sleep Archives | Hello Sunday Morning

It is common for our Daybreak members to report feeling fatigued and low in energy.

Here is the double edge sword: sometimes feeling lethargic is the thing that triggers an urge to drink (for an energy boost at the end of the day). However, often people feel fatigued because of their drinking.

Drinking in the evening may help us fall asleep, but it will affect the quality and duration of our sleep.

For many people, sleep and energy is a major concern. While we are improving in health-related behaviours in general like eating and exercising, our commitment to getting enough sleep has not quite caught up.

Alcohol can allow you to hit that pillow pretty fast, but this intoxicated sleep differs to REM (rapid eye movement) sleep. Studies have found that the depressive nature of alcohol disrupts the body’s natural ability to enter REM sleep.

Not getting enough sleep means we won’t be able to function at our highest rate. We may be moodier and more lethargic. It also can lead to more serious problems later in life like heart disease, diabetes and stroke.

Here are some (alarming) stats about sleep and health:

■ Two-thirds of adults in developed nations fail to obtain the nightly eight hours of sleep recommended by the World Health Organisation.

■ Centre for Human Sleep Science in California found that an adult sleeping only 6.75 hours a night would be predicted to live only to their early 60’s without medical intervention.

■ A 2013 study from the University of Southern Denmark reported that men who slept too little had a sperm count 29% lower than those who regularly get a full and restful night’s sleep.

So what can you do if you are just not getting enough sleep?

Ideas to improve the quality of your sleep, as well as your energy levels the next day:

Regularity– going to bed at the same time each evening is helpful in allowing ourselves to start to wind down automatically.

Light – limiting screen time or dimming the lights on our phones and computers can be helpful. As well as switching off the lights in our house several hours before bed. This helps our melatonin to rise before we go to sleep, making it easier for us to become drowsy and fall asleep faster, as well as sleep more deeply.

Temperature – it is easier to sleep in a cool room, and our brain needs to drop its temperature to sleep. The reason we often feel drowsy after a hot bath is that during the bath we experience vasodilation (blood rushing to the surface). When we leave the bath our core temperature plummets, making it easier for us to sleep. Sleeping in less clothes can also help with keeping the temperature low. Additionally, it is generally rising temperature that awakens us in the morning, rather than light. Keeping your room cool may help you to sleep longer in the morning.

Bi-Phasic Rest – everyone, regardless of their diet, experiences some degree of a postprandial dip in alertness after lunch. This usually happens between the hours of 2-4 (those with a more carbohydrate rich diet might experience more of a dip). Many people find that (if possible) a siesta can help with this, or else lunchtime exercise can help to activate and increase energy levels.

Familiarity – When we are in unfamiliar settings (such as hotel rooms or travelling), part of our brain is still active and we tend not to sleep as well as we normally do. Finding ways to make our environment more familiar when travelling can be helpful. Like sleeping by the window as you do at home, or engaging in grounding rituals (eg. hot shower before bed and reading) can help to mitigate some of the disruption to this familiarity.

It’s the start of a new year and generally people will be feeling pretty optimistic about the time ahead. Resolutions have been made, goals have been set and a plan of some sort has been established. Perhaps you’re feeling like you can take on the world!

Here are some tips on how to keep your good vibrations up while getting back into the swing of things.

How to stay optimistic throughout the year

Listen to music

“Music, the combiner, nothing more spiritual, nothing more sensuous, a god, yet completely human, advances, prevails, holds highest place; supplying in certain wants and quarters what nothing else could supply.” Walt Whitman.

Plug that speaker in and let the magic happen. The power of music can do wonders on lifting moods and keeping us feeling good. Check out these 52 songs to cheer you up every time.

Listening to tunes that make you want to shake your hips or tap your feet has been found to lift your energy levels. When music sparks something in us or makes us want to bop our head, our brains release dopamine, a chemical that produces positive feelings. In fact, it has been proven by physiologists that playing music benefits your brain more than any other activity.

