If there is one small change a person can make that will have a significant impact on one’s mental and physical health, it is getting more sleep.1 An adult needs at least seven hours of sleep daily.2 However, this is not always easy to achieve. In fact, research indicates that people living in Dubai are sleep-deprived. Some get less than six hours of sleep at night. But how does one find ways to sleep better in Dubai, a city that can be so fast-paced that the hours feel like they are flying by? How does one get quality sleep when there are many distractions? Dubai, after all, is known as a bustling cosmopolitan city.
Why is Good Sleep Important?
First, sleep has physical restorative abilities. Your body rebuilds itself while you are sleeping. Processes like muscle repair and growth as well as hormone release peak during this time. Additionally, the body cleans itself during this time. During sleep, the lymphatic system clears debris to strengthen the immune system.3
There are also mental health benefits. Sleep occupies a unique position when it comes to mental conditions. It is both a symptom and a cause. What does this mean? There are mental illnesses that list lack of sleep as a consequence. At the same time, lack of sleep can exacerbate mental some mental illnesses. Examples are depression and anxiety disorders.4
Cognitive abilities are also affected by sleep. Skills like memory and problem-solving are better when a person gets enough sleep. Finally, sleep also influences a person’s moods.5 Those who struggle with negative emotions such as anger can find some relief from getting enough sleep.
What Does Good Sleep Look Like?
The easiest way to determine if a person is getting good sleep is to look at the number of hours they spend sleeping. It is quantifiable, so it is easier to assess. The American Academy of Sleep Medicine defines sleep hygiene as a series of healthy sleep habits that can improve your ability to fall asleep and stay asleep. In other words, the amount of sleep is not just the issue. A person gets a restful night through quality and quantity. Getting the right number of hours is just the first step. It is also important that the sleep is uninterrupted.
Proven Ways to Sleep Better
Follow a Routine
A sleep routine is following a series of activities to signal the brain that it is time to slow down. This helps signal the body that it is time to rest.6 Some examples of these are taking a shower, having a cup of warm milk, or reading. One thing to avoid in this routine is the use of screens. Do not use electronic gadgets at least an hour before bedtime. There is evidence that shows that the blue light and the content overstimulate the brain, making it difficult to relax.7
It also helps to follow a set time for sleeping. This consistency will help reinforce a sleep-wake cycle, which is the natural rhythm the body follows.
Be Mindful of What You Consume
These substances are known to be stimulants, which can disrupt the sleep schedule and affect sleep quality. Nicotine, in particular, is linked to some sleep conditions like sleep apnea and insomnia.8 It takes a few hours for the effects of these stimulants to wear off, so plan intake accordingly.
In addition, how much food and drink you take can affect your sleep quality. If you eat too much or too little, you can feel uncomfortable. You might end up waking up because of hunger or the feeling of being overly full.
Include Physical Activity During the Day
The most basic explanation for why exercise leads to better sleep is that moving makes a person feel tired. However, it is a lot more complex than that. Exercising leads to the increase of slow waves in the brain. Slow waves are associated with deep sleep, which is when the body truly rests and repairs itself.
However, it is important to note that when to exercise is also important. Exercising releases endorphins in the body. These can stimulate the brain and cause some people to stay alert. Exercising at least two hours before bedtime can ensure that these hormones settle, so sleep stays uninterrupted.
Ensure a Restful Environment
People sleep better when their environment is conducive to rest. This is not just about the aesthetics of the room. It is also about how comfortable a person feels in it. Some elements to consider are noise levels, temperature, and the amount of light it receives.
Light, in particular, is significant for a person’s sleep cycle because of a person’s circadian rhythm. The circadian rhythm is an internal clock that guides the body’s processes. It is heavily influenced by light and darkness. When the body perceives light, more cortisol is produced. Cortisol keeps the body alert. On the other hand, lack of light signals the body to produce more melatonin, a hormone that helps the body sleep.
Even unnatural sources of light can influence a person’s circadian rhythm. Keep the lights in the bedroom low to ensure good sleep.
Be Aware of Health Conditions
Physical and mental health conditions can influence a person’s sleep health. If you have physical discomforts — even as small as a clogged nose — it can be difficult to fall asleep comfortably. Pay attention to your general health condition to improve the quality of your sleep. Another consideration is the mental aspect of health.
There are certain mental health conditions that affect sleep. Fortunately, these symptoms can be addressed through treatments. To find out the best approach, talk to a mental health professional to find the most effective one for you.
Conclusion: The Importance of Finding Ways to Better Sleep
In a perfect world, a person can go to bed early and wake up when they are ready. But adults everywhere in the world know that this is not always possible. However, there are definite benefits to getting enough rest. A person must do what they can to achieve these. Even those with a busy lifestyle.
In Dubai, there are many factors why a person does not get enough sleep. It can be lifestyle or physical. A person should not discount the possibility of sleep disorders like insomnia or movement-related sleep disorders. It can also be mental health issues like anxiety or excessive stress.
If these methods do not improve the quality of sleep, consider approaching a health practitioner to get the proper recommendations. After all quality of sleep has a direct influence on quality of life.
Cited Sources:
- Meer H, Jeyaseelan L, Sultan MA. Sleep Quality and Emotional State of Medical Students in Dubai. Sleep Disord. 2022 Feb 14;2022:8187547. doi: 10.1155/2022/8187547. PMID: 35198248; PMCID: PMC8860528. ↩︎
- Watson NF, Badr MS, Belenky G, Bliwise DL, Buxton OM, Buysse D, et al. Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep. 2015 Jun 1;38(6):843-4. doi:10.5665/sleep.4716. ↩︎
- Chong PLH, Garic D, Shen MD, Lundgaard I, Schwichtenberg AJ. Sleep, cerebrospinal fluid, and the glymphatic system: A systematic review. Sleep Med Rev. 2022 Feb;61:101572. doi:10.1016/j.smrv.2021.101572. ↩︎
- Saghir Z, Syeda JN, Muhammad AS, Balla Abdalla TH. The Amygdala, Sleep Debt, Sleep Deprivation, and the Emotion of Anger: A Possible Connection? Cureus. 2018 Jul 2;10(7):e2912. doi: 10.7759/cureus.2912. PMID: 30186717; PMCID: PMC6122651. ↩︎
- Triantafillou S, Saeb S, Lattie EG, Mohr DC, Kording KP. Relationship Between Sleep Quality and Mood: Ecological Momentary Assessment Study. JMIR Ment Health. 2019 Mar 27;6(3):e12613. doi: 10.2196/12613. PMID: 30916663; PMCID: PMC6456824. ↩︎
- Mindell JA, Williamson AA. Benefits of a bedtime routine in young children: Sleep, development, and beyond. Sleep Med Rev. 2018;40:93-108. doi:10.1016/j.smrv.2017.10.007 ↩︎
- Shechter A, Kim EW, St-Onge MP, Westwood AJ. Blocking nocturnal blue light for insomnia: A randomized controlled trial. J Psychiatr Res. 2018;96:196-202. doi:10.1016/j.jpsychires.2017.10.015 ↩︎
- Amiri S, Behnezhad S. Smoking and risk of sleep-related issues: a systematic review and meta-analysis of prospective studies. Can J Public Health. 2020;111(5):775-786. doi:10.17269/s41997-020-00308-3 ↩︎