Sleep is the maintenance cycle for the brain. Given enough good quality sleep, our brains simply work better. Hundreds of studies have now shown the positive impact of sleep in helping us to learn, perform cognitive tasks and regulate emotions.
Of course, sleep doesn’t always come easy. If you are one of the many people who is struggling with sleep, below are a range of tips that can help give your brain more valuable maintenance time.
1. Get in a rhythm: Try to maintain a consistent sleep schedule by going to bed and waking up at the same time every day. Consistent and predictable sleep patterns help our body to maintain its circadian rhythms.
2. Wind Down: Right before bed is not the time for vigorous exercise, which can increase alertness. In the hour before bed, engage in calming activities like reading a book, listening to soothing music, or doing some gentle stretching.
3. Steer clear of screens: Avoid screens (phones, tablets, TVs) at least 30 minutes before bed. The blue light emitted by screens can interfere with melatonin production, which is vital in helping regulate sleep. Prolonged scrolling or Netflix binges can also take away valuable sleep time.
4. Get comfy: To make sure your bedroom is a conducive sleep environment keep it dark, quiet, and cool. It’s also worth investing in a comfortable mattress and pillows.
5. Limit caffeine and nicotine: Reduce or avoid caffeine and nicotine, especially in the afternoon and evening. These stimulants can interfere with sleep quality.
6. Watch alcohol intake: While alcohol may help some fall asleep initially, it disrupts the sleep cycle and can lead to poor sleep quality later in the night.
7. Avoid heavy meals before bed: Large meals late at night can cause discomfort and indigestion, affecting your ability to sleep soundly.
8. Be mindful of medications: Some medications can disrupt sleep. If possible, avoid those that interfere with your sleep patterns. If in any doubt, ask your GP.
9. No late naps: If you need to nap, do so earlier in the day. Late-afternoon or evening naps can interfere with nighttime sleep.
10. Practice relaxation techniques: Deep breathing, meditation, or progressive muscle relaxation (PMR) can help release tension, calm your mind and prepare you for sleep. To help, you will find a range of guided exercises including “restorative sleep” on Mindarma’s Brain Food platform.
It’s important to remember that sleep patterns and requirements vary among individuals. If you’re not getting 8-hours of uninterrupted sleep it doesn’t mean you are failing. Go easy on yourself, listen to your body and do what you can to get the rest you need.
While good sleep hygiene is always beneficial, sometimes a racing mind can make it challenging to get to sleep. If you find your mind is working overtime, you may wish to try using guided self-compassion exercises to help deal with difficult thoughts or uncomfortable emotions.
For more helpful tips check out the Sleep Collection on Mindarma’s Brain Food platform. If you are experiencing ongoing sleep issues, we recommend checking in with your GP.