We all know getting enough sleep is important for staying healthy and alert, but have you ever thought about what a lack of it can do to your eyes? Sleep is restorative for all parts of the body including cognition and immune function. Getting enough shut eye will keep you alert, more able to fight off infection and give your eyes the moisture and rest needed to perform at their best.
In the lead up to World Sleep Day (18th March 2022) Alastair Lockwood eye health specialist and ophthalmologist at Feel Good Contacts offers some tips on how to sleep more efficiently, starting from the moment you wake up.
How to have a good night’s sleep
Sleep plays an important part in our overall health. We need at least 7-9 hours of rest for our eyes to fully recover from the day. If you have trouble sleeping, then try these tips on how to get more sleep:
Get as much light/sun exposure during the day as you can
Surprisingly, good sleep starts the moment you wake up and start absorbing light. Light absorption during the day (both natural and artificial) helps your body to stay more alert during the day and then helps to increase the quality of your sleep in the evenings. So, you should try to go for a walk outside during your lunch break or use a lamp with a daylight bulb at your desk.
Limit your exposure to light (and screens) at least 2 hours before bed
Just as getting more light in the day helps, the reverse is true for the evening. You should limit the amount of light you’re exposed to at least 2 hours before bedtime. The blue light from your screens can stop you from sleeping as it tricks your body into thinking it’s still daytime and you should be awake. Try listening to a podcast or reading a book in the evening, you could also use a lamp instead of the main light.
No matter what time you go to bed, wake up at the same time every day (as much as possible)
Having a consistent bedtime will help you to sleep better because your body will start to get tired on cue. After a while of doing this you might find that you naturally wake up just before your alarm. Even if you don’t always manage to stick to your routine, the more you can do it, the better. Try to stick to this routine at the weekends too.
Bedroom environment
A calm and relaxing bedroom environment will help you to get to sleep more easily. So keep stressors out of the bedroom as well as anything that’s distracting like harsh lighting, gadgets, exercise equipment and work. Be sure to tell your family or house mates to keep noise levels down too.
Room temperature
The temperature in the bedroom needs to be comfortable to help us to get to sleep. But most people keep their bedrooms too warm at night and this affects our ability to get to sleep. Our bodies need to feel cool to aid sleep so if the room is feeling warm, open the window for a while or use a fan.
Naps
Try to avoid napping during the day. If you can’t fight off the urge, then set an alarm so that you don’t sleep for more than an hour. Don’t take a nap for at least four hours before going to bed.
Exercise
Regular exercise is a key part of a healthy lifestyle and helps with sleep pattern. However, overstimulation of the body before bedtime can make sleep difficult. In fact, strenuous exercise just before bedtime will energise you. So avoid vigorous exercise before you go to bed. If you find that you only have time in the evening to exercise then stick to light movements like pilates, stretches and yoga to help you to wind down.
Meals and snacking
It’s important not to go to bed hungry but it’s also important to avoid meals and snacks close to bedtime as it will make you feel uncomfortable and you will have difficulty sleeping whilst your body tries to digest the heavy meal. Meals should be around three hours before bedtime and if you fancy a snack them keep it small and light.
Meditation
Some sleep problems are due to anxiety and stress, so calming the mind leads to better sleep. Avoid overstimulating your mind before you go to sleep like working and having difficult conversations before bedtime. Do this earlier in the day/evening. Gently wind down with a period of relaxing activities. Why not try meditation, either on your own or by downloading an app for a guided experience?
Avoid alcohol, caffeine, and coffee at night
Although alcohol consumption will initially help you to fall asleep, you’ll end up having poor-quality sleep. This is one of the reasons people tend to feel so tired when they’ve had a lot to drink the night before. If you do have a drink, make sure it isn’t right before you go to bed. Besides alcohol, try to avoid caffeine and cigarettes which are stimulants and will disturb your shut eye time.
Avoid looking at the clock
Checking the time regularly can heighten your anxiety about not being able to fall asleep. If you have a clock that you can see overnight, take the clock out of your room, or turn it around to face the wall.
Consider wearing an eye mask to sleep
Especially in the spring and summer months when it gets very light in the mornings, an eye mask can help block out the light. Light helps you to wake up, so if you’re eyes are exposed to light too early in the morning you’ll wake up before you’re ready, resulting in less time asleep. If eye masks aren’t your thing you could also try blackout blinds.
