Your Complete Guide to Better Rest (Part 2)

In this article, we answer the remaining questions sent to us from the sleep webinar by Dr Jedd Myers. If you missed the webinar, you could listen here, and if you missed the first article answering questions, please read the Understanding Healthy Sleep Patterns: Your Complete Guide to Better Rest (Part 1) article. While most adults require 7-9 hours of sleep; some adults get less sleep for the reasons listed above and others may oversleep. Oversleeping or needing naps often may point to:

• Low physical activity
• Poor sleep quality
• Depression
• Underlying health issues (like sleep apnea or thyroid dysfunction)

What’s more important is consistency and total sleep time. However, sleeping earlier (before midnight) can better align with your circadian rhythm, which may enhance sleep quality. Do what fits your life but keep the routine consistent.

Falling asleep should take around 20minutes, if it takes longer, try the suggestions below before bedtime:

• Journaling before bed to unload thoughts
• Guided meditation or body scan apps
• Progressive muscle relaxation
• Avoiding screens at least 30–60 minutes before sleep

Another cause for disturbed sleep patterns can be a recent move, change of environment or climate can have a negative impact on sleep quality. Environmental or psychological changes might play a role:

• New surroundings or sound/light conditions
• Weather or humidity differences
• Subconscious stress or adjustment issues

Try:

• Using blackout curtains and white noise
• Keeping a wind-down routine
• Avoiding caffeine entirely for a week to reset
• Tracking sleep and speaking to a doctor if it persists

White noise can help some people fall asleep faster by masking background sounds (like traffic or snoring). It’s especially useful for light sleepers. However, constant noise may interfere with the depth of sleep for some. Try it for a week and monitor how you feel — if you wake more refreshed, it may be helping.

While it’s tempting to fall asleep to music or meditation apps, AirPods and similar devices can cause:

• Discomfort or ear pain
• Risk of wax build-up or infections
• Earbuds falling out and becoming a choking hazard (rare, but possible)

If you enjoy audio at bedtime, consider a sleep headband or pillow speaker instead.

One of the reasons for disturbed sleep patterns include hormonal changes, this can happen during menopause for women which may include hot flashes, and mood shifts that can affect sleep. If this may be a contributing factor for sleep disturbances try the following tips for improvement:

• Keep the bedroom cool (light bedding, fan, cotton sheets)
• Avoid caffeine and alcohol in the evening
• Practice relaxation or yoga before bed
• Consider magnesium or melatonin (with medical advice)
• Talk to your doctor about HRT if symptoms are severe

Other sleep disturbances include sleep apnea, sleepwalking and sleep talking, these can impact the quality of your sleep as they usually occur during non-REM. These can:

• Interrupt the sleeper’s deep rest
• Cause fragmented sleep patterns

To reduce episodes:

• Maintain regular sleep hours
• Limit alcohol
• Reduce stress
• Ensure a safe sleeping environment

If episodes are frequent, consult a sleep specialist.

With the aid of technology on this subject, we have also gone back to the basics, the assistance of supplements. For example, Magnesium Glycinate is often well-tolerated and can promote relaxation, reduce anxiety and help with muscle recovery, cannabis oils can also help with insomnia and anxiety- although effects vary widely and it’s important to note that long-term effects are still being studied and you should always consult your doctor before starting treatment, especially if you are on other medication or have been diagnosed with other illnesses. Other people prefer sleeping tablets, and though they can be effective short-term, they may also lead to dependency, tolerance and daytime drowsiness. Cognitive Behavioral Therapy for Insomnia (CBT-I) is the most effective long-term treatment. Use sleeping pills only under medical supervision and ideally for brief periods.

Other methods that can help with sleep include:

Meditation: It can lower the stress hormone (cortisol), promote relaxation, improve focus and sleep quality over time. You can try apps like Calm or Headspace before bed.

Sometimes the way life is set up, we don’t get to have regular sleep patterns, people that usually have this issue are shift workers. Ways to improve your sleep in these situations include:

• Use blackout curtains or sleep masks
• Stick to a consistent sleep schedule on off days
• Limit caffeine at least 6 hours before bed
• Use melatonin carefully (short-term use) to realign your body clock
• Avoid stimulating activities right after a shift

Teas: Teas like Rooibos and Chamomile before bedtime can also assist with sleep, but it’s important that you avoid caffeinated teas like green tea, Joko and coffee as these will have the undesired effect. In fact, it is safer to avoid all caffeinated drinks after 11am, this includes energy drinks as they can cause crashes, increase anxiety and interfere with sleep. Decaf coffee still contains small amounts of caffeine, so for sensitive sleepers, it’s better to avoid it after 2pm.

It’s important that you learn to listen to your body, quality sleep has a great impact on your mental clarity, physical health and longevity.