As featured on SWIISH.
As a sleep expert, I am always asked - what should I avoid doing to get quality sleep and ensure I wake up feeling rested? With many common myths around; here is the ultimate guide to waking up feeling fresh - as in, the 5 things you should NEVER do.
Sleep in all morning.
This misaligns your biological clock, which means the following night, you’re not tired when you’re meant to, and further, you don’t produce your melatonin hormone to encourage deep sleep at the ideal time (between 10pm-2am. Further, research shows sleeping in delays the production of (hormone) cortisol, which then means in the evening, you’re wide awake at 11pm and waking up around 3am. Instead - have a nap if you need to - but make sure it’s during the day, and is either 30 or 90 minutes.Use bright lights in the evening.
You probably know blue light (from devices, TV’s, laptops) disrupts your sleep, but did you know that ceiling lights, fridge lights and outside lights do so as well? Typically emitting a temperature of 4000K and above, this inhibits the production of melatonin, the hormone to facilitate deep sleep. Instead - use a night light or wear blue light blocking glasses.Have a late afternoon or post dinner espresso (..or espresso martini).
Especially for those who have been sleeping poorly, the brain’s HPA axis, controlling the release of adrenalin after a coffee, isn’t working properly - it releases too much adrenalin, exacerbating the mental stimulation of caffeine - exactly why you can’t ‘switch off’ like normal. Cutting out caffeine, coffee in particular, after 12 is what I recommend. Instead: drink roasted dandelion tea - tastes similar, sans harmful effects.Work or be on social media as your final evening activity.
Both of these activities heighten brain activity - encouraging alpha and beta brainwaves. Conversely, your brain needs to be in a calm state - delta brainwaves - to experience deep sleep. Instead, have a non stimulating activity in mind - that you actually WANT to do - reading or meditation are my go to’s.Expect deep sleep to happen by magic.
Deep sleep will come easily if you progressively relax in the evening, and avoid excessive stimulation during the day. However, if you don’t have a bedtime routine, are consuming excessive coffee, or even not managing stress effectively - you will struggle.
