How do I sleep like a champion?

It goes without saying, if you suffer from a medical condition which inhibits your sleep, you must follow the advice of your GP or consultant in managing your condition.

If you take medication, check with your GP or consultant before taking any sleeping supplements.

There are many organisations and charities which can help you deal with sleep issues and can give advice and information. At the end of this chapter we have listed a few of them to get you started.

Yet there are things you can do to help yourself sleep more restfully, which we will look at in this chapter. Called “sleep hygiene”, it’s about adopting habits and lifestyle choices to give yourself the best chance of a restful night.

Go through this checklist and see whether making a few changes can help you get better and longer sleep.

Environment:

The environment we sleep in can have a massive effect on the quality and amount of sleep we get.

Make sure you’re in a darkened room. Light interferes with our Circadian Rhythms, the natural body clock which releases sleep hormones such as melatonin, when it is dark and time for us to sleep. If this is a problem try a mask, sometimes called an eye shade, to block out the light. Even small sources of light can affect your sleep.

If you need a nightlight, use red low-wattage bulbs as they don’t interrupt the body’s secretion of melatonin – the hormone which makes us sleepy.

Noise is also a big issue for some people. If all hell is breaking loose around you, and the noise could be coming from the street outside, it is no wonder your sleep is being compromised. If you cannot control the noise around you, try some noise-cancelling ear plugs specially designed for sleep. You can buy them relatively cheaply online.

Is your room too hot or too cold and draughty? It is better to sleep in a cooler room with adequate bed coverings, than one which is too warm or hot.

Equally, making sure you’re warm enough is important. Some American studies have pitched the best temperature for sleep at between 20-25 degrees centigrade, while in the UK The Sleep Charity says around 16-18 degrees is best.

At 12 degrees you’ll find it difficult to drop off and above 24 degrees you’re likely to become restless. So, try to maximise air circulation in summer with open windows but make sure you block out the sunlight on those long, balmy nights.

A comfortable bed, with fresh, clean bedding, is also essential to a good night’s sleep. It isn’t in everyone’s gift to afford a fantastic bed but, if your health is suffering because of a lack of sleep, a decent mattress may a better investment than many other luxuries you might consider buying.

If affordability is problem, try this website for some tips on potentially accessing help towards the costs: Getting Grants For Furniture And Carpets | Universal Credit | March 2024 (ukcareguide.co.uk)

Screens:

Don’t look at computers, mobile phones or TVs for an hour before sleep. They interfere with the secretion of melatonin, which is trying to make you sleepy.

Sitting in bed reading messages or watching TikTok on your phone is basically preventing you from sleeping. So, try winding down before bedtime. It’s ultimately good for your health. In fact, one UCLA study showed increased usage of LED screens negatively affects the duration and quality of sleep in all age groups.

This can be a particular issue for children and a major reason why they find it difficult to wind down at night.

There is a wealth of scientific evidence to back this up, which is easily accessible on the internet. Just don’t read it before bed.

Exercise:

Doing 30 minutes of moderate exercise every day will help you sleep. Don’t do it immediately before bed though because you may still be charged up by the endorphins released through activity.

If you want to do some relaxing breathing exercises to help you sleep, try these suggested by Relaxation Exercises to Help Fall Asleep (sleepfoundation.org)

These are also good for anxiety or stress.

Diet:

This is important yet mostly overlooked by people. Diet and what we take into our bodies as fuel, is a hugely influencing factor on how we sleep.

Having regular mealtimes helps our Circadian Rhythms stay in synchronisation with our sleeping patterns. As does eating a healthy balanced diet. Adults over 50 years old in particular, who don’t eat enough calcium, magnesium and vitamin D-rich foods, tend not to sleep so well.

Avoid processed food and don’t eat in the hour before bed. On the other hand, going to bed hungry can affect your sleep.

Eat at least an hour before bed but not too much. Try to eat foods rich in magnesium, lycopene, vitamin C, selenium and lutein/zeaxanthin which is found in calcium-rich green, leafy veg.

Bananas are a great sleep food because they are rich in magnesium and potassium. They also contain tryptophan, which stimulates the sleep-inducing hormones serotonin and melatonin.

Lettuce contains lactucin, which is a sleep inducing chemical. Banana and lettuce thin anyone?

Almonds contain magnesium, which promotes sleep and is a muscle relaxant. Dairy, yoghurt, milk and (yes) cheese contain tryptophan - and calcium of course.

Cereal helps facilitate tryptophan in the bloodstream but not sugar-coated cereal. This will give a sugar-rush and undo all the good work you’ve been doing.

Also keep children off fizzy, sugary drinks (especially energy drinks) in the evenings - and at all, if possible.

Keep off sugary foods, citrus fruits, bread, pasta and rice if you can, in the hours before bed, or if you’re eating a main meal late.

Avoid alcohol, plus caffeine in coffee, tea and things like dark chocolate, in the hours leading up to bed.

Routine:

Having exercised, switched off the TV, eaten something calming and ditched your mobile phone, a warm bath with some essential oils will also help wind you down. Make sure you do it in low light, maybe with some soothing music.

Essential oils which are said to calm the body and mind include lavender, cedarwood, vetiver and chamomile.

Finally, try and develop a set routine for bedtime, as this will prepare your body and mind for sleep. Do the same things immediately before sleep, if possible. Try and go to bed around the same time each night and wake around the same time each morning.

If you want more advice, have a look at the information below and speak to your GP if you have ongoing sleep issues: