When it comes to sleep training, most people associate it with helping infants sleep through the night. However, it’s important to recognise that adults can also struggle with inadequate sleep.
Insufficient sleep can have detrimental effects on physical and mental health, as well as increase the risk of accidents and other dangers. Sleep plays a vital role in our body’s natural rhythms, allowing our brains to detoxify and rejuvenate, and our bodies to combat illnesses and diseases. In fact, sleep can help prevent memory loss, high blood pressure, type-2 diabetes, and obesity, making it all the more important to prioritise sleep.
Did you know that driving while drowsy can be as dangerous as driving under the influence of alcohol? Research conducted by the American Automobile Association revealed that drivers who miss two or more hours of sleep per day are four times more likely to be involved in an accident compared to those who slept the recommended seven to eight hours. Lack of sleep can cause impairments similar to driving under the influence, emphasising the critical need for quality sleep.
Various factors can make falling asleep and staying asleep challenging. Situational anxiety or stress, excitement, illness or injuries, and changes in routine or schedule can all contribute to sleeplessness. When natural sleep becomes elusive, fatigue interferes with daily tasks, making it difficult to muster the energy needed to fulfil your normal obligations.
If you find yourself regularly experiencing difficulty sleeping, it may be time to consider sleep training. Sleep training for adults is not just for infants – it can significantly improve your ability to fall asleep, stay asleep, and wake up refreshed, ready to tackle the day.
Sleep training involves a combination of activities that prepare your mind and body for a restful night’s sleep. By being mindful of the transition to bedtime and setting yourself up for success, you can make a significant difference in the quality and quantity of your sleep.
Common culprits that disrupt our sleep include food and drink choices, overstimulation from activities like watching television or scrolling through social media, especially due to the blue light emitted by electronic devices, can interfere with falling asleep and experiencing deep sleep. Eating the wrong foods too close to bedtime can also trigger digestive issues and heartburn, while excessive caffeine or liquid intake can disrupt sleep through increased stimulation or frequent bathroom visits. Distractions and discomfort such as a noisy or poorly lit room, an uncomfortable mattress, or scratchy bed linen or pyjamas can also impact the quality of sleep.
Sleep Hacks That Help Promote Better Sleep
When it comes to sleep, there are some great sleep hacks that will promote better sleep and a restful day. You might have the nicest room, the comfiest bed, a set bedtime….and still have trouble sleeping. These hacks can help make things even easier.
Sleep Hack #1. Ambient Noise
Using ambient noise can help reduce overstimulation and help light sleepers stay asleep. Ambient noise can be as simple as a clock ticking, a fan blowing, or another neutral sound. There are also apps that can provide ambient sounds. Pzizz uses science to create sounds that help with insomnia, PTSD, and more. Sleepmaker Rain is an app that uses customisable rain sounds to create pleasant ambient noise helping you fall asleep and stay asleep.
Sleep Hack #2. Ear Plugs and Eye Masks
If you struggle with sensitivity to light and sound and can’t create a quiet and dark space, using ear plugs and eye masks can make a big difference. The Bose brand is famous for their noise cancelling products like headphones, earbuds, and sleepbuds. While these sleepbuds are not noise cancelling, they are designed specifically to generate white noise. They are also streamlined to fit comfortably in your ear while lying down. A great sleep mask should block light and feel weightless and comfortable on your face. There are a wide range of options that can optimize your sleep and help you get the rest you need. You can find masks made of cotton, silk, with contours for your eyes, or added benefits like aromatherapy.
Sleep Hack #3. Sleep tracking apps
Sleep tracking apps can hone in on what’s going on while you’re sleeping. Knowing when you are getting optimal sleep and what is interrupting your sleep can be valuable information. Sleep tracking apps can monitor all stages of your sleep during the night, light sleep, deep sleep, and REM sleep. Then use the data to help you better understand where you are lacking quality. The Sleep Genius app is endorsed by scientists at NASA and claims to have advanced technology to help track and monitor your sleep plus they offer advice on how to create an “ecosystem” for a better night’s sleep. If you’re struggling with sleep training, you might need a hack.
Sleep Hack #4. Temperature control
Maintaining a comfortable temperature in your bedroom can greatly improve your sleep quality. The ideal temperature for sleep is generally between 15 to 19 degrees Celsius. Experiment with different bedding materials, such as breathable fabrics and temperature-regulating sheets, to find what works best for you. You can also use a fan or adjust the thermostat to create a cooler sleeping environment.
Sleep Hack #5. Relaxation techniques
Incorporating relaxation techniques into your bedtime routine can help calm your mind and prepare your body for sleep. Deep breathing exercises, progressive muscle relaxation, guided imagery, and meditation are all effective techniques to promote relaxation and reduce anxiety.
Sleep Hack #6. Limit exposure to blue light
The blue light emitted by electronic devices such as smartphones, tablets, and computers can disrupt your body’s natural sleep-wake cycle. Avoid using electronic devices at least an hour before bedtime, or use blue light filters or apps that reduce the amount of blue light emitted. Consider reading a physical book or engaging in other screen-free activities during the wind-down period.
Sleep Hack #7. Avoid stimulants and heavy meals before bed
Consuming stimulants like caffeine and nicotine close to bedtime can interfere with your ability to fall asleep. It’s best to avoid these substances in the hours leading up to bedtime. Additionally, eating heavy or spicy meals late in the evening can cause discomfort and indigestion, making it harder to sleep. Opt for light, sleep-friendly snacks if you feel the need to eat before bed.
Sleep Hack #8. Create a sleep-friendly environment
Your sleep environment plays a crucial role in promoting quality sleep. Keep your bedroom dark, quiet, and free from distractions. Use blackout curtains or an eye mask to block out light, and consider using earplugs, a white noise machine, or soothing sounds to mask unwanted noise. Ensure your mattress and pillows provide adequate support and comfort.
Establishing a bedtime routine tailored to your lifestyle and personal interests is key to successful sleep training. While each person’s routine will be unique, there are universal characteristics of sleep training that can guide you. Consider the following framework when building your bedtime routine:
Start your bedtime routine before going to bed: Allocate time for personal hygiene, changing into pyjamas, and tending to end-of-the-day tasks. Failing to take care of these activities before bedtime can encroach on your sleep duration.
Determine your desired wake-up time: Knowing when you want or need to wake up helps determine your bedtime. Counting back from your wake-up time and considering the recommended seven to eight hours of sleep will help establish your ideal bedtime.
Allow downtime before sleep: Set aside at least 30 minutes to an hour to wind.
You can spend this time reading, meditating, or relaxing but you should avoid activities like screen time which can stimulate your mind rather than relax it.
Set an alarm with a consistent wake time: Waking at the same time every day will help set your rhythm for sleeping and waking. The more consistent you are with your bedtime and wake time, the more your body will begin to adjust and you’ll find yourself waking on your own just prior to your alarm.
You can add activities to this sleep routine that suit your needs – the key is to be consistent and have a routine that you love and will stick to.
Sleep training is a process that requires consistency and patience and it may take time to establish a new sleep routine and overcome barriers to sleep. Be kind to yourself and celebrate small victories along the way.
Sweet dreams!