Dwight

BPharm, MBA, Msc.PH, Dip.Ed.

How to Get the Best Sleep

Are you tired of waking up feeling like you’ve been hit by a train? It’s time to bid farewell to restless nights and unlock the secrets to your best sleep ever! Say hello to rejuvenating sleep and goodbye to groggy mornings. With simple yet effective strategies, you can transform your sleep quality and wake up feeling refreshed and ready to conquer the day. From crafting a calming bedtime routine to optimizing your sleep environment, we’ve got you covered. Get ready to discover the ultimate tips for achieving the deep, restorative sleep you deserve. Say hello to better sleep and goodbye to sleepless nights!

We will discuss some common sleep disorders, some of the factors contributing to poor quality sleep, the impact of poor sleep on your overall health and some practical tips to fix your sleep.

In healthcare, we have 10 categories of sleep disorders; however, we will only discuss the top three that affect the majority of the population. Let’s look at some simple explanations:

Insomnia- Difficulty falling asleep, staying asleep, or waking up too early.
Sleep apnea- Pauses in breathing or shallow breathing during sleep, leading to disrupted sleep and daytime fatigue.
Narcolepsy- A neurological disorder causing excessive daytime sleepiness and sudden sleep attacks during any activity.

If you are experiencing any of these problems for less than three months, it might be considered short-term. However, if these issues persist for more than three months, it is considered a chronic problem.

What Causes Poor Quality Sleep

Sleep disorders can contribute to poor-quality sleep, and poor-quality sleep can, in turn, exacerbate sleep disorders. This cyclical relationship means that sleep disorders are both a cause and a result of poor sleep quality, creating a vicious cycle that can significantly impact overall health and well-being.

Environmental factors like noise, light, or an overall uncomfortable sleep environment.
Stress, anxiety, or depression, which can lead to difficulty falling or staying asleep.
Irregular sleep schedule or poor sleep hygiene, such as excessive screen time before bed or consuming caffeine, alcohol or too much liquid close to bedtime.
High intensity workouts or vigourous exercises too close to bedtime.
Medical conditions like chronic pain, stomach issues, or neurological disorders.
Medications, recreational drugs and other substances that disrupt sleep patterns or cause daytime drowsiness.

Impact of Poor Sleep Quality on Health

Overall, poor sleep quality can have far-reaching consequences, impacting nearly every aspect of physical and mental health.

Physical Health

Increased risk of obesity and weight gain.
Higher risk of heart disease, high blood pressure and stroke.
Weakened immune system, leading to more frequent illnesses.
Increased risk of type 2 diabetes.
Hormonal imbalances, such as elevated cortisol levels, which can lead to metabolic disorders.

Mental Health

Increased risk of depression, anxiety disorders and suicidal ideation.
Impaired cognitive function, affecting memory, concentration, and decision-making.
Mood disturbances or emotional instability, including irritability, mood swings and negative thoughts.
Decreased quality of life and overall well-being.

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Some Practical Tips and Strategies for the Best Quality Sleep

Pillow Talk

Invest in Comfortable Mattress and Bedding – Quality sleep starts with a supportive mattress and cozy bedding. The Helix Midnight Luxe offers a perfect blend of comfort and support, with its plush yet supportive foam system. If you prefer something different, the Nectar Mattress, WinkBed, and Nolah Evolution 15 are also fantastic choices. Remember, comfort is personal, so consider factors like your body weight, sleeping position, and personal preferences when choosing.

Reserve Your Bed for Sleep and Sex Only – Creating a sleep-friendly environment means associating your bed with restful activities. If you are in bed for more than 30 minutes and are not able to fall asleep, leave the bed and return when you feel sleepy. This simple habit can significantly improve sleep quality.

Listen to Your Body – Pay attention to your body’s signals. Go to bed when you’re genuinely tired. It’s easier to fall asleep quickly when you listen to your body’s natural rhythms.

Sleep Posture – Sleeping on your side or stomach can help reduce sleep disruptions. People who snore loudly or have sleep apnea experience fewer disturbances, which reduces the risk of sleep paralysis and nighttime awakenings.

The Sleep Environment

Block out Light- This is a part of creating an optimal sleep environment. Darkness triggers melatonin production in the body, helping regulate your sleep-wake cycles. Melatonin is more than just a sleep hormone. Melatonin plays a crucial role in regulating the circadian rhythm—our internal biological clock that governs the sleep-wake cycle. The daily rise in melatonin secretion correlates with an increase in sleep propensity about 2 hours before regular bedtime.

