Struggling to get a good night’s rest after a long day in the lab? Sleep specialists offer some advice
, but the timing matters, because the process of exercising releases hormones such as adrenaline and cortisol that can keep people awake. Wu recommends that his patients do moderately strenuous exercise for 30–45 minutes a day, but not too close to bedtime — a recommendation that he also follows.Although it might be tempting to grab a cup of coffee to overcome that afternoon slump, caffeine can make it difficult to fall asleep and can affect the duration and intensity of slow-wave sleep.
Practising yoga nidra, an ancient method of inducing physical, mental and emotional relaxation, can help to improve the length of time spent asleep, as well as the efficiency and quality of the sleep in people with chronic insomnia. Listening to music at bedtime can also help to improve the quality of sleep, especially for individuals with mild sleep problems. This might be because music helps to distract people from habits such as ruminating and hyperarousal, suggest Gaelen Thomas Dickson and Emery Schubert at the University of New South Wales in Sydney, Australia. Audiobooks, however, don’t have the same effect, they write.
Stress from family conflicts, work deadlines and other challenges can increase the body’s levels of cortisol, a hormone that regulates stress, metabolism, wakefulness and other bodily functions, and can disrupt sleep patterns.
. “Chronic sleep deprivation has been likened to excessive alcohol consumption. In a similar way that a person who is intoxicated may not realize their performance is affected, a person who is sleep-deprived may become less aware that their physical and cognitive abilities are compromised,” Matricciani says.
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