes off which is particularly beneficial in winter when you're waking up in the dark.
4. CREATE YOUR CAVE :
Alongside limiting blue light, you want your room to be as dark as possible, this could mean investing in black out blinds and switching off any devices that might be emitting a small amount of light, these are enough to disrupt your circadian rhythm. If it's not possible to have a completely dark room (particularly in the summer months) you could try using an eye mask. You'll also want to keep your sleeping space cool, the optimum temperature for sleep is approximately 17 - 20 degrees celsius, 60- 67 degrees fahrenheit.
5. DECREASE YOUR CAFFEINE INTAKE:
This is a fairly obvious one, constantly sipping on caffeine throughout the day (and this includes tea, green tea, fizzy drinks, energy drinks etc, not just coffee) will not help your sleep patterns due to the consequential spikes in cortisol and blood sugar. Be mindful of your overall caffeine intake and timing, you can start by swapping in some decaf options/herbal teas etc.
6. DECREASE YOUR SUGAR INTAKE:
Managing your blood sugar is an often overlooked strategy for promoting a good night's sleep. Fluctuating blood sugar will lead to spikes in cortisol, the pesky hormone that may wake you up in the night, typically between 1- 3am. Avoiding refined sugars and eating plenty of good fats will help to stabilise your blood sugar levels throughout the night. A simple hack for maintaining a steady blood sugar level throughout the night is to have a heaped teaspoon of coconut oil with a dash of raw honey and cinnamon before bed.
7. PROMOTE LEVELS OF MELATONIN & MAGNESIUM:
A good place to start before embarking on lots of supplements would be to increase your sources of magnesium in your diet (which promotes sleep by calming the nervous system) such as leafy green veg, nuts, seeds, avocado, bananas, raspberries, mackerel, tuna, salmon etc. Tart cherries are a great food source of melatonin but you can also increase sources of tryptophan (which is used in the body to produce 5HTP, this stimulates the production of serotonin which consequently raises melatonin levels) and B6 (an important cofactor in this conversion). Tryptophan food sources include eggs, poultry, fish, pumpkin, sesame seeds and dairy (where tolerated), B6 can be sourced from food such as poultry, fish, brown rice and eggs.
8. LIMIT NEWS/MEDIA EXPOSURE AT NIGHT:
Just as watching a scary movie before bed may result in nightmares and a restless sleep, the media and news we are exposed to prior to bed will play a role in shaping our dreams and quality of sleep. I recommend trying to get the bulk of your news updates and social scrolling done earlier in the day (if possible) so this isn't playing on your mind when you go to bed.
9. UTILISE REGULAR STRESS OUTLETS:
It goes without saying that incorporating regular outlets for stress will greatly help to reduce your cortisol levels and therefore improve your sleep. Strategies such as meditation, gratitude journals, yoga and breathwork will help to promote a parasympathetic state (rest and digest).
10. AVOID DRINKING LOTS BEFORE YOU GO TO BED:
As well as managing your blood sugar (poor regulation will lead to excessive thirst and urination), it's wise not to guzzle too much water (or any liquids) right before you go to bed, if you want to avoid waking up in the night for a pee.
11. CREATE YOUR JUNGLE:
Get some plants in your bedroom. Some plants such as spider plants and aloe vera are great for purifying the air, increasing available oxygen and absorbing the carbon dioxide that we exhale. Whereas other plants like jasmine release relaxing aromas which reduce stress and promote sleep.
12. USE ESSENTIAL OILS:
You could also try using essential oils such as lavender, frankincense and roman chamomile which may help to encourage a parasympathetic state. You can apply these to your pillow, use a roller bottle/various sprays or an oil diffuser.
As you can see, plenty of strategies that you can use to boost both your sleep quality and quantity.
Stay well!
Harri
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The content in this article is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified health provider with any questions you may have regarding your health.