“I’ve been so down, I’ve been beat
Been so tired, I could not sleep…”
The lyrics from Brian Adam’s song ‘Back to You’ are playing in my head.
We’ve all been there—completely exhausted and yet sleep evades us. It’s one of the most uncomfortable and infuriating feelings in the world. But this can happen to anyone, and there are various reasons why, such as extreme stress, an active brain, anxiety and more. So, let’s tackle the solutions.
Sleeping to win
Yes, we all need our sleep. Small children can need as much as 10 to 13 hours of shut-eye, while students may need between 8 to 12 hours per day. Adults can do with 7 hours or more.
However, students and adults often do not get the required amount of sleep because they are either studying or working late regularly. Yes, it has often been said by experts that if you can follow certain guidelines and set certain rules for yourself, your sleep goals can be achieved. So, don’t wait until the end of the year to make that new year’s resolution to get enough sleep. Start now and stick to it. Here’s how.
Sleep on it
Your first step is to make a plan, a sleep schedule, and follow it through. Keep the well-known rhyme in mind, ‘Early to bed, early to rise, makes a man healthy and wise.’ There is truth behind this. Medical experts at the American Medical Association say that the brain needs to follow a predictable schedule to work at its best. Therefore, sleeping early and waking up early, refreshed and ready to take on the day even on holidays, is essential. This may not be possible on the occasional night out but on the whole, following a regular sleep pattern is essential.
Many people also function under the misconception that one can skimp on their sleep during the week and then make up for it on the weekends. However, this is a myth. Our brains do not work like that. Our bodies need regularity each day in how much exercise we get, and how much we sleep, to repair the damage done to them during the day.
Watch your diet
The golden rule to getting enough sleep is to avoid caffeine in the latter part of the day. Ensure that whatever caffeine you consume is in the early parts of the day, which can be helpful because that is when you are powering through your day and need that extra boost.
Also stay away from extremely heavy or spicy foods just before you sleep for the simple reason that these can make you feel uncomfortable, take longer to digest and also give you heartburn. You know what they say – ‘Eat breakfast like a king, lunch like a rich man, and dinner like a beggar.’ So, a light meal works best at night.
In addition to this, avoid ‘nightcaps’ or alcohol at night as these will prevent you from getting your much-needed REM (Rapid Eye Movement) or heavy sleep.
Your bedroom is your sleep sanctuary
This is nothing new. It’s been drilled into us by parents, teachers, and doctors. No television, no laptops, and no mobile phones are the trifecta that results in a good night’s sleep. Any blue-light-emanating device can be a cause for disruptive sleep.
Make the bedroom a place of rest with calm, soft colour tones on the walls, neat and organized surroundings, and minimum distraction. A nicely made-up bed is always inviting to a good night’s sleep, and if you need a small distraction before sleep, try reading.
Get some exercise? Get some exercise!
Medical experts at Johns Hopkins University have found that exercise does help people obtain better sleep, but at what time one exercises, is important.
Exercising just before a person plans to sleep may not be the best idea as the body releases endorphins which can keep the brain active for a while. Therefore, exercising a few hours before bedtime is the best choice.
Studies have shown that moderate aerobic exercise can result in better quality sleep for people even that same night. So, the results are almost immediate.
Tried all this?
If you have tried all these steps and you are still suffering from a lack of sleep, it may be time to see a doctor. You may have a condition called ‘Sleep Apnea’ where your upper airway becomes blocked during sleep. Don’t despair, though, there are means to manage this and doctors can run tests and may recommend certain changes in lifestyle or even devices you can use to open up your airway.
For others who suffer from insomnia, these may be short-term bouts based on stressful situations being experienced, among others. Seeking therapy such as Cognitive Behavioral Therapy can help control this and even alleviate it.
On the whole, sleep is as important as the air we breathe. Without it, our bodies and minds cannot survive. Therefore, this new year, give your sleep the same priority you give to your work, family, and responsibilities. Your wellness mantra should be, ‘Eat, Sleep, Work, Relax.’
(Anouk De Silva)