Routines for Undisturbed Nights

Many adults face the common challenge of waking up multiple times during the night, affecting overall sleep quality. Sleep consultant Maryanne Taylor, founder of The Sleep Works, sheds light on the issue of Wakefulness After Sleep Onset (WASO) and offers expert advice on achieving uninterrupted sleep.

Understanding Night Wakings: Maryanne explains that various factors, including a fast-paced lifestyle, overstimulation from a connected world, elevated cortisol levels, and disrupted circadian rhythms, contribute to night wakings. Negative sleep associations, such as anxiety about falling asleep, can also play a role.

Strategies for Uninterrupted Sleep:

Bedtime Alignment: Go to bed when genuinely sleepy, not necessarily early, to align with the peak of the homeostatic sleep drive.
Work-Life Boundaries: Establish clear boundaries between work and personal life, especially if working from home, to promote a healthy work-life balance.
Optimized Sleep Environment: Minimize light and noise disturbances in the bedroom, keeping it cool. Use blackout blinds, white noise apps, or earplugs for enhanced tranquility.

Is Continuous Sleep Realistic? Maryanne acknowledges that brief awakenings are natural, rooted in our ancestral survival mechanisms. Recognizing that sleep needs are individual and influenced by factors like age, genetics, and lifestyle, she emphasizes the importance of quality over quantity.

Expert Tips for Uninterrupted Sleep:

Optimal Sleep Temperature: Maintain a bedroom temperature around 18 degrees Celsius (65 degrees Fahrenheit) to accommodate natural temperature fluctuations during sleep cycles.
Mindful Thought Management: Process daily concerns by journaling before bed to alleviate mental stress and encourage relaxation.
Stress Reduction: Identify and manage sources of persistent stress to alleviate sleep disturbances.
Hydration Management: Limit evening liquid intake, and avoid caffeine and alcohol to minimize waking up for bathroom visits.
Strategic Body Movement: Engage in regular, non-strenuous exercise, avoiding vigorous activities close to bedtime. If awake in bed, shift to a calming activity in a different space.

Quality Over Quantity: Maryanne challenges the notion that eight hours is a universal sleep requirement, emphasizing that the quality of sleep is equally crucial. Research shows that just over six hours is the average nightly sleep in the UK.

In the pursuit of undisturbed nights, adopting these expert tips and recognizing the normalcy of occasional awakenings contribute to overall sleep wellness.

Re-reported from the article originally published in The toms guide