The Deep Sleep Guide: Part 1
Although philosophers, scientists and doctors have been discussing sleep for years, sleep as an actual science has only properly come into its own in the last ten to 15 years.
And at the forefront of our new understandings is Russell Foster at the University of Oxford, where he’s professor of circadian neuroscience and the Director of the Nuffield Laboratory of Ophthalmology and the Head of the Sleep and Circadian Neuroscience Institute.
So, in these times of troubled sleep, there’s no one better to turn to for some serious insight into how to get a better night’s rest - and why that’s so important. Prof Foster has so much to say, we’re running his Deep Sleep Guide across two parts.
In part one, we’re covering:
What we now know happens when you sleep
Signs you’re not getting enough sleep
Ideal pre-bedtime sleep routines
Food and drink to help or hinder sleep
Sleep supplements and melatonin: do they work?
>> Watch Professor Foster’s fascinating chat with Tim Samuels here - and below some of the main points are summarised.
According to Professor Foster, “sleep has changed enormously - so much so, that we can now recognise that good sleep is a metric of good brain health overall.
“So much that allows us to function during the day is going on while we sleep and without sleep, our ability to function during the day falls apart incredibly quickly,” Professor Foster explains. This is because when we sleep, memory formation and consolidation takes place.
We actually solve problems in our sleep which means that a properly good night’s sleep has the power to transform our problem-solving abilities from 20% to 70% after sleep.
Though this all sounds simple enough, it’s complicated by the fact that no two people have the same sleep needs. As Professor Foster notes, “sleep is like shoe size - one size does not fit all.”
How do you know when you’re not getting enough sleep? Well, Professor Foster suggests asking yourself some of these questions to start with.
Are you reliant on an alarm clock or another person to wake you up?
Do you sleep in for too long at the weekend?
Does it take a long time for you to feel alert?
Do you need a nap or lots of caffeine to help get you through the day?
Have loved ones or colleagues ever commented on your changing mood?
Do you ever experience anxiety or worry?
If you answer yes to these questions, Professor Foster says “these are all things that are very indicative of not getting enough sleep”. The question is - how to fix it?
Some of this might seem obvious, but it all makes a big difference to how quickly you can nod off - and the quality of sleep you then get.
Try to keep to regular bedtimes and maintain a sense of routine
Make sure your bed and mattress are the right size and comfortable
If you have a snoring partner you don’t have to be a martyr - buy yourself a pair of earplugs or locate an alternative sleeping place (they won’t be offended)
Avoid exercise close to bedtime
Reduce light levels before bedtime and stop using apps, phones or watching tv just before bed.
Alcohol or antihistamines should never be used as a sedative equivalent
Find an activity that relaxes you like having a nice long soak in the bath
The bedroom shouldn’t be too warm. Ideally, 18-22 degrees but no warmer but you should try to make sure that you wake to the morning light
Don’t clock-watch as this will end up being anxiety-inducing
Only set an alarm if you absolutely need to and try to wake to natural light as much as possible.
In terms of sleep apps, Professor Foster isn’t a fan saying they are unvalidated with many of the companies behind them failing to engage properly with the research in the scientific community.
There are so many myths and old wive’s tales around eating and sleeping - which Professor Foster can set straight…
Depending on your liver, caffeine can live in the body for anywhere between 5-9 hours after consumption. So ideally, try to reduce intake after 2pm and avoid caffeine in the early evening because this will delay sleep.
While we are on the topic of hot drinks, turns out the soothing image of a milky drink before bed is “most likely a placebo effect” - and same goes for your evening cuppa of chamomile tea
What about food? Professor Foster says you have to be careful with any pre-bed cravings. If you’re feeling peckish after dinner, avoid foods with high sugar and fat content and instead aim for protein-rich snacks
The time of day you eat your meals is also a really important issue. It’s best to concentrate the majority of your calories on the first part of the day - so breakfast and lunch - as it tends to be cleared from your system sooner. If you eat a lot of calories before bedtime though, it takes longer for the glucose to be broken down and processed by your body which can pave the way for a potential diagnosis of type 2 diabetes later in life (if part of a sustained pattern).
When you really get can get to sleep, it’s tempting to turn to pills - but what should you reach for, or not?
Melatonin - a hormone produced naturally in the body but often manmade as a short term solution to insomnia - is widely taken, so much so, it’s been dubbed a “sleep hormone” - something Professor Foster emphatically says it is not
According to Professor Foster, 3mg of melatonin taken about half an hour before bedtime can “probably” reduce the time it takes to get to sleep in around 70% of people - only by ten minutes though, so it’s a “very mild effect”
Similarly, if you wake up in the middle of the night, a low dose of melatonin may help but Professor Foster urges caution and to “disentangle” its genuine effects from its placebo effect
Although there’s no real evidence to suggest that it’s harmful and there are no obvious side effects, Professor Foster believes it’s best to avoid taking any supplements, even melatonin
In part 2 of the Deep Sleep guide, we’ll be tackling:
Beating jetlag
When is the optimal bedtime
How to become a morning person
How to nap properly
Is one big sleep natural anway