Music can also be very therapeutic and has been used as a substitute for sleeping tablets, as a motivational device to ‘move’ out of low moods or depression, as a coping mechanism for various problems, and as a way we connect with others.

Top up your optimism by being spontaneous

Marie Lethbridge, Cognitive Behavioural Therapist at Mind Health Ltd, says that being spontaneous allows us to be mindful and totally immersed in the activity we’re engaging in, which has been linked to an increase in mental wellbeing and happiness:

“Often we behave in a rigid, planned and fixed way because of anxieties and worries we have … Instead of worrying about the future or ruminating about the past, acting instinctively allows us to engage fully in what we’re doing at the time, and focus our whole attention on this.”

But how do you become spontaneous? We have some ideas to add a little spice to your life by mixing it up:

Jump off the bus a few stops earlier and wander back home. Remember to stop and smell the flowers.
Leave a weekend day free to wake up and do whatever you feel like doing.
Be impulsive once in a while; it keeps things exciting.
Just say ‘yes’ and don’t over analyse.

Sustain optimism by getting outside

It’s hard to feel stressed while lying in a fluffy patch of grass with a gentle breeze tingling your skin and the sun shining through gaps in the trees. Spending some quality time with nature can be beneficial for anyone who wants to increase their Outdoorphins or Vitamin G (green).

Richard Ryan, a professor of psychology at the University of Rochester, has researched how being outdoors can even make us nicer. “In nature,” he says, “we feel more in touch with who we really are and what we want to do.”

And it makes you happier: a study from the University of Essex in the UK found that 30 minutes of walking in a green scene reduced depression in 71 per cent of participants.

To go about the new year walking on sunshine, you first have to get some!

Did you know that by looking directly into the early morning sunlight you increase your serotonin levels, a hormone associated with boosting mood and helping you feel calm and focused? The key here being “early morning” – please don’t look at the sun when it’s too bright.

Without enough sunlight exposure, a person’s serotonin levels can dip low and cause a higher risk of seasonal affective disorder (SAD), a form of depression that is triggered by changing seasons.

A little bit of sunlight and exposure to UV-B radiation in the sun’s rays is the best natural source of Vitamin D. Vitamin D is essential for strong bones, muscles and overall health, including decreasing chances of osteoporosis, and assisting in healing skin conditions.

The daily top-up: get enough sleep

We have all heard these before: “sleep tight”; “beauty sleep”; “well rested”. And for good reason. There are many benefits to getting the perfect night’s sleep for your physical, mental and spiritual self. Not getting enough pillow time can lead to irritable moods and a gloomier outlook on life.

Research studies in healthy people have shown that even one night without sleep causes sleepiness, fatigue, irritability and lack of motivation. Sleep loss will make us feel more upset, angry and sad in response to unpleasant events and make us less able to enjoy and be happy about good things in our life. This increases feelings of negativity and negative reactions when something doesn’t go well or as planned.

Give your passions some love

There were probably many people who made a new year resolution to take up something they have always wanted to do. Passion drives you to push limits (limits which you often create for yourself) and it gives you the opportunity to inspire. Like signing up for karate classes or getting into yoga. We all have things that we love doing.

It’s easy to get caught up in work and responsibilities and not make time to do these things we love doing and after a while we can even forget that good feeling that comes over us when we’re pursuing our passion.

It’s important to find the time to fit the passion in to keep the pessimistic attitude out.

Hello Sunday Morning’s guide to sleeping like a baby

Sleep is an essential component of wellbeing. One of our most basic needs, it is as important for survival as eating, drinking water and even breathing. But honestly, whenever I begin to talk about ‘sleep hygiene’, everyone seems to switch off. I’ll admit, it’s probably not the most glamorous of all health topics, but when considering what it means to maintain a balanced and healthy lifestyle, it’s actually incredibly important. And not only for the reasons you might think. Let’s get excited about sleep!

Why do we need sleep?

