I wake up groggy and bleary-eyed after a night of tossing uncomfortably and begin counting the hours until I will be able to get back into bed. Mmm…there might be something wrong here, sleep is supposed to punctuate life, not the other way around.

So, what am I doing wrong? Am I simply not getting enough sleep? Or is there something wrong with the quality of my sleep? We contacted Veena Kander of the Constantia Sleep Centre and discovered the secrets to a peaceful (and rejuvenating) night’s rest.

Sleep basics

Circadian rhythms are the regular changes in the body that take place over the course of the day. These rhythms are controlled by the body’s ‘biological clock’ which governs the functions that are associated with the sleep/wake cycle. This sleep-wake cycle is regulated by the brain and is influenced by external cues, the most important of which is light and darkness.

There are five stages of sleep — one REM (rapid eye movement) stage in which most of the dreaming occurs and four non-REM stages. The REM sleep alternates cyclically with the non-REM sleep approximately every 90 — 110 minutes.

Non-REM sleep is divided into four stages according to sleep ‘depth’. Each of these stages has a specific function and it is therefore detrimental if any of these stages are skipped or interrupted. The body should go through at least four REM cycles in order for it to be fully functional the next day. This amounts to approximately six hours of sleep.

Sleep hygiene

Sleep hygiene refers to good sleeping habits. Because it is easy for your body’s clock to become disrupted (resulting in poor sleep) it is a good idea to follow a strict sleep schedule. This involves going to bed and waking at approximately the same time every day. You’ll know you are getting a good night’s rest if you feel alert and full of energy during the day.

On average, adults should be getