Sleep hygiene is the sum of behavioural and environmental factors which influence our ability to fall sleep and the quality thereof. No matter the reasons behind poor sleep, there are a surprising number of ways to initiate better sleep quality and to reduce insomnia.
The following factors encompass the summary of scientific insights on sleep optimisation.
Sleep scheduling: Creating sleep consistency appears to be far more important than creating time to catch up on sleep. Even if it takes you a while to fall asleep, sticking to a specific sleep routine (going to bed and waking up at the same time every day) is likely to make it much easier to sleep well on a regular basis. Erratic sleep patterns (even on weekends) can interfere with the general success of sleep.
The effect of exercise: Regular physical activity and high energy expenditure during the day are associated with an improved ability to fall asleep at night and more time spent in deep sleep. However, high intensity exercise within an hour before bedtime will stimulate your nervous system, making it difficult to fall asleep immediately thereafter (1).
The role of melatonin: Melatonin is a hormone which is produced by your brain in response to darkness. It encourages sleep. However, exposure to any bright light at night can block melatonin production and thereby inhibit sleep. Avoiding screen time for 1-2 hours before you go to bed is advisable, as the blue light emitted from cell phones, computers, tablets and the television, supresses melatonin.
The quantity of caffeine: Caffeine keeps you awake. It works by blocking adenosine receptors in the brain. (Adenosine is a neurotransmitter that promotes sleep and is believed to prolong deep sleep.) The longer you are awake, the more adenosine you accumulate and the more likely you will be to fall asleep at bedtime. However, the more caffeine you consume, the less adenosine you will accumulate and the less likely you will feel tired at night (2).
The timing of caffeine: Caffeine metabolism is genetic. Depending on your DNA, you will either be a fast or slow caffeine metaboliser. This dictates the time that it takes for the stimulatory effects of caffeine to wear off. Fast metabolisers are those who can drink coffee in the late afternoon or evening and still fall asleep easily at night, whereas slow metabolisers will be kept awake for hours if they dare to do the same.
A 3X4 Genetics Test can provide more details on your genetic ability to metabolise caffeine. This test will also provide insight to your inherent circadian rhythm. To find out more, click here.
The correct way to cat-nap: Although it might be assumed that cat naps are a necessary coping tool for poor sleepers, they can actually be counteractive, as napping reduces the adenosine levels in your brain which are imperative to induce sleep at night. This will be especially challenging if napping occurs late in the afternoon. If absolutely necessary, a short, morning cat-nap would be less detrimental to adenosine levels than a long afternoon snooze.
Soothing vs stimulating habits: What you do an hour or two before bedtime makes a difference. Overstimulation from high action TV/video games or the consumption of sugary foods at night can result in the body being too ‘wired’ for sleep. Reading a book, listening to an audiobook, taking a long bath, journaling and enjoying a cup of herbal tea are far more conducive to easing the mind into sleep.
No room for nicotine: The nicotine in cigarettes, vapes and other tobacco products is a stimulant that reaches the brain with immediate effect. It results in changes to your breathing rhythm and heart rate and may thereby result in sleeping difficulties. Studies suggest that smokers are almost 50% more likely to experience sleep troubles than non-smokers (3).
The implication of medication: The side effects of certain medications can also be responsible for disruptions of sleep. Various drugs including certain antidepressants, respiratory stimulants, blood pressure pills and ADHD medication are associated with possible insomnia.
Talking to your doctor is advisable if you suspect that your medication could be meddling with your ability to sleep. The answer may involve trying a different drug or making sure that you are taking the lowest effective dose to avoid unnecessary side effects.
The study of pharmacogenomics has made it possible to predict exactly which medications are likely to have adverse effects based on our genetic ability to metabolise them.
Click here to learn more about The PharmaGene Pharmacogenomics Test.
The influence of stress and anxiety: Stress impairs sleep by prolonging the time that it takes to fall asleep and inducing fragmented sleep (4). In turn, sleep deprivation triggers the body’s stress response system leading to elevated levels of cortisol, which further inhibits sleep in a perpetuating cycle.
Insomnia may result from various stressful situations including:
- Work stress
- Relationship stress
- Financial stress
- Illness or diagnosis of a medical condition
- Grief and bereavement
Acute insomnia is regarded as the experience of insomnia symptoms for fewer than three months, whilst chronic insomnia is regarded as the experience of insomnia symptoms at least three times per week for at least three months or longer.
Not everyone will develop stress-related insomnia, but those with anxiety disorder carry the highest risk (5).
Sometimes insomnia resides when the stressful situation is over, but some people can fall into a cyclical pattern of sleep loss and daytime anxiety that is hard to break without professional support.
Cognitive behavioural stress management (CBSM) and cognitive behavioural therapy for insomnia (CBT-I) have both proven to be effective avenues for exploration when the first-line tiers of stress support such as journaling, meditation and breathwork don’t work.
Lastly, when adopting new habits, it is important to remember that -as with all facets of lifestyle change- creation is only the first hurdle. Sleep will not necessarily improve the moment that lifestyle adjustments are made. However, consistent application of good sleep hygiene, and awareness of the intricate genetic influence on sleep will ultimately turn ‘sleeping well’ into an everyday occurrence.
References:
- https://www.nature.com/articles/s41598-021-03997-z
- https://www.healthline.com/health/how-much-deep-sleep-do-you-need#stages-of-sleep
- https://www.ncbi.nlm.nih.gov/books/NBK19956/