Probably the most interesting thing about sleep is that, despite the fact that we spend almost a third of our lives doing it, scientists still don’t really know exactly why we need to sleep. So sleep (something we do every day) joins ranks with the deepest parts of the ocean, outer space and the number pi; those big mysteries of our reality. That’s actually amazing.

A number of theories are in the works, including the idea that we need sleep for memory and cognitive consolidation, and the idea that sleep promotes physiological longevity. And while there remains a lack of consensus around its purpose, researchers all agree that sleep must serve a very important function.

In fact, when you consider it in evolutionary terms, sleep as an activity is particularly risky for survival. Think about the fact that when animals are asleep, they are more vulnerable to predators. So if this risky behaviour managed to withstand the test of time, it must serve an essential physiological or behavioural purpose. Sleep must be, in some way, an adaptive function for animal survival.

How does sleep work?

While we may not understand too much of the ‘why’, we do know quite a lot about the ‘how’ of sleep. And it is quite interesting (I promise!).

Essentially, Sleep is regulated by two separate body systems, the C-process and the S-process.

Process-C: your personal body clock

This is the circadian body system. You may have heard of the idea that sleep runs in cycles or stages. This is the C-process at work. There are 5 stages within each (approximately) 90 minute sleep cycle, with stages one to four getting progressively ‘deeper’ i.e. harder to wake from. The cycle ends with the 5th stage of sleep, known as the REM (rapid eye movement) stage during which dreaming occurs. The theory of process-C actually posits that the body has its own internal clock (um, super cool, right?). This clock sets its time through exposure to daylight. Jet lag is experienced mostly because of this process, it means that your internal daylight clock is thrown off. (So a tip for combating jet lag is to remind your brain it is daytime by simply stepping out into sun!)

Process-S: chemical processes

The S-process is known as the sleep-wake homeostatic drive. Which, yes, sounds like a bunch of medical jargon but all it really means is that it is driven by body and brain chemicals like melatonin. The most important of these chemicals, melatonin, is actually a hormone produced in the brain and is implicated in a number of bodily processes, including your immune system and nervous system. This process is pretty simple, actually: the longer you stay awake, the more melatonin you build up and the more you feel tired. This process explains why napping is a way of overcoming sleepiness.

In combination, these two processes explain the mechanism for sleep in our bodies. Understanding these processes, and understanding what is happening when we sleep, is a useful step towards learning how to sleep better.

Sleep hacks: how to get the perfect night’s sleep

No nightcaps

First and foremost. One of the myths about sleep that really grinds my gears: night caps. Night caps do not work. Period. While alcohol may make you feel sleepy or even allow you to fall asleep quicker, the quality of this sleep is significantly impaired. REM sleep, which is considered the most mentally restorative (see above), is particularly affected by alcohol. So this is why it isn’t surprising to wake up feeling exhausted after an evening drink. And vice versa: no bedtime alcohol means waking up feeling refreshed!

Food matters

It is important to avoid eating too soon before turning in. Eating right before bed is associated with a bunch of unpleasant effects, from weight gain to acid reflux. Of course, these effects are compounded by what you’re eating, too, as acid reflux specialists point out. Obviously, caffeine is a big no-no right before bed (i.e. at least 6 hours before sleeping). And while there isn’t much to support that old myth that eating cheese before bed gives you nightmares, researchers do think that eating anything right before bed can disrupt your sleep and therefore your dreams. It is suggested that we stop eating by 8pm in order to minimise the effects of digestion on our sleep.

Exposure to Sunshine!

Stepping out into the sun at least once a day is a good (and relatively easy) way to maintain your sleep-wake cycles. Thinking back to the C-process described above, natural light signals to our brains that it is daylight and therefore we should be awake. But the flip-side of this is that we need to be careful about exposing ourselves to light when it is nighttime: it is suggested that electronic blue light can affect our sleep cycles, too, so no more Instagram scrolling before bed!

