Many of my patients are reporting that they have trouble sleeping at night. They know because they wake up tired. They struggle to concentrate and may even fall asleep during the day while driving or watching TV.
Humans spend 1/3 of their life sleeping. And while most people sleep an average of 7-8 hours a night, there is no right number to strive for. The need for sleep varies over a person’s age.
It’s also important to understand that waking up refreshed depends on many factors, not just sleep. Diet, exercise and stress management matter. Mental and physical health matter. Workload and burnout matter.
For those who want to improve their sleep habits, here are five tips to get you started:
Check your sleep environment: Your mattress and pillow should support your back and neck. The room should be dark and quiet. The temperature should be cool.
Avoid screens for at least 30 minutes before bed-time. Work your way up to 1-2 hours of screen-free time before bed. Going to bed with your phone affects sleep architecture by interfering with your body’s natural production of melatonin, a sleep hormone. Blue light from screens can also damage your retina and worsen your vision.
Do activities that are conducive to winding down your brain and body: take a 30-minute stroll in the evening. Read a book. Play a board game. Do some colouring. Meditate.
Mindfulness meditation is learning how to be fully present in the moment, aware of your thoughts and feelings without distraction or judgement. It reduces anxiety, and can help with sleep, stress and chronic pain. It’s worth the time.
Review your medications with your family doctor. Some can cause sleep disturbances. Some can be overly sedating. Using medications to fall asleep, whether they are prescribed or over the counter is not the answer; sleep aids make insomnia worse, and can also increase the risk of car accidents, falls, hip fractures and so on.
There’s more that you can do.
Talk to your family doctor about getting a good night’s rest.
(Originally published in the Oakville Beaver on November 27, 2020.)