Como melhorar seu comportamento de sono

While medical disorders such as apneia do sono or chronic insônia may need professional investigation, for many of us our lack of sleep is lifestyle related.

According to the Royal Society for Public Health (RSPH), sleep deprivation commonly affects regular commuters, shift workers, new parents, young people and those with active social lives.

Experts recommend we set regular hours for sleep, and aim to get seven or eight hours a night to function at our best. However, in reality, if we have young children, work shifts, or other unalterable interruptions during the night, this might not be possible.

But, whilst we can't always change the quantity of sleep we have, there are many natural ways to improve our sleep quality and make the most of our rest.

Tune in to your rhythm

When trying to maximise the benefits of sleep, it's important to understand your body's natural rhythms and work with them.

Gemma Clare, holistic health specialist, says that we sleep in 90-minute cycles. If you stay in line with this natural timing, you can feel more rested, even if you aren't getting quite as much as you need.

"By dividing your night into 90-minute blocks, you can avoid being woken in the middle of a sleep-cycle, and allow your body to wake up more naturally. The optimum amount might be six 90-minute cycles," she explains. "But if you break after four or five, you will feel more rested than if you continue to sleep and wake up in the middle of a cycle."

Even if you're not getting enough sleep, it's important to make the most of the sleep you have. This is called improving the quality of your rest.

Sleep apnoea specialist Dr Sabrina Magid-Katz says: "Most people don't think about what happens while they are sleeping. Many wake up periodically during the night without even knowing it. These are called mini-arousals and they can be worsened by poor sleeping position. You might think you got a full night's sleep, but may still be tired."

It's also important to ensure your bedroom promotes good sleep.

Clare says: "Make sure your bedroom is tidy. Messy rooms can affect your sleep, even if you're not consciously aware of it."

Light pollution

Light pollution disrupts your body’s natural rhythms, so it's crucial you minimise excess light in your bedroom. Try investing in blackout blinds or a sleep mask to cut down on unnecessary stimulation.

Exposure to blue light from electronic screens can also disrupt your sleep - even after you've switched your phone off for the night.

Optometrist and wellness expert Dhruvin Patel from Ocushield says that screens impact your sleep due to harmful blue light emitted from the digital device itself. This light disturbs a hormone called melatonin which is responsible for telling your body it's time to sleep.

To ensure your body is ready for rest, it's important to be mindful of your use of technology.

In today's busy world, it's easy to feel stressed. Your body may well hold onto that tension, making it difficult to switch off. There are many ways in which you can help your muscles to relax, from meditação to taking a warm bath.

Essential oils such as lavender and ylang ylang are also said to promote relaxation and rest. Try adding a few drops to some distilled water and spritzing your sheets, or add a few drops to your evening bath.

What about medicine?

Whilst medicine has its place, all sleeping tablets carry a chance of serious side effects, including addiction, in the medium-long term. It's always more beneficial to seek a natural solution to tiredness or poor quality sleep.

Clare warns that taking medicine can sometimes mask an issue rather than solve it.

"It's far better to find a natural solution," she says.

However, if you suspect you have a sleep disorder, it may be worth discussing further intervention.

Whilst you might not be able to stop your baby crying, or ignore that urgent phone call, by carrying out a few simple tweaks you can make the most of your sleep - and feel more rested as a result.