How to make sure you get enough Z’s

We have probably all at some stage of our lives burnt the midnight oil, whether it was due to studying for that big exam, a late night with friends or the joys of a newborn baby. For some, sleep is merely seen as a necessity and they do not need that much of it. For others, sleep is more of a sacred ritual and they try to get as much shuteye as possible. Some have a love relationship with sleep, but for others, especially those who suffer from insomnia and two-year-olds; it is more of a love-hate relationship.

No matter your relationship with sleep, it is an essential part of our day. Our bodies need to sleep to rejuvenate, heal and re-energize. Not getting enough sleep can be extremely detrimental to your health and well-being.

According to a study in the International Journal of Occupational Medicine and Environmental Health, the consequences of 24-hour sleep deprivation are comparable to the cognitive impairment of someone with a blood-alcohol level of 0.10 percent. At 36 hours without sleep, the body has increased levels of inflammatory markers in the bloodstream, which may lead to cardiovascular disease and high blood pressure. Cognitive functions are also affected, and one finds it much more difficult to remember and concentrate. After 2 nights without sleep, one will most likely start hallucinating.

The effects of sleep deprivation include irritability, cognitive impairment, memory loss, impaired moral judgement, hallucinations, impaired immune system, increased risk of heart disease, decreased reaction time, tremors, aches, growth suppression and risk of obesity.

When it comes to sleep it is much more about the quality than the quantity. Sleeping for many hours when you are not physically exerted will probably only lead to you feeling more tired. Therefore, your focus should not be on how many hours of sleep you are getting, but how effective your sleeping is.

So here are a few tips by Dr. Janse van Rensburg (psychiatrist at Vista Clinic) to make sure that you get effective sleep.

• Reduce stimulation (noise/light) in your bedroom. This is not just a good tip for sleep, but for self-care and relationships as well – no phones or TV in the bedroom.
• Ensure that your bedroom temperature is cool.
• Avoid stimulating activities (work/conflict) before bedtime.
• Avoid caffeine within 8 hours before bedtime.
• Avoid alcohol 6 hours before bedtime.
• Avoid smoking 2 hours before bedtime.
• Do not take naps during the day.
• Do regular early exercise in the morning and some stretching exercises before bed.
• To avoid ‘clock watching’ move your bedside clock out of sight.
• A light snack at bedtime is helpful.
• Routine is critical, try going to bed and waking up at the same time each day.
• Having a ‘wind-down’ routine before bedtime is helpful (reading, listening to music, taking a warm bath).
• Do relaxation exercises (muscle contraction, relaxation and breathing techniques) before bedtime.
• Remember the 20-minute rule: If you have not fallen asleep within 20 minutes of going to bed, get up, do something boring in another room e.g. read a book until you feel tired again, and go back to bed.
• Switch off anything with background light like laptops, iPads, cellphones and TVs 2 hours before bedtime.
• Drink less fluids 3-4 hours before bedtime.
• Eat smaller evening meals.
• Wear comfortable sleep attire and ensure your bedlinens are comfortable.
• NB!! Your bed is for sleeping and sex, not for other activities like eating or working. Train your brain to know that bed is for sleeping, so when you get into bed, your brain will know what is expected in this situation.

Hope these tips have given you a few useful ideas to get sufficient sleep.

Good night and sleep tight!