"AMAZING BREAKTHROUGH! Scientists have discovered a revolutionary new treatment that makes you live longer. It enhances your memory and makes you more creative. It makes you look more attractive. It keeps you slim and lowers food cravings. It protects you from cancer and dementia. It wards off colds and the flu. It lowers your risk of heart attacks and stroke, not to mention diabetes. You'll even feel happier, less depressed, and less anxious. Are you interested?" ― Matthew Walker, 'Why We Sleep'
Did you know that sleep disruption can affect the development and progression of several types of cancer?
The immune system plays a vital role in fighting cancer, and sleep deprivation (insufficient or complete lack of sleep) can lead to an impaired immune response, potentially increasing cancer progression or mortality. During sleep, most body systems engage in restoration and energy balance. Without sufficient sleep, you face increased risks of diabetes, obesity, coronary heart disease, and death from cardiovascular diseases.
Sleep is also directly related to your mental health. According to Matthew Walker, the author of 'Why We Sleep,' a good night's sleep is also essential for regulating emotions. Major psychiatric disorders not only disrupt sleep, but lack of sleep also increases your risk of anxiety disorders, major depression, post-traumatic stress disorder, and even suicide.
So, if you're having trouble getting healthy sleep, don't panic — the top books from sleep experts are available in a 15-minute format on the Headway app. Start your journey to better rest today!
Common sleep challenges
Sleep problems or dyssomnias are complex disorders that affect how you fall asleep, stay asleep, and the overall quality of your rest. As Arianna Huffington explains in 'The Sleep Revolution,' these issues can manifest in various ways: from difficulty falling asleep to frequent awakenings at night, from excessive daytime sleepiness to a complete change in sleep and wakefulness patterns. Such disorders can seriously affect a person's quality of life in their physical and mental health.
"Sleep is profoundly intertwined with virtually every aspect of brain health. Lack of sleep over time can lead to an irreversible loss of brain cells—yet another debunking of the myth that sleep debt can be made up." ― Arianna Huffington, 'The Sleep Revolution'
Types of sleep disorders
Many types of disorders can cause you to have trouble sleeping, such as:
Insomnia: Difficulty falling asleep, staying asleep, or waking too early
Sleep apnea: Periodic breathing interruptions during rest that can lead to serious complications like arrhythmia and hypertension
Narcolepsy: A rare neurological disorder causing sudden daytime drowsiness, often accompanied by cataplexy (sudden muscle tone loss)
Restless legs syndrome: Uncomfortable sensations causing an urge to move your legs
Parasomnias: Among them are nightmares, sleepwalking, and sleep talking
Circadian disorders: A mismatch between your body's internal clock and external daily routine
Causes of sleep problems
According to Gallup, 70% of Americans typically sleep less than 8 hours. The causes of poor sleep quality are diverse and can be related to both external factors and internal body processes:
Stress, anxiety, and depression are among the most common causes of insomnia. When a person is stressed, their brain continues to work actively even at night, which makes it difficult to fall asleep.
Disruption of the sleep and wakefulness cycle, like working night shifts or frequently traveling across time zones, can seriously disrupt the body's circadian rhythms.
Substances like alcohol, caffeine, or nicotine can negatively affect sleep quality. Certain medications, including some antidepressants, beta-blockers, and steroids, can also have side effects on sleep.
Chronic medical conditions, such as arrhythmia or hypertension, often accompany these problems. For example, people with high blood pressure may have difficulty falling asleep or waking up frequently at night.
Strategies for better sleep
Regulating your sleep schedule with simple steps can eliminate sleep deprivation and promote healthy sleep. According to W. Chris Winter, MD, setting a schedule and routine is essential.
1. Set a specific sleep schedule
"It is important that we consider our mealtimes, exercise, and light exposure when it comes to trying to establish a healthy circadian rhythm." – W. Chris Winter, 'The Sleep Solution'
Your circadian rhythm is your internal biological clock. It helps control specific processes in the body, including the sleep cycle. Daily factors like social interactions, food, exercise, and the light exposure a person receives during the day can cause changes in their circadian rhythm. These external factors affect your body's internal clock, and certain triggers can alter when you naturally feel sleepy or alert.
According to the National Institute of Health (NIH), bright light in the morning can help you fall asleep earlier. Aim for 45-60 minutes of bright light each morning.
Sometimes, adjusting your wake-up time proves more effective than forcing an earlier bedtime. It is worth setting an alarm so you get up on time every day, not just when you need to get up early. While weekend sleep-ins are tempting, try to avoid sleeping until noon and wake up at a similar time on weekends and weekdays.
It can be nice to take a nap during the day. Napping works as an antidepressant, boosting your mood and generally giving you the same energy boost as a whole night's sleep. However, limiting your nap to under an hour is essential to avoid disrupting your nighttime sleep.
2. Establish your sleep routine
"Sleep is not the absence of wakefulness. In other words, sleep is not a light switch in your brain that is either on or off. Your body is doing amazing things at night while you sleep."― W. Chris Winter, 'The Sleep Solution'
Creating a bedtime routine can help you relax and get a good night's sleep. For better sleep, try following a consistent pattern of relaxing activities at night, such as going to bed and waking up at the same time each day.
Experts recommend consciously preparing for a better night's sleep. You should start half an hour before bed. Then, your brain will have time to calm down and tune in to rest.
Sleep hygiene is a set of rules and habits to ensure quality sleep and overall health. Implementing these practical tips into your daily routine benefits your physical and mental health.
