Sleep Tight! 9 Bedtime Tips That Could Add Years to Your Life
Are you finding yourself taking naps in the middle of the day or consistently waking up tired in the morning? Well, it's likely you aren’t getting enough high-quality Zs, which could become more of an issue that won't go away with an extra cup of coffee. Your sleeping habits play a role in supporting your heart and overall health — and according to new research, maybe even how long you live.
Findings from a recent study show that up to 8% of deaths by any cause could be attributed to poor sleep patterns, and those who have healthier sleep habits are incrementally less likely to die early. The researchers created a sleep pattern score using five sleep-related factors and defined the low-risk groups as follows:
Sleep duration of 7 to 8 hours per day
Difficulty falling asleep less than twice a week
Trouble staying asleep at least twice a week
No sleep medication use
Waking feeling rested at least five days a week
How can I get a better night's sleep?
According to experts sleep specialists Dr Angela Holliday-Bell and Dr David Kuhlmann and cardiologist Dr Yu-Ming Ni, here are some easy-to-follow guidelines for creating a healthier sleep environment:
Get your sleep schedule under control
It sounds like a non-brainer, but going to sleep and waking at the same time each day works wonders. “People differ in their chronotypes or preferential timing of bed and wake time, but what is most important is keeping the time consistent,” Dr Holliday-Bell says. Try getting some sunshine in the morning to help train your circadian rhythm, making it easier to wake up.
Exercise during the day
Getting some physical activity during the day can also help you to get better quality sleep. Whether it's an early morning workout or a quick lunchtime walk, any amount of exercise works. Try this 10-minute core exercise routine to get you started.
Cut the lights
When it comes to bedtime, it’s important to dim the lights or use low-emission lights like bedside lamps two hours before bedtime as this helps to promote your natural melatonin release, which is the hormone that sets the stage for sleep.
Create a bedtime routine
Having a good, calming, and consistent bedtime routine is also a great way to facilitate the transition to sleep and help to make it easier to fall asleep at the desired time and stay asleep longer.
Put the coffee mug down
Avoid caffeine after about noon as it takes a long time (about 5 to 6 hours) to be metabolised and eliminated from your system, which means it could be disrupting your sleep quality long after you have consumed it.
Cut back on alcohol
Another reason to add to your list of pros and cons debating whether you should reduce your alcohol consumption (spoiler alert — you definitely should.) Avoid alcohol 3 to 4 hours before bedtime as it is metabolised quickly and becomes a stimulant that can lead to broken, poor-quality sleep.
Trade in the blue light
Watching TV or being on your phone right before bed is one of main things that interrupts sleep quality, says Dr Ni. “The light is stimulating for our brains and can confuse the brain into thinking it’s not ready for bedtime, which can affect sleep quality.” Instead, try a relaxing activity, such as journaling, reading, or meditating, says Dr Kuhlmann.
Take a warm shower or bath
Those on the morning shower train might scream at this tip. If you are unable to fall asleep after 30 minutes, get up and take a warm shower or bath, suggests Dr Kuhlmann. According to the Sleep Foundation, a warm shower or bath can aid your normal body temperature cooling process around bedtime.
Practice good sleep hygiene
All of these habits lead to one thing — good sleep hygiene. “Ensure your bedroom is dark, cool, and quiet to promote a healthy and relaxing sleeping environment. If you have good sleep hygiene and still have interrupted or unrefreshing sleep, then you should speak with your healthcare provider,” suggests Dr Kuhlmann.
Why is sleep important for our long-term health?
Aside from allowing us to recover from all the stress and activities of a long day, sleep affects every facet of our health. Poor sleep quality can send our bodies into a state of stress in which excessive amounts of the stress hormone cortisol is released.
"This increase in baseline cortisol leads to inflammation that can lead to the weakening of the blood vessels and heart disease,” she says. In addition to this, we are less likely to be active and more likely to forego nutritious food choices leading to an increased risk of obesity.
Our immune system functions best overnight, which means our risk of infection increases without enough shut-eye, Dr Holliday-Bell continues. We are also significantly more likely to experience anxiety and depression when we don’t get sufficient sleep, she adds.
“This study shows just how dangerous insufficient sleep can be. People should use this as motivation to start prioritising their sleep and understanding that it is not just about how much they sleep but how well they sleep that affects their health,” says Dr Holliday-Bell.
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