How To Get A Good Night’s Rest

Written By Precious Ramasodi

Sleep is something that is so essential to our ability to function but that we often give little thought to.

Getting adequate sleep (quantity and quality) is a important requirement if we want to be able to apply ourselves consistently at work, and in our personal and family lives.

Not getting enough rest effects on an individual but also on those directly around them and society at large. This is because people that don’t sleep well (or enough) are less likely be productive at work, have problems with mental alertness (i.e., increasing risk for road accidents etc.), have impaired daytime physiology, and poor emotional and physical health.

The field of sleep hygiene explores ways that sleep can be boosted, and how to eliminate insomnia and daytime sleepiness. It involves non-invasive behaviors that taught in order to improve personal routines.

Here are some research backed ways to get good rest.

 Environment/routine

  • sleeping in a room with thick curtains

  • humidity of 60%-70%

  • comfortable bedding

  • laying on the side of the body to enhance feelings of safety

  • establishing regular bed/wake times and avoiding naps in bed

  • reducing exposure to light

  • and increasing sleep duration

    With initial insomnia it’s recommend that one leaves their bed to read or watch television till sleepiness develops. It is also good to wake up at your regular time (even though you haven’t gotten enough rest) as this will be most beneficial in the long term.

    Shift workers are encouraged to adjust their sleep routine in accordance with their shifts, to expose themselves to bright lighting whilst at work, wear sunglasses when ending a night shift, and take brief afternoon naps prior to a night shift.

Emotional state

  • reducing the pressures on a person (roles responsibilities as mother, father, co-worker etc.)

  • expression of emotion

  • dealing with problems head on

  • seeking the support and reassurance of others

Diet and substance use

  • Adequate calcium and magnesium in daily diet

  • tryptophan found in warm milk beneficial in inducing sleep (can be enjoyed before bedtime)

  • avoiding gas producing foods and drinking large amounts of water before sleeping

  • alcohol before bedtime affects the circadian rhythm and reduces slow wave sleep

  • large amounts of caffeine 4-6 hours before bedtime can stimulate the central nervous system

  • tobacco use before bed impairs the quality of sleep

    Shift workers should alter their mal times to suit their shifts, and avoid heavy meals and caffeine when ending a shift.

Physical exercise

  • moderate - high intensity exercise 3 times weekly can promote sleep

  • early evening exercise is found to enhance sleep quality

Alternative therapies

  • Relaxation training beneficial (meditation, progressive muscle relaxation, guided imagery etc.)

  • music that’s played softly, that is without sudden changes in tempo

  • Lavender oil and rose oil (2-6 drops on a pillowcase) is relaxing for the nervous system

If you are considering therapy and sleep happens to be a chief problem for you, ask you therapist to use CBT for insomnia as this has the greatest evidence behind it..

Best wishes

Precious

References:

Chen, P., Kuo, H., & Cheuh, K. (2010). Sleep Hygiene Education: Efficacy on Sleep Quality in Working Women. Journal of Nursing Research, 18(4), 283-289. DOI: 10.1097/JNR.0b013e3181fbe3fd

Hill, A. (2020/05/14). Should you drink milk before bed. Healthline. https://www.healthline.com/nutrition/drinking-milk-before-bed#bottom-line

Riemann, D. (2018). Sleep hygeine, insomia and mental health. Journal of sleep research, 27(1), 3. DOI: 10.1111/jsr.12661

Precious Ramasodi
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