Sleep 3: What to do to get a good night sleep

by Toluwani Oyesola January 11, 2021

Welcome back!!!

In the third and final installment of the sleep series we are going to discuss the following:

What to do before sleeping,

Whether afternoon naps are healthy,

The benefits of sleeping, and

Consequences of too much or not enough sleep.

What to do before sleeping

Good sleep is just as important as regular exercise and a healthy diet. Here are some tips on what to do in preparation for a good night sleep.

Increase exposure to bright light during the day: The body has a natural time keeping clock that is known as the circadian rhythm. It affects the brain, body and hormones. It helps people to stay awake and also tells the body when it's time to sleep.

Better exposure to natural sunlight or bright light during the day helps keeps your circadian rhythm healthy. This leads to improved daytime energy, as well as better nighttime sleep quality and duration.

Research shows that, when people with insomnia are exposed to daytime bright light exposure it improved their sleep quality and duration. It also reduced the time it takes to fall asleep by 83%.

Reduce blue light exposure in the evening: While exposure to light during the day is beneficial, exposure to nighttime light has the opposite effect.

This can also be linked to the circadian rhythm, exposure to nighttime light tricks your brain into thinking it's still daytime. This leads to reduction in hormones like melatonin, which aids relaxation and helps to get deep sleep.

The worst in this regard are blue lights from electronic devices like smartphones and computers which are emitted in large amounts.

Methods which can be used to reduce nighttime blue light exposure are;

Wear glasses that block blue light

Download an app that block blue light on you laptop or computer, a good example is f.lux.

Install an app that blocks blue light on your smartphone. these apps can be found on both iPhones and Android models.

Stop watching TV and turn off any bright lights 2 hours before heading to bed.

Don't consume caffeine late in the day: Caffeine is said to have numerous benefits such as focus enhancement, increasing energy and better sports performance.

However, when consumed late in the day, caffeine stimulates your nervous system and may stop your body from naturally relaxing at night.

A study shows that consuming caffeine up to 6 hours before bed may significantly worsened sleep quality. This is due to the fact that caffeine can stay elevated in the blood for 6-8 hours. Therefore drinking large amounts of coffee after 3/4pm is not advised, especially for those that are sensitive to caffeine or have trouble sleeping.

If you do crave a cup of coffee in the late afternoon or evening, stick with decaffeinated coffee.

Reduce irregular or long daytime naps: Short power naps are beneficial, however, long or irregular napping during the day can negatively affect your sleep. Daytime sleep can confuse your internal clock, which means you may struggle to sleep at night.

Studies have shown that people that sleep during the day end up feeling sleepier during the day. Some studies also demonstrate that those who are used to taking regular daytime naps don't experience poor sleep quality or disrupted sleep at night.

Therefore, the effects of napping depend on the individual. Having a regular and short nap during the day may make you smarter.

Try to sleep and wake at consistent times: The body's circadian rhythm functions on a set loop, aligning itself with sunrise and sunset. Being consistent with your sleep and waking times can aid long-term sleep quality.

Studies shows that people with irregular sleeping patterns and people that go to bed late are bound to experience poor sleep.

Irregular sleeping have shown the ability to alter the circadian rhythm and levels of melatonin.

Take a melatonin supplement: Melatonin is a key sleep hormone that tells your brain when it's time to relax and head to bed. Melatonin supplements are an extremely popular sleep aid and often used to treat insomnia.

Other tips are:

Don't drink alcohol: Especially at night

Optimize your bedroom environment: make your bedroom look and feel nice.

Set your bedroom temperature

Don't eat late in the evening

Relax and clear your mind in the evening

Benefit of Sleeping Well

It keeps the heart healthy
It may help prevent cancer
It helps reduce stress
It helps reduces inflammation
It makes you more alert and helps you make memories
It improves your memory
It may help you lose weight and maintain healthy weight
It may reduce risk of depression
It helps the body repair itself
It improves your attention and concentration
It keeps your immune system strong
It take care of your emotional wellbeing
It helps maintain good relationships

Consequences of not having enough sleep

It can negatively impact short and long-term memory
It can make you moody, emotional, and quick-tempered
You have trouble with thinking and concentration
It can increase your risk of accidents while driving
It weakens your immunity
It leads to high blood pressure
It increase your risk for diabetes
It can lead to excess weight gain
It can lead to risk of heart disease
It may increase risk of death
It makes your skin age