How do we get the right amount of sleep?

How do we get more, better quality sleep? There are a several things we can do to help improve our sleep function: 

• Exercise – regular exercise can help improve sleep quality, though it’s important to avoid vigorous exercise close to bedtime as it can interfere with falling asleep.
• Make your sleep environment comfortable – your bedroom should be cool, quiet and dark to fall asleep in and should also be gadget-free.
• Don’t nap for too long or late in the day, but taking a short nap after lunch is a good thing. Much later than that and you risk interfering with your circadian rhythm and may find it difficult to fall asleep.
• Don’t go on any electronic device up to three hours before bedtime – the blue light from mobiles and computers interferes with levels of melatonin, which will affect your sleep.
• Don’t drink alcohol or caffeine in the evening. Whilst alcohol will make you sleepy initially, it prevents proper sleep and then will also cause a disturbed night with early-waking.
• Create a relaxing bedtime routine – a warm bath, reading a book or calming music.
• Stick to a sleep schedule – go to bed and wake up at the same time every day, even at the weekend. This helps regulate your body’s internal clock and makes it easier to fall asleep and wake up naturally. 

The Future

More research is being carried out into whether there is anything we can do to artificially stimulate melatonin production in older people in order to regulate sleep patterns and encourage better sleep. 

There’s lots of do’s and don’ts in the above list, how does this make you feel? Does it sound achievable or mission impossible?