Chill out, take a bath

By which I mean actually cool down (but it doesn’t hurt to relax, either). Sleep cycles are strongly linked to body temperature. During sleep, your core body temperature drops to its lowest point, and your body actually begins cooling down a few hours before falling asleep. Therefore it can also be a good idea to keep your room temperature down (just a few notches) so your body picks up the signal to sleep. Funnily enough, it can also help to have a warm bath or shower. This is because it is a drop in your core body temperature that signals your brain to sleep; hot water therefore raises your body temperature and later as you dry off, you cool down, telling your brain it’s time for some shut eye.

Exercise

I know, I know. I too am completely sick of being told to exercise more! But, sleeping better just happens to be another positive outcome to add to the seemingly endless list of ‘reasons you should exercise’. Researchers have found the effects of physical activity are so good for helping you sleep better, that exercise is now being considered a non-pharmaceutical treatment alternative for chronic insomniacs.

Techniques to get to sleep

I know that when I am not getting a particularly good night’s sleep, I generally begin to stress about not sleeping well, which in turn makes me less likely to get to sleep. (As you can tell I think about sleep a lot. Too much, though? Never.) So over the years I’ve picked up some techniques to help me get to sleep better.

Breathing techniques

The 4-7-8 breathing exercise is purported to help you fall asleep fast (/fast asleep). It’s pretty simple, so even if you’re skeptical, it really doesn’t hurt to give this one a try.

How to do it:

Place the tip of your tongue against the ridge of tissue just behind your front upper teeth. This is not necessary but recommended.
Exhale completely through you mouth. Let it out like a loud sigh.
Close your mouth and inhale through your nose (quietly) for 4 counts.
Hold your breath for seven counts (yes I agree this seems like ages)
Exhale through your mouth for eight counts. This means you need to let the air out of your lungs veryyyy slowly. You’ve completed one breathing cycle.
Now inhale again. Try for at least three cycles in total!

Does it work for you? I have had a few hits and misses. But I would say that at three in the morning when you’re staring at your ceiling wide awake, sure. Anything to get me away from that dead tick of the clock.

Progressive Muscle Relaxation

This is essentially a classic relaxation technique, involving the progressive relaxation of your muscles (as you can tell from the very creative name). It can take anywhere between 5-15 minutes, and hey, you can do it when you’re already lying in bed.

How to do it:

Lie down in a quiet place. Breathe normally and get comfortable.
Starting from the top of your head, you will start to focus on certain muscle groups, first tensing these muscles for a few seconds and then taking the time to slowly relax them.
Beginning at the top of your body, you can start by tensing the muscles in your face. Do this by lifting your eyebrows, wrinkling your forehead, tightly closing your eyes and grimacing to clench your jaw and cheek muscles. Then at once begin to slowly relax all of these muscles.
Then do the same process for your shoulders, arms, chest, torso, back, hips, legs and feet. Whatever areas of muscle come to mind.

This technique can be kind of difficult to do well, but feels pretty good when you give it a go.

Saying a word over and over again (in your head)

Personally, I’ve never found the old counting sheep method helpful for getting to sleep. I feel like this is because there is too much imagery involved (I think I get caught up in trying to work out the visual details of what the sheep look like). So, applying the same principles, you can engage in a menial cognitive task to get yourself to sleep. Some people like to repeat the word ‘the’ in their minds. Others count. Whatever tickles your fancy, but supposedly it’s the commitment to repetition that’ll get you there.

Hide your clock

Ah, hiding your clock, simple but sweet. Maybe we’re not all like this but I sometimes find it difficult to refrain from checking out the time of night. How long you’ve been awake. How many nocturnal hours you’ve got left to sleep. How many sleep cycles you’ll get in the remaining hours. All very stressful. Leave your phone to charge in another room and turn that bedside clock to face the other direction––we don’t want to scare sleep away, she can be very timid.

Sleep can affect everything

Not only productivity and daytime fatigue levels. Sleep is also thought to be implicated in loads of other components of wellbeing, including (but not limited to) weight management, mental health, experience of chronic pain, your immune system and even eyesight. Everything!

So don’t brush it off. Sleep well to keep well, my friends.