Improving your sleep

A lack of sleep has a detrimental impact on health. Physically, poor sleep leads to an increased risk of serious illnesses and also affects psychomotor function, causing poor performance at work or school, amongst other things. Psychologically, when a lack of sleep becomes a habit, it can give rise to illnesses such as depression or anxiety.

Quality of sleep depends on a number of factors - namely, how many hours of sleep you get a night on average and how often your sleep goes uninterrupted. Most adults do best when they get 7 to 8 hours of sleep each day.

Before you resort to sleeping pills or counting sheep, try these four natural alternatives instead:

1. Optimize your bedroom

Environment plays a crucial role in how well you sleep. Ideally, your room should be dark, cool, and quiet. Achieve this with options like blackout curtains, a fan, and a white noise machine.

2. Get regular exercise

Even light forms of exercise like a brisk, relaxing walk through the park can be enough to set yourself up for a better night’s sleep. Aim for at least 30 minutes of moderate exercise a day.

3. Ease your mind

You’re not alone if racing thoughts are the culprit behind your lack of shut eye. Try engaging in a relaxing activity an hour or two before bedtime like a warm bath or a light-hearted read.

4. Raise your body temperature

Research suggests that taking a hot shower or bath before bed helps increase blood circulation, which, in turn, helps you sleep better. Try this method between two and three hours before bedtime.

If you often have trouble sleeping or you feel very tired and find it hard to function during the day, talk with your doctor. Your doctor can check for any health problems that may be affecting your sleep. And let your doctor know about all medicines and natural health products you take. Some may affect your sleep. Furthermore, a therapist can help you cope with stress and may offer techniques for falling asleep.

Signs you are not getting enough sleep:

1. Finding it hard to think clearly and make decisions

When you don't get enough sleep, this affects concentration, mental agility and the ability to process information and make decisions.

2. Memory issues

A lack of sleep also has a direct impact on memory since, during the REM stage, the brain processes the information received during the day and helps to consolidate it and store it appropriately. If you do not have restorative sleep, this information is not reorganised properly and some of it is forgotten.

3. Mood swings

Several studies indicate that a lack of sleep is linked to a reduced ability to regulate your emotions. This may make you feel as if you are on an ‘emotional roller coaster’, where periods of euphoria are followed by a state of deep sadness.

4. Inability to manage stress

Stress and anxiety become triggers for insomnia and, in turn, are also caused by it. Once insomnia issues have set in, the lack of sleep causes a physiological response in the body which contributes to increasing stress and anxiety levels, putting the body on a higher state of alert and activation and making it more di cult to be able to relax and, therefore, to sleep.

5. Irritability and frustration

Sleep plays a crucial role in various cognitive functions. With a lack of sleep, factors such as attention span or problem-solving abilities are affected, which can culminate in a more irritable moods.

6. Changes in sensory perception

A lack of sleep can cause changes in individuals’ sensory perception, such as a reduced eld of vision or loss of sensitivity to emotional signals, such as facial expressions of happiness or sadness.

To avoid some of these signs of poor quality sleep, the key is to adopt an appropriate routine before going to sleep which will enable you to improve your sleep quality. It is therefore helpful to limit consumption of stimulants, such as caffeine or theine; avoid use of electronic devices or intense physical exercise in the two hours before going to bed; stick to regular bedtimes and have a light evening meal, with food rich in tryptophan and Omega 3.

It can be di cult to change your current sleeping habits, but the benefits of a good night’s sleep are well worth the effort.