In our increasingly fast-paced world, no longer are we dedicated to getting a restful eight hours of sleep per night. In a study published in the Annals of Internal Medicine, researchers found that self-reported sleep duration has decreased by almost 2 hours in the past forty years.[1] This increasingly inadequate sleep comes at a cost, with these researchers finding that continued insufficient sleep affects hormone levels, resulting in changes to individual energy and appetite. With World Sleep Day coming up, it’s a reminder to not overlook the importance of sleep in maintaining a healthy mind and body. If you find yourself struggling to get a solid sleep each night, consider these tips to help normalise your sleeping pattern.

Reduce caffeine
Caffeine is a stimulant, generally used to promote alertness and supplement energy levels.[1] However, caffeine impacts sleep in a number of ways, particularly making it harder to sleep for long periods of time or to fall into a deep sleep.[2] To ensure a good night’s rest, it’s important to minimise caffeine intake before bed. If you are particularly susceptible to the effects of caffeine, try to avoid unnecessary caffeine from midday onwards.[3]

Switch the technology off
Technology has meant that we now have the world at our fingertips at any time of day. However, this can cause disruptive sleep patterns, due to the light exposure from LED screens.[4] This light reduces production of melatonin, the hormone which enables sleep. While it’s often hard to avoid picking up your phone or ending your night with a Netflix binge, try to avoid using electronics for at least half an hour before bed.[5]

Regulate the temperature
Try to moderate the temperature of your environment to a comfortable level, ensuring it’s not too hot or too cold.[6] Keeping cool will also be made easier in light, loose clothing that doesn’t restrict your movement through the night.

Supplement with Ubiquinol
In a study conducted with Osaka City University, researchers found that Ubiquinol supplementation improved sleep quality in patients with chronic fatigue syndrome, as well as depression symptoms and performance in arithmetic task, following a two-month trial period.[7] This finding was advanced in a recent study examining the effect of Ubiquinol supplementation on stress and sleep. Researchers found that Ubiquinol supplementation helped to initiate and maintain sleep, improved sleep quality and reduced feelings of fatigue in 60 healthy adults with high stress.[8] Supplementing with Ubiquinol therefore may be useful if you are lacking in energy or possess high stress but still struggle to find quality sleep.

With these suggestions in mind, it’s time to start prioritising sleep as a key part of your well-being routine.

Always read the label. Use only as directed. If symptoms persist, consult your healthcare practitioner.

[1]https://www.sleephealthfoundation.org.au/caffeine-and-sleep.html

[2]https://www.sleephealthfoundation.org.au/caffeine-and-sleep.html

[3]https://www.healthdirect.gov.au/caffeine

[4]https://www.nytimes.com/2011/07/05/health/05light.html?pagewanted=all

[5]https://www.aci.health.nsw.gov.au/__data/assets/pdf_file/0009/404865/ENGLISH-A-Practical-Guide-Sleep.pdf

[6]https://www.aci.health.nsw.gov.au/__data/assets/pdf_file/0020/212951/Pain_and_Sleep_1.pdf

[7]https://www.kaneka.co.jp/en/service/news/effect-of-ubiquinolreduced-form-of-coenzyme-q10-on-chronic-fatigue-syndrome/

[8] https://www.kaneka.co.jp/en/service/news/effect-of-ubiquinolreduced-form-of-coenzyme-q10-on-chronic-fatigue-syndrome/

[1]Spiegel, K., Tasali, E., Penev, P. and Van Cauter, E. Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite. Ann Intern Med. 2004; 141(11): 846-850.