Counting sheep: 7 tips for better sleep

Sleep disturbance is one of the symptoms of jet lag, the infamous physiological condition that occurs after long-haul flights, usually when traveling east. Jet lag is caused by the de-synchronization of our body clock (or our circadian rhythm, to use the medical term). Symptoms may also include reduced concentration, irritability, headaches, problems with digestion, and fatigue.

However, it is not always jet lag to blame when our sleep gets disrupted. In fact, a lot of people may find it difficult to fall asleep, have frequent awakenings and difficulty to get back to sleep, wake up early, have a restless sleep, or even sleep too much. There are many potential reasons why these difficulties occur. These include physical health problems (i.e. pain or medical conditions associated with an increased need to go to the toilet), substances (i.e. medications, caffeinated drinks or alcohol) or even stress, worrying and mental disorders (i.e. anxiety or depression).

The association between sleep and mood/mental health is bidirectional. Not only mental illnesses can affect and disrupt our sleep, but also sleep difficulties can compromise our mental health.

Sleeping tablets (or hypnotic medications) are notorious for often being ineffective (especially in the longer term) as well as for their side effects, and this is why many doctors are often reluctant to prescribe them.

The good news is that there are things you can do to improve your sleep. These are usually referred to as ‘sleep hygiene’, and focus on 7 key areas.

Here are these 7 key areas and my recommendations:

1. Sleep routine and consistency

• Try to do the same things every night before you go to bed so that you have a pattern (see next tip on relaxation).

• Try to go to bed and get up at about the same time every day. This will help you set your body’s internal clock and optimize the quality of your sleep.

• Avoid day naps, because if you have trouble falling asleep or staying asleep at night, napping during the day can make things worse and perpetuate a vicious cycle.

• If you feel the need to sleep in at the weekends, try to make it no more than an hour later than usual.

2. Relaxation

• Try to take your mind off sleeping and take time for relaxing activities before you go to bed.

• If you have been lying awake for half an hour, get up, try to relax and then go back to bed.

• Try thinking about something nice, like going on holiday.

• For specific recommendations on how to relax, read my post on my pre-bed post-travel routine. This is essentially a relaxation routine and, despite the name, is by no means specific to traveling. Here are some of these recommendations:

• Before bedtime, listen to relaxing music. This may be classical music or Spotify playlists to help you sleep, such as the ‘Sleep’ playlist, or the ‘Songs for Sleeping’ one.

• You may also have a cup of herbal tea. Sometimes called tisanes, herbal teas do not contain caffeine, are rich in antioxidants and can have a number of (both physical and mental) health benefits. My favorite herbal tea is chamomile, renowned for its calming effects. Several studies actually suggest that it can help improve sleep and low mood. Passionflower and lemon balm teas can also help improve sleep, as well as reduce anxiety.

• Also before bedtime, soak your feet in an Epsom salts bath. Epsom salts contain Magnesium Sulfate, which, when added to warm water, breaks down into magnesium and sulfate. When you soak your feet in an Epsom salts bath, these chemicals get into your body through your skin. This can help relax muscles and loosen stiff joints.

3. Environment

• Create a calm and restful sleep environment: not too noisy or light, not too hot or cold and with a comfortable bed.

• If it is too noisy, earplugs may help.

• If it is too light, an eye-mask of blackout blinds may help.

• When it is too cold, a hot water bottle may help.

• Avoid using electronic devices, such as smartphones, tablets, laptops, TVs, or gaming machines, within one to two hours before bedtime, and while you are in bed. These devices emit blue light, which stimulates your brain and inhibits the production of melatonin, the hormone your body needs to sleep.

4. Food and drinks

Here’s what to avoid (and why):

• Caffeinated or energy drinks (coffee, tea, Coke, Pepsi, Redbull, even hot chocolate) in the hours before bedtime (caffeine is a stimulant and will interfere with your sleep).

• Alcoholic drinks before bed (alcohol can also interfere with and affect the quality of your sleep).

• Drinking too many liquids in the evening (this may result in frequent bathroom trips throughout the night).

• Big and heavy meals at night. Try to make dinnertime earlier in the evening, preferably 4 hours before going to bed). Avoid too spicy or acidic foods (they can cause stomach trouble and heartburn).

• Chocolate before bedtime (it also contains caffeine, which can keep you awake).

• Smoking (nicotine is another stimulant that can disrupt your sleep, especially if you smoke close to bedtime).

5. Exercise

• Exercise vigorously during the day, as regular exercise will help you sleep better at night and feel less sleepy during the day.

• However, avoid exercising too close to bedtime, as exercise stimulates hormones such as cortisol, which can interfere with your sleep. Try to finish moderate to vigorous workouts at least three hours before bedtime. If you’re still experiencing sleep difficulties, move your workouts even earlier.

• Relaxing, low-impact exercises such as yoga or gentle stretching in the evening can help promote sleep.

6. Don’t worry

• Easier said than done, try not to worry about not getting to sleep, as this will make things worse and will keep you awake for longer.

• Try to remember that not getting enough sleep will not hurt you; you will fall asleep after a while.

• If you are stressed or anxious and cannot switch your mind off when you go to bed, try to practice relaxation techniques, such as deep breathing, progressive muscle relaxation, or visualizing a peaceful, restful place.

• In case you feel anxious or worry about something, make a brief note of it on paper and postpone worrying about it until the next day.

• If a great idea is keeping you awake, make a note of it on paper, and try to fall asleep.

• Try the old advice and count sheep.

7. Sunlight

Try to get as much natural sunlight as possible. Melatonin, a naturally occurring hormone controlled by light exposure, helps regulate your sleep-wake cycle. Your brain secretes more melatonin when it’s dark, so you feel more sleepy, and less when it’s light, so you feel more alert.

• Go for a walk during the day.

• Exercise outdoors.

• Sit close to a window.

• Keep your windows or blinds open to let sunlight into your home or workplace.

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