Quality Sleep Is Sacrosanct To Ensure You Live Longer

Ultimately, if there is one thing I can admit to, having worked at least two decades of shift work in my chosen field of medicine is that I’ve always been a poor sleeper.

And that is an understatement.

Even when cramming ‘all-nighters’ at medical school and later in my hospital medical career, I was often crowned with the undesirable epithet, “Surrinder the ‘Super’ Insomniac”.

In fact, I’ve often been convinced that I possess a highly dysfunctional pineal gland.

It’s that tiny structure in the middle of our brain somewhere which secretes the hormone melatonin. This chemical is responsible for controlling our sleep-wake cycle or circadian rhythm, which is derived from the Latin phrase “circa diem”, which means “around a day”.

Located in the brain, circadian rhythms are connected to an internal clock. Specifically, this is found in the suprachiasmatic nucleus (SCN), a bilateral structure located in a part of the brain called the anterior hypothalamus. It is highly sensitive to light falling on our retinae and acts like a central pacemaker.

Well, that’s the neuroanatomy and physiology bit discussed.

Digit-aids Described

So, I’ve downloaded every possible application on my phone to assist with the process of restoration.

Then, I trawled the internet in search of even more solutions to get that better night’s sleep.

Here, I came across 10 modern-day tips that may assist any readers who may be afflicted with a condition that often waxes and wanes:

1. Digital Detox: Refrain from using electronic devices at least an hour before bed. The blue light emitted by screens can interfere with your circadian rhythm and make it harder to fall asleep. And yes, I’ve been guilty of being one of those 11 pm scrollers on my handheld device, poring over mindless YouTube videos and catching up on social media, which can be detrimental.
You can read more about this on my separate blog here.

2. Sleep Tracking: Use a smartwatch or a sleep-tracking app to monitor your sleep patterns. This helps you understand your sleep quality. Tracking also identifies any issues that may need to be addressed. Over the past couple of months, even I have managed to purchase on sale for the price of a packet of camomile tea.

3. Smart Lighting: Utilise smart home technology to gradually dim your lights as bedtime approaches. This simulates sunset and can help signal to your body that it’s time to sleep. Blackout curtains are my saviour.

4. A.I. Sleep Aids: Use an A.I.-powered sleep aid that generates white noise, plays soothing music, or tells bedtime stories to help you relax and fall asleep. They utilise A.I. algorithms that address sleep-related issues and may even collect data on sleep duration and sleep stages (light, deep and REM).
Read more about the powers of A.I. in my separate post here.

Zzztill Awake?

5. Temperature Control: Maintain an optimal temperature in your bedroom for sleep. Smart thermostats can help you automate this by tuning into your hypothalamic function. What you wear at night and depending on the time of the year or ambient climate will obviously influence this greatly.

6. Smart Bed: Invest in a smart bed or mattress that can adjust firmness according to your comfort, monitor your sleep, and even wake you up gently in the morning. When I bought my last bed, I tried several types of mattresses that optimise comfort depending on the pressure points in various positions. Are you a starfish sleeper or curl up tight into a ball? I’m somewhere between both.

7. A.R./V.R. Relaxation: So, for technophiles, leverage the powers of augmented or virtual reality applications for guided meditations or calming visualisations before bed. Or, you could even dabble in meditation before hitting the pillow.
Read more about the benefits of this in my separate blog here.

8. Nutrition Apps: Use applications that track nutrition and remind you to avoid caffeine, alcohol or heavy meals close to bedtime. Drinking caffeine in the evening is like my sword of Damocles, leaving me tossing and turning all night. As for a sleeping aid, I’m a fan of valerian root.

9. Fitness Tracker: Use a fitness tracking device to ensure you’re getting enough physical activity during the day, which can contribute to better sleep at night. They may generate insights and metrics about your sleep quality. Note they are not a substitute for consulting advice from a trained professional.

And Finally…

10. Digital Sleep Diary: Maintain a digital sleep diary to track what works best for you. Note down factors like stress levels, bedtime routines and sleep quality to find patterns and make adjustments as needed.

An Ode As You Repose

So, if this list hasn’t left you in a soporifically somnolent stupor already, here is a rather descriptive poem that summarises this blog:

In the realm of sleep, where dreams take flight,
These tech tips will bring your slumber delight.
With giggles and gadgets, we find the way,
To rest and rejuvenate, night after day.

Unplug and unwind, bid screens adieu,
As digital detox paves paths anew.
Smart lights softly dim, setting the scene,
A tranquil oasis where sleep reigns supreme.

From A.I. lullabies to A.R.’s embrace,
Bedtime becomes a whimsical space.
With smart beds and thermostats in tow,
Our dreams find solace in a delightful tableau.

So, embrace these tips, both clever and bright,
And journey to dreamland on each tranquil night.
Sleep tight, my friends, with laughter in your heart,
For happiness and slumber never shall part.

Thoughts and comments are welcome if you have remained awake 😴 💤 🛏️

Read more on sleep here from the World Sleep Society.

About the author

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Dr Surrinder Singh is a medical doctor, blogger and freelance writer. He is passionate about healthcare, medicine and education and works professionally with B2B and B2C clients.