3. Take a warm bath before bed
A warm bath lasting 20-30 minutes is an excellent way to relieve stress and improve sleep quality. Before bed, the body naturally cools down to prepare for rest. Soaking in warm water temporarily raises your body temperature, and as you step out and cool down, it enhances this natural cooling process. This signals your body that it's time to wind down. Try taking a warm bath 1-2 hours before bedtime for the best results.
4. Optimize the sleep environment
Your sleeping area should be comfortable if you want to sleep soundly and healthily. Make sure your bedroom is a little cool. When it's 30 minutes before bed, open a window or use air conditioning to lower the temperature. You can also turn on an air purifier with aromatherapy to enhance the atmosphere.
For some people, the grainy static you hear in white noise can help improve sleep. It helps mask any background sounds and drown them out. White noise can help:
Enhance sleep quality
Reduce infant crying
Boost cognitive function (attention, concentration, memory)
Help manage ADHD symptoms
Just remember to keep the white noise at a safe volume. The National Institute for Occupational Safety and Health recommends staying below 85 decibels.
When your new bedtime routine is successfully implemented, you can fall asleep quickly and sleep soundly throughout the entire time allotted during rest.
5. Reduce smartphone usage
Research shows that 93% of young people browse social media before bed. However, electronic devices (TVs, laptops, computers, smartphones, tablets) emit bright blue light that signals your brain to stay alert. The body, therefore, suppresses melatonin (sleep hormone) production and tries to stay active. So, save scrolling through social media feeds for earlier in the day if you want better rest.
"Fight the Light at Night Keep artificial light before bedtime from ruining your sleep. Exposure to light in the hours before you go to sleep suppresses melatonin levels. Lower melatonin levels make it hard to fall asleep, decrease sleep quality, and could even increase the risk of high blood pressure and diabetes." ― Tom Rath, 'Eat Move Sleep'
6. Learn and practice meditation
Regular meditation generally has a very positive effect on well-being and mental health. When fighting insomnia, meditation can help you accept your thoughts and manage emotions without stress. Even if you cannot eliminate all thoughts, their flow slows down, which enables you to fall asleep.
Try meditating in silence or with guided recordings; there are many different variations of sleep meditations.
Gentle evening yoga can also improve sleep. Aim to focus on light stretching rather than intense exercise, as a few movements to stretch the muscles are enough. Similarly, a massage can prevent spasms and cramps caused by muscle tension and offers similar benefits. Techniques like deep breathing — focusing on longer exhalations than inhalations — and progressive muscle relaxation can help you feel deeply relaxed.
"Breathing is a favorite "sleep hack" of mine. Counting out a few slow breaths is one of the techniques I use when I'm having trouble falling asleep..the 4-7-8 method..you inhale quietly through the nose for four counts, hold for seven counts, and exhale with a whooshing sound through the mouth for eight counts." ― Arianna Huffington, 'The Sleep Revolution'
7. Have a regular physical activity
Studies have shown that regular exercise can be the best sleep aid. Not only does exercise help you fall asleep faster, but it can also increase your daytime activity.
Since stress and anxiety are the worst enemies of sleep, exercise offers a natural solution by promoting relaxation and clearing mental tension. For example, when you exercise, your body releases endorphins. These interact with the brain's receptors and reduce the perception of pain. Make sure you compensate for hours of sitting with some movement. Even simple activities like jogging, active housework, or walking can help offset long periods of sitting.
8. What to eat to sleep better
If your body is busy digesting a heavy meal, especially if you've had a large dinner right before bedtime, your sleep may not be as deep. Eating a healthier, lighter meal earlier in the evening can promote better sleep. Remember, quality sleep requires your entire body — including your digestive system — to be at rest.
If certain essential nutrients or fluids are imbalanced during the day, the rhythm of sleep and alertness can be disrupted. After all, a healthy and balanced diet is the key to good sleep. Foods rich in fiber but low in saturated fats and simple carbohydrates promote deeper, more restorative rest. Stay hydrated throughout the day, as dehydration can disrupt sleep cycles and decrease available amino acids (proteins), which means the body does not produce the right amount of melatonin.
"Although foods that contain calcium won't put us to sleep, there are key nutrients they include that provide the necessary building blocks for sleep. The same is true of foods that contain magnesium (such as nuts, seeds, leafy greens, and bananas), B6 (such as fish, beans, and poultry), and tryptophan (an amino acid found in foods like chickpeas, seaweed, egg whites, pumpkin seeds, halibut, and most famously, turkey). Another food that may help us sleep is cherries, which are rich in melatonin." – Arianna Huffington, 'The Sleep Revolution'
9. Write down your plans and tasks in a diary
You may have difficulty falling asleep if you have too many thoughts about what to do in the morning. In this case, it is worth unloading these thoughts on paper.
Some people find it difficult to write long messages before going to bed. In this case, you can limit yourself to a short list of tasks for the coming day. Even this simple action will help to unload your brain and speed up falling asleep. If you prefer paper, buy a convenient and beautiful notebook. It will add a certain mood to a routine ritual, like writing a to-do list.
Dive deeper into the secrets of healthy sleep with the Headway app
Use the Headway app for insightful summaries of recommended books and transform your nights into restful bliss. You can listen to summaries of bestselling books on sleep in just 10-15 minutes on the Headway app. You can get maximum helpful information from reputable authors in a short time.
Headway is a modern and convenient tool for those who want to develop themselves daily and use their time efficiently. The library contains hundreds of self-help book summaries on well-being, sleep, and longevity.
