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Our body has an internal system called the biological clock. It manages various tasks over a 24-hour period, including making us feel tired at night and awake and alert in the morning. Maintaining consistent sleeping and wake times helps regulate this clock, making it easier to naturally fall asleep and wake up at the same time, thus combating insomnia.
The American College of Sports Medicine Journal (ACSM) advises spending 30 minutes relaxing before bed to improve sleep quality and speed.
Among other recommendations to relax before bedtime are drinking a cup of warm milk or chamomile tea, and avoiding caffeinated drinks at least four hours before sleep. Reading an engaging book, listening to a soothing podcast, and steering clear of work-related or other problem-solving thoughts can also help you unwind.
Deep, slow breathing is a widely recognised and popular relaxation exercise. To practise, place one hand on your stomach and the other on your chest. Breathe in deeply through your nose as slowly as possible, allowing the hand on your stomach to rise while keeping the hand on your chest steady. Then, exhale slowly. Repeat these steps until you feel relaxed and sleepy.
This technique was developed to help military personnel sleep anytime, anywhere and under any conditions. However, it also benefits anyone struggling with insomnia or sleep disorders. To use it, lie on your back and relax your facial muscles from forehead to jaw. Next, release tension in your shoulders and arms, stretching them along your sides.
After that, start taking slow, deep breaths through the nose. Then exhale while relaxing the leg muscles from hips to toes. Close your eyes and imagine being in a quiet place for 10 seconds, repeating a calming phrase like “be calm” for 10 seconds before drifting off to sleep unconsciously.
This exercise helps individuals struggling to sleep due to excessive thinking and stress by diverting their mind from anxious thoughts. To practise, choose a simple word starting with a specific letter, (e.g., "P" for "park") then think of related words that begin with the same letter (like penguin, potato, people) while visualising each one. Repeat this process with subsequent letters from the initial word until you feel drowsy and fall asleep.
For optimal sleep and to alleviate insomnia, it is recommended to sleep in a moderately cool room. According to Sleepfoundation.org, a healthy sleep specialised website, the ideal room temperature for sleep is approximately 18 degrees Celsius. Additionally, dimming the lights, closing curtains to block outside light, and using earplugs to minimise ambient noise are also suggested for a peaceful and undisturbed sleep.
According to a 2021 research published in the Journal of Affective Disorders, each hour spent outdoors in daylight enhances sleep quality.
Conversely, excessive exposure to light at night can lead to insomnia and reduce the production of melatonin, the hormone responsible for inducing drowsiness and promoting sleep, which is only produced in darkness. Therefore, it is recommended to maximise exposure to natural light during the day and minimise exposure to bright lights at night.
Many electronic devices emit blue light, which boosts alertness and activity due to its high energy levels. To ensure quicker sleep onset and prevent insomnia, it is advised to avoid using these devices at least 30-60 minutes before bedtime.
Frequent long daytime naps disrupt the body’s biological clock, leading to nighttime sleep issues, particularly if they exceed two hours more than three times weekly. To optimise nighttime sleep quality and efficiency, minimising daytime naps is advisable. However, if unavoidable, limit them to no more than 20 minutes.
Some may question the relation between exercise and sleep, but a 2021 study in the Journal of Sports Medicine and Physical Fitness revealed a direct connection. Engaging in 60 minutes of exercise, 4-5 times per week, over 8-12 weeks, notably reduces primary insomnia, characterised by difficulty sleeping or interrupted sleep. Therefore, it is crucial to exercise during the day or at least three hours before bedtime.
Digesting a meal typically takes 2-3 hours. If someone eats dinner and goes to bed shortly after, digestion slows, leading to discomfort, occasional nausea, and poorer sleep quality. Additionally, drinking excessive fluids before bed increases the need to use the restroom at night, further disrupting sleep.
[1] healthline.com, 20 Simple Tips That Help You Fall Asleep Quickly
[2] medicalnewstoday.com, How can I get to sleep easily?
[3] webmd.com, 10 Tips to Beat Insomnia
[4] healthline.com, How to Fight Insomnia and Fall Asleep Fast
[5] sleepfoundation.org, Can’t Sleep? 8 Techniques You Can Do
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