Dr Vicky Cooper
Sleep Clinical Scientist, Past Chair ARTP Sleep
When we sleep, essential processes occur. These include removing brain waste, forming memories, processing emotions, repairing damage, building immunity and more.
Insufficient sleep is linked to medical conditions such as obesity, Alzheimer’s and cardiovascular disease. Quality sleep underpins health, yet we often neglect it under time pressures from work, family or social media. Poor sleep also affects mental health and hinders healthy choices around food and exercise. Try the following tips below to improve your sleep.
Stick to a schedule
Consistent bedtimes and wake times sync two mechanisms: time since last sleep and time of day. Inconsistent routines disrupt these, reducing sleep quality.
Avoid certain substances
Caffeine and nicotine are stimulants that delay sleep. Caffeine blocks adenosine, a sleep-inducing hormone, so avoid it in the afternoon and evening. Alcohol disrupts staying asleep and worsens snoring or obstructive sleep apnoea. Limit alcohol before bed.
Consistent bedtimes and wake times
sync two mechanisms: time since
last sleep and time of day.
Manage light exposure
Light signals our brain to regulate sleep. Maximise morning and afternoon daylight exposure, but limit bright lights, especially blue light from screens, in the evening. Blue light suppresses melatonin — a hormone crucial for timing of sleep.
Cool down
Cooling induces sleep. Maintain an optimal bedroom temperature — not too hot or cold.
Switch off
Transitioning from wakefulness to sleep requires removing stimulation like noise, light and mental ‘chatter.’ Process your day, and plan tomorrow accordingly. Techniques like journalling, mindfulness, meditation or deep breathing can help quiet the mind.
Quality sleep is not a luxury but a necessity. Small, consistent changes to your habits can make a big difference to your health and wellbeing.
