Mastering the Art of Sleep: A Deep Dive into Sleep Hygiene

Emma Gardner on 17 March 2024

Sleeping is one of the most important aspects for good physical health. We need sleep to survive and thrive.

In the quest for quality sleep, mastering sleep hygiene is key. This term covers the array of habits and practices that promote optimal rest. Extensive research has delved into crafting effective guidelines and tips to ensure a rejuvenating night’s sleep.

Health professionals advise teenagers to aim for 8-10 hours of sleep each night, while adults should strive for 7-9 hours. Yet, as many can attest, achieving these targets can be a challenge. Anything less than 4 hours of sleep per night falls short of satisfying rest.

Embarking on the journey towards improved sleep hygiene involves adopting habits conducive to relaxation and restoration. By understanding and implementing these principles, you can pave the way for a more restful and revitalising sleep experience.

A good night’s sleep can: improve your mood, lower your risk of developing serious health problems, fuel you for the day, help you maintain a balanced weight, improve concentration and memory, and help your body fight off illnesses whilst helping your body heal and grow. 

One of the main issues with sleep is that some people really are not good at it. Bad mental health and stress can cause sleep issues. Notably, some people also can suffer from sleep disorders such as obstructive sleep apneas, parasomnia  and restless legs syndromes.

Oversleeping is another issue that can lead people to feel more tired. This is a significant problem among students and teenagers who enjoy sleeping a bit too much for it to be considered healthy. Oversleeping is typically defined as sleeping more than 9 hours a night.

However, there are many ways one can improve their sleep patterns and maintain a good rest overnight. 

  1. The best tip for a good night’s sleep is sticking to a good routine. Try to go to bed at the same time each day and wake up at the same time each day. This sets a body clock, and the regular rhythm will help you maintain a good night’s sleep. If you are a person who struggles with getting regular sleep, then it is recommended, even on weekends, to stick to the sleep routine of the weekday.
  2. Try not to use your bed for anything else other than sleeping. You do not want your mind to associate your bed with work, studies or eating. The bed needs to be associated with relaxation and rest.
  3. Do not watch the clock. That will just stress you out. If your clock has a light on it then that will make you wake up if you check it in the night.
  4. Get comfy! Make sure you have your favourite duvet covers, pillow, and cuddly toys if you want them. Making your bed a comfort space is essential for a great night’s sleep. 
  5. Do not look at bright lights before bedtime. When you’re winding down, reading a book is a much better option than scrolling through TikTok or Instagram! Try to find an alternative instead of going on your phone to minimise keeping your mind alert. 
  6. Avoid nicotine and caffeine before bedtime. Stop consuming caffeine at least 4 hours before you need to go to sleep.
  7. Avoid alcohol 4-6 hours before going to bed. This may be hard for students or social people, but research shows that sleeping with alcohol in your system causes bad quality sleep.
  8. Go to sleep when you actually feel tired. If you cannot sleep, then do something dull and boring for 20 minutes and try again.
  9. Avoid taking naps. If a nap is needed then ensure it is for less than an hour and not close to bedtime. 
  10. Drinking Chamomile Tea is helpful. Chamomile Tea is one of the best herbal teas before bedtime because it is caffeine-free and contains sleep-inducing ingredients.
  11. Having a bath 1-2 hours before bedtime can be useful to relax the body. Also, after the bath your body temperature will drop which can make you feel sleepy. 
  12. Exercise. This is important for many health reasons but can also help you to feel tired when it is time to sleep. 
  13. Eat right. A balanced diet is known to have many health benefits. Do not go to bed on an empty stomach. Do not go to bed on a completely full stomach. A warm glass of milk before bed can be helpful because it contains tryptophan, which is a natural sleep inducer.
  14. Keep a sleep journal to track your progress. 
  15. If you have just read this before bed then turn off your light, relax your mind, and sleep well! 

Are We Getting Dumber?

Rosie Bibby on 23 December 2023

After millions of years of evolution has bought the human race a brain size of 1600cc compared to that of a chimpanzee at 350cc. However, a recent press release has found a plethora of evidence to suggest human brain size is decreasing; resulting in lower IQs alongside mental health.

Our large brain is substantial but not compared to the 1700cc of a dolphin brain. These differences mostly arise due the nutrients we consume. Professor Micheal Crawford, the director of the Institute of Brain Chemistry and Human Nutrition UK, claims omega-3 DHA, derived from algae, is they key fatty acid that stimulates our brains to express genes. He says this was the factor that “would have powered the increase in brain size and function.” In fact, dolphins are consuming considerably more omega-3 DHA than the average 21st century human.

Omega-3 DHL can be acquired from seafood including mussels, crabs, oysters and fish. The modern human consumes less of these than ever due to the shift in diet away from fats and towards carbohydrates and sugar. This arose from the misconception that it was the fat in our diets causing physical conditions such as heart disease, although evidence now suggests sugar is the biggest factor. The lack of seafood in our diets has led to “increased rates of depression, autism, ADHD and dementia” from lower omega-3 DHL intake; claims the CEO of the charity FoodfortheBrain, Patrick Holford.

Furthermore, Holford recommends if you are following a plant-based diet you “must supplement omega-3 DHL, derived from algae”. Getting a blood test to check your levels can help identify if you are taking the right amount of omega-3. This can be carried out via Food for the Brain’s pin prick test that can be delivered to your door!

If you’re feeling particularly adventurous, brain expert Professor Stephan Cunnane suggests a “shore-based diet” including “frogs, bird’s eggs and aquatic plants” are the best way to increase your brain power.

Professor Crawford also highlights that during pregnancy, a diet poor in omega-3 can lead to the child having learning and emotional problems from the lower IQ. This arises from how the body produces a substitute fat, called oleic acid, to fill the baby’s brain in the absence of omega-3 DHL.

In the past couple of decades it has been measured that IQ scores are falling. This follows the long-term study by Norwegian researchers, analysing the IQ scores of Norwegian men born from 1962-1991.  They found that their scores had been steadily dropping. Ole Rogeberg, head of the research group states “similar studies in Denmark, Britain, France and the Netherlands, Finland and Estonia have demonstrated a similar downward Trent in IQ scores”.  Since the shift in diet to carbohydrates and fatty acids, IQ scores have been on a downward trend at a 7% loss per generation.

The consequences of a lower IQ score and brain size is not only related to intelligence but has been found to increase the risk of developing a mental health condition. A report from the World Health Organisation (WHO), found mental health conditions has risen by 13% and now one in earth people suffer from some form of mental illness. This corresponds with how there were over 100 million antidepressant prescriptions last year, in the UK alone.

“Our genome is adapted to eating the wild foods we ate during our species’ evolution” according to Crawford. So, before you chow down on your plate of chips or bowl of cornflakes, consider the effects these foods will have on your brain. Perhaps a meal containing more aquatic plants or fish will help you finish your assignment, so you can get to the pub sooner!