October 30th 2024.
Do you ever struggle to keep your eyes open during the day? If so, you're not alone. Many of us find ourselves constantly yawning, rubbing our eyes, and wishing for bedtime to come sooner. But then, when we finally hit the sheets, we can't seem to fall asleep. In a world that never sleeps, it's no wonder so many of us are suffering from chronic sleep deprivation.
According to a study by Aviva, nearly one in three people in the UK struggle with insomnia, two thirds experience disrupted sleep, and almost half don't get enough sleep at all. So, what's causing this widespread sleep issue and how can we solve it? To find out, we spoke with Jane Ollis, a medical biochemist, environmental scientist, and founder of MindSpire. She shared seven reasons why we might constantly feel tired, along with some tips for improving our sleep routines.
One possible culprit for feeling exhausted is high cortisol levels. Cortisol, also known as the "stress hormone," increases in response to stress, keeping us on high alert even when there is no real danger. This can disrupt our sleep-wake cycle, making it difficult to get restful sleep. To lower cortisol levels before bed, Jane suggests deep breathing or a quick meditation to signal to our bodies that it's time to wind down.
Anxiety can also play a role in fatigue. As Jane puts it, anxiety is like a late-night DJ for our brains, keeping us in a state of high alert and making it hard to relax. To quiet the mind, she recommends writing down a worry list or a to-do list before bed to clear mental clutter.
Fluctuating hormones, such as during the menstrual cycle or menopause, can also contribute to poor sleep. Low estrogen levels, especially during menopause, can cause hot flashes and restlessness, making it difficult to get a good night's sleep. To combat these hormonal changes, Jane suggests keeping the bedroom cool, wearing breathable clothing, and sticking to a calming bedtime routine.
Another factor that can affect our sleep is our level of physical activity. While many of us spend long hours sitting at a desk, it's important to find ways to move our bodies throughout the day. Regular physical activity, especially moderate aerobic exercise, can improve sleep quality by increasing time spent in deep, slow-wave sleep. It can also help reduce anxiety and low mood, both of which can disrupt our rest. However, vigorous workouts close to bedtime should be avoided as they can delay our ability to fall asleep.
Our exposure to blue light from screens can also impact our sleep. Blue light from electronic devices delays the release of melatonin, the hormone that helps us sleep. To combat this, Jane recommends turning off screens an hour or two before bed, or using a warm light setting. In the morning, it's helpful to expose ourselves to natural or yellow light to reset our body clocks. Simply getting outside can do the trick!
Eating too close to bedtime can also disrupt our sleep. Our bodies focus on digestion when we eat, which can make it difficult to wind down and fall asleep. It's best to finish meals a few hours before bed to improve sleep quality. This gives our bodies time to shift into rest mode and can prevent midnight wake-ups from indigestion.
Finally, having a regular sleep routine is essential for training our internal clocks. Going to bed and waking up at the same time each day helps our bodies fall asleep faster and stay asleep. Jane recommends building a bedtime routine with calming activities, limiting screen time, and creating a peaceful sleep environment to keep our internal clocks on track.
In a world that never stops, it's important to prioritize our sleep and take steps to improve it. By understanding the reasons behind our fatigue, we can make changes to improve our sleep routines and wake up feeling refreshed and energized. So, let's turn off those screens, get some exercise, and create a peaceful bedtime routine. Sweet dreams!
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