Three simple ways anyone can improve their sleep

Sleep is a big deal. It maintains health and wellbeing, regulating everything from exercise recovery to adequate brain function. Adults between 18 and 64 need seven to nine hours of sleep per night, whereas those over 65 need seven to eight hours. Despite this, three quarters of UK adults report getting less than seven hours sleep a night.

For those who find themselves among this contingent, it can be very frustrating not getting enough shuteye. With that in mind, here are some useful suggestions for getting the best sleep possible.

Reduce screen time before bed

Our brains are evolving slower than technological change, which means they don’t yet accurately know the difference between natural and artificial light. Therefore, the central nervous system treats the light from screens (blue light) in the same way it does light from the sun. This means that when people are exposed to screen light in the evening, their brains believe it’s still daytime, so they then inhibit the secretion of melatonin. This substance impacts how the body responds to darkness, helping it enter a rhythm of nighttime drowsiness. However, screens at night prevent the benefits of melatonin and having a smooth journey over to dreamland.

To counteract this, it could be worth considering changing up the routine by switching off phones at least an hour before bed and settling down with a book, rather than another episode of Friends on Netflix. However, if screen time is just a necessary part of the evening schedule (for those hardcore gamers and night owls whose essay-writing brain functions work better at night), it might be a good idea to invest in anti-blue light glasses. Take this pair from blue light blocker company Ocushield, for instance, which “effectively block up to 99% of harmful UV and blue light emissions between 300-400nm and up to 40% of harmful blue light between 400-470nm.” They allow users to continue a normal routine without worrying about the effects of blue light on their bodies.

Try melatonin supplements

As touched upon, melatonin is a natural hormone that the brain releases in response to changes in light, helping regulate the body’s internal clock by signalling that it is time to go to sleep. That feeling of being up later than usual and the eyes start giving up? That’s melatonin at work.

Therefore, supplements of the snoozy chemical may help with a wide range of sleep issues, including insomnia, shift work sleep disorder and sleep problems in children. These can improve sleep by boosting the levels of this hormone in people whose bodies do not produce enough, as well as those who still struggle to get rest for other reasons. People can start out with a low dose, being careful to detect any adverse side effects they might experience. They can then gradually increase the dose until their sleep improves, if necessary. However, it is important not to take more than 5mg unless a doctor recommends a higher amount.

Introduce CBD into the routine

CBD, the other commonly known cannabinoid found in the Cannabis sativa plant, is legal to sell and consume when it is separated from THC. This is because CBD does not have psychoactive properties like THC does, which is the part of the plant that is used for recreational highs.

Research indicates that high doses of CBD may support sleep due to its suppression of the stress hormone cortisol. Levels of cortisol tend to peak in the morning, but people with insomnia may have high levels at night. Independent of insomnia, the prevalence of this neurochemical is associated with an increased number of night-time awakenings. Yet, in one study on the effects of CBD, researchers found that cortisol levels decreased significantly when participants took 300 or 600mg of CBD oil. These results suggest that CBD affects the release of this hormone, and possibly acts as a sedative.

Adding CBD to nighttime routines could therefore have a profound effect on sleep. For those not too fond of the taste of CBD oil supplements though, CBD food and drink may be the way forward. It’s possible to buy everything from CBD-infused chocolate and cereal, to gummies and crisps. While CBD drinks brand TRIP notes that: “CBD drinks have the same benefits as CBD oils or other CBD products but can be a convenient and delicious way to take your dose.”

The editorial unit