Getting 8 hours sleep consistently is a necessity, not a luxury. But how do we get it?

Mental Wellness
Written By Yan Yi Chee

We all know 8 hours of sleep is good for us, so why don’t we prioritise it?

We are no sleep experts, but there is lots of information out there for us to tap into. 

So, we decided to comb through and pick up what we found to be motivating factors to push us into action and practical guidance to try out. 

3 reasons to prioritise 8 hours of sleep

  1. Makes us better at problem solving and organising thoughts

    A study published in the journal Psychological Science gives evidence that brain processing during sleep is helpful to daytime cognition.

  2. Makes us better at saving all your new memories

    Deep sleep brain waves that are synchronised in time helps you hit the save button on making memories while you sleep so when you wake the next morning, they are fresh in the mind. 

  3. Allows for better moods and judgement

    Sleep deprivation interrupts the communication between brain regions, which causes focus on negative experiences, moods to run wild, and emotional volatility. A well-rested brain is critical to emotional processing and helps regulate feelings.

Now we are motivated to build a consistent sleep routine, how do we quiet the noise of the day so that we can get to sleep and stay asleep? 

Here are some tips on how to break out of the ‘tired but wired’ cycle, so that you can help unravel our minds and loosen up our body to become sufficiently relaxed for sleep. (We want to activate our parasympathetic nervous system that activates your relaxation response)

Here are our top tips to try:

Try the Power Down Hour created by Sleep Doctor, Michael J. Breus

A wind down evening routine isn’t the luxury you might think it is. In fact, it is necessary for best chance to a good night sleep. By waiting till exhaustion your body does not enter sleep naturally and this can also influence your sleep pattern.

The Power Down Hour lets your mind get ready for sleep. If bedtime is 10.30pm, at 9.30pm do this.

Take 20 mins to prepare for the next day, finishing some emails or checking schedules for the next day, or getting kids uniforms ready. These are things that you often stress about while lying in bed. Next take the next 20mins for your nightly hygiene – bath, skin care routine, change.

Take last 20mins to lie in bed and relax to read a book, meditate, journal.

Pick one schedule and stick to it. 

One bedtime and one rise time so body gets used to plan and can get into deep sleep and refresh.

Create a conducive sleep environment

  • Keep it cool – your core body temperature naturally drops during sleep. Simulate this biological change with a cool bedroom (roughly 20 degrees) to help you fall asleep more quickly.

  • Keep it dark – artificial light (like a night light) tricks your brain into thinking its daytime and suppresses your body’s natural melatonin production (a sleep-promoting hormone). Keep your bedroom dark to signal it’s time to sleep.

  • Keep it quiet – For more restful sleep, wear ear plugs, use heavy curtains or put in more rugs. If that’s not possible, try white noise that can help mask the disruptive noises.

Manage your daily routine to prime for sleep

  • Stop caffeine by 2 pm

  • Stop alcohol within 3 hours of lights out because it keeps body out of deeper sleep

  • Exercise daily but stop within 4 hours of lights out

  • Get 15mins of sunlight every morning to help reset your biological clock each day and give a mild dose of Vitamin D which helps with over all levels of energy

Take a Magnesium Supplement

One of the better-known supplements to support sleep quality. Known for its effects on stress and tension. Being sleep deprived and chronically stressed decreases magnesium levels in the body which makes it more important to supplement. Good addition to your Power Down Hour routine.

Know when to contact your doctor

If you have more serious challenges of insomnia or sleep apnea, please seek professional support. Identifying and treating underlying causes can help you get better sleep you deserve. 

One last thing to remember is that there is no such thing as “catching up on sleep”. Something I always said and did for many years. If you have poor sleep habits, make a plan. 

Nighty nite.

Yan Yi Chee
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