Everything you need to know to get a proper night's sleep

We have all been there. It’s finally time to hit the sack, you’ve been looking forward to it all day, your head lays down on your soft silky pillow, and… nothing. You twist and you turn, stare at the ceiling, and you try to count imaginary sheep in a desperate move to get knocked out for the night. Still nothing. In that frustrating moment, you wish there was a magical way for you to fall asleep in seconds and wake up refreshed the next day.

This is a familiar scenario for many of us. In fact, we, as a society, might have reached peak exhaustion. Survey results published by the Swedish Health Agency suggest that about 40 per cent of Swedes report regular sleep problems making lack of sleep a veritable public-health crisis. Not only do we become grumpy from a bad night’s sleep, but long-term sleep deprivation has been linked to weight gain, diabetes, and Alzheimer’s. Making sure you sleep well at night seems to be one of the most important investments you can make in your health and wellbeing.

First and foremost, why is sleep so important? According to experts, the brain processes the accumulated experiences we have had during the day when we sleep. It is sorting through all you have seen, felt, and heard to understand what information is relevant for you and what you should store in your memory. If you have a hard time focusing, if you feel exhausted and if you are more sensitive, you might not get enough hours in bed as all these are symptoms of sleep deprivation. It is strange to live in a world where every day, we hear about the importance of healthy sleep, yet there are a million distractions keeping us up at night.

“First of all, I want to say that sleep is not a performance!” emphasises Christian Benedict, an Associate Professor in neuroscience at Uppsala University and author of Sleep Sleep Sleep. “We should not add that to the long list of things we need to accomplish and be good at. Sleep is so individual and it is tricky to compare between individuals”. There is no one-size-fits-all solution and we need to understand our personal needs and sleep patterns to cure our sleepless nights. Try canceling your alarm on your next vacation and see after a week how many hours your body needs to feel completely recharged. When do you wake up and when do you fall asleep? That amount provides you with some insights into your sleep needs.

According to science, seven to nine hours represents the sweet spot of optimal daily sleep duration for the majority of us. Some seem nonetheless to be able to function normally within seven hours.

“Some people get really affected by sleep deprivation while others seem to function normally after a bad night’s sleep,” says Tina Sundelin, a researcher on sleep and its impacts on our social lives at Stockholm University. Her research has shown that some people can actually be perceived as less attractive and less trustworthy when they are tired. “The immediate consequences of sleep deprivation are of course that you feel sleepy and less alert, but long-term it can have more damaging effects”, says Sundelin. She emphasizes that one night or a couple of nights of bad sleep won’t drastically impact your health: “I don’t like the scare campaigns about lack of sleep. No need to stress about it but it is important to be aware and to prioritise your sleep”.

Some research that is still underway has shown that weighted blankets can have a calming effect and help some people sleep better. The added weight is supposed to embrace the body which can release oxytocin, much like a big hug does. Oxytocin releases tensions, relaxes the body and has an anxiety-reducing effect. “For people with sleep disorders, like obstructive sleep apnea, I recommend seeing a doctor and looking into possible treatments. Here, a weighted blanket will not help rescue your sleep”, says Benedict. While chronic sleep problems can differ in their underlying causes, there are nonetheless tips and tricks that are applicable to everyone and may help unwind in the evening and help us get that restful sleep.

We live in a digital world with millions of distractions on our phones and tablets. Unfortunately, strong light is keeping us from falling asleep. Avoiding your phone right before bed is an effective way to prepare the body for sleep. Blocking out all light is also an effective way to tell the body it is time to doze off. Try an eye mask to unwind and signal to the body that you are ready for bed. “When I designed the cloud sleep mask, everybody that tested it said they experienced better sleep,” says Susanna Viljamaa, founder of Our New Routine. “It was like they had been embraced by a fluffy cloud”. Another trick is to wash your hands in warm water, signalling to the brain that you can drop the temperature. Reduce intake of caffeine, sugars, and alcohol before bedtime too. “What is important to remember is that there is no one size fits all when it comes to sleep”, says Christian. You have to test it out for yourself.