Positive and Negative Contributors to Sleep

Consistent Sleep Schedule: Going to bed and waking up at the same time every day helps regulate your body’s internal clock, or circadian rhythm, improving the quality and consistency of your sleep. This makes it easier to fall asleep and wake up naturally.  

Physical Activity: Regular exercise can help you fall asleep faster and enjoy deeper sleep. It reduces stress, promotes relaxation, and regulates sleep patterns. However, it’s best to avoid intense exercise close to bedtime, as it may have an energising effect. 

Relaxation Techniques: Relaxation practices, such as deep breathing, meditation, or progressive muscle relaxation, can calm the mind and prepare the body for sleep. These techniques reduce stress and anxiety, making it easier to unwind before bed. 

Good Nutrition: A balanced diet with adequate vitamins and minerals can promote better sleep. Foods rich in magnesium (like almonds and spinach), tryptophan (found in turkey), and melatonin (such as cherries) can support your body's natural sleep cycle. 

Supplementation: Certain supplements, such as melatonin, valerian root, and magnesium, can support relaxation and promote better sleep.  

Morning Bright Light Exposure: Exposure to natural sunlight early in the day helps regulate your circadian rhythm. Bright light in the morning signals to your body that it’s time to be awake and helps establish a healthy sleep-wake cycle.  

Reading: Writing in a journal or reading a book can help distract from worries or racing thoughts, allowing the mind to wind down. Engaging in relaxing activities before bed can improve sleep onset and quality. 

Warm Shower: A warm shower or bath before bed helps lower body temperature, signalling to your brain that it’s time to sleep. The relaxing effects of warmth can also relieve muscle tension and stress, aiding in a quicker transition to sleep. 

Late Intense Exercise: While regular physical activity promotes sleep, intense exercise close to bedtime can increase adrenaline levels and elevate heart rate, making it harder to relax and fall asleep. It's best to finish intense workouts at least a few hours before bed. 

Large or Heavy Meals Late at Night: Eating large/heavy meals late in the evening can lead to discomfort, indigestion, or acid reflux, which disrupts sleep. Heavy meals can also increase metabolism, making it difficult for your body to transition into a restful state. 

Caffeine and Stimulant Intake: Caffeine, found in coffee, tea, chocolate, and certain sodas, is a stimulant that can keep you awake for several hours. Consuming caffeine too late in the day can interfere with your ability to fall asleep and stay asleep. 

Alcohol Intake: Alternatively, while alcohol may initially make you feel drowsy, it disrupts the sleep cycle by interfering with REM sleep and causing frequent awakenings throughout the night. This results in less restorative sleep. 

Stress and Anxiety: Stress and anxiety are major disruptors of sleep. When you’re feeling stressed, your body enters a fight-or-flight mode, making it hard to relax. Practice mindfulness techniques, such as journaling or meditation, to help manage stress and calm your mind before bedtime. 

Noisy or Uncomfortable Sleep Environment: An uncomfortable mattress, pillows, or room temperature can make it hard to sleep well. Likewise, noise pollution from traffic or other sources can disturb your sleep cycle, even if you don’t fully wake up. 

Travel (Time Zones): Jet lag from travelling through multiple time zones can throw off your body’s natural circadian rhythm, leaving you feeling tired or restless. Try to adjust your sleep schedule a few days before you travel to minimise the impact of time zone changes. 

Inconsistent Sleep Times: Frequently changing your sleep schedule or not getting enough sleep each night can disrupt your circadian rhythm, making it difficult to maintain healthy sleep patterns. 

Blue Light: Exposure to the blue light emitted by phones, tablets, computers, and TVs can suppress melatonin production, a hormone responsible for signalling that it’s time to sleep. Using screens before bed can delay the onset of sleep and reduce sleep quality.