Minimize Noise- Quiet surroundings prevent disruptions and promote restful sleep. Too quiet for you? Enhance your sleep environment with a sound machine to improve sleep quality. Options include white noise, which masks disturbances, nature sounds like falling rain or ocean waves, and fan noise for a calming effect. Some sound machines offer guided relaxation sessions and customizable features. Popular choices include the Homedics SoundSleep White Noise Sound Machine, Yogasleep Whish White Noise Sound Machine, and the Hatch Restore Sound Machine and Smart Light. Experiment with different options to find what works best for you.

Set the Thermostat to 65-68°F (18-20°C)- Cooler temperatures are conducive to sleep. When your sleeping environment is too warm, it can interfere with your body’s ability to regulate temperature. This can cause fatigue, difficulty falling asleep and maintaining sleep.

Limit Electronic Devices- Screens emit blue light, which interferes with melatonin production. Approximately three quarters of adults consider watching TV as part of their bedtime routine. Key here is to, stream and listen to calming content before bed and don’t forget to set the sleep function on that TV as well.

Recommended Hours of Sleep by Age Group

Age Group	Recommended Hours of Sleep
Newborns (0–3 months)	14–17 hours
Infants (4–11 months)	12–16 hours
Toddlers (1–2 years)	11–14 hours
Preschoolers (3–5 years)	10–13 hours
School-aged children (6–13 years)	9–11 hours
Teenagers (14–17 years)	8–10 hours
Adults (18 and older)	7–9 hours
Elderly (65 and older)	7–8 hours

The Sleep Routine

Create a Relaxing Bedtime Routine- This signals your body that it’s time to wind down. You could consider unplugging screens, dimming lights, and hygiene rituals [brushing your teeth, washing your face, changing into comfortable sleepwear]. Do some stretches or meditate, avoid heavy meals and read or listen to an audio book.

Get at Least Seven Hours of Sleep- Adequate consistent sleep duration supports overall health and brain functioning.

Set a Regular Wake-Up Time – Helps regulate your internal body clock. Use an alarm, and set sleep-wake cycle on your electronic devices.

Exercise Regularly- Physical activity promotes better sleep quality. However, high intensity workouts or vigourous exercises less than 2 hours to bedtime increase energy level and prevent you from falling asleep.

Limit Caffeine and Alcohol Intake- Caffeine disrupts sleep and should be avoided close to bedtime. Alcohol may cause you to fall asleep faster but results in shorter poor quality sleep and should be avoid close to bedtime.

Meals and Fluid Intake- Heavy meals before bed can cause discomfort and indigestion. Spicy foods may lead to acid reflux and heartburn disturbing sleep. Excessive fluids close to bedtime can cause frequent nighttime awakenings.

Medications and Other Substances

Medications- Some medications can affect sleep quality. For example: stimulants [caffeine, nicotine, and certain ADHD medications], antidepressants, heart medications [beta-blockers] and pain medications. Always consult your healthcare provider about medication-related sleep issues if you believe a medication you are taking is impacting your sleep.

Recreational Drugs- Alcohol, initially sedative, but it disrupts sleep cycles. Marijuana can affect REM sleep and overall sleep architecture. Stimulants [Nicotine, Cocaine, Methamphetamine, caffeine], severely disrupt sleep. Hallucinogens [LSD, Psilocybin (magic mushrooms), Peyote, DMT, PCP, Ketamine] have varying impact on sleep with some promoting insomnia. Opioids [morphine, heroin, codeine, hydrocodone, fentanyl, oxycodone] cause somnolence, suppress breathing and disrupt sleep and promote insomnia.

Remember, individual responses to substances vary, and moderation is key! 😴🌙

Medical Conditions and Sleep

Remember, addressing the underlying cause is crucial for improving sleep quality. It takes at least 21 days for your body to recognize and adapt to the sleeping strategies you’re implementing. If you’re experiencing sleep disturbances, consider discussing them with a healthcare professional. However, several medical conditions can also contribute to poor-quality sleep, necessitating help from a health professional. If you have or believe you have any medical condition such as chronic pain, lung diseases, acid reflux or GERD, kidney disease, cancer, or chronic sleep disorders (insomnia, sleep apnea, restless leg syndrome, narcolepsy), and if you’re feeling easily overwhelmed, frequently ill, persistently fatigued, emotionally unstable, experiencing changes in your appetite, reduced productivity, intense body pain, or significant daytime sleepiness, these may be signs of something more serious than just poor sleep quality. It’s time to see your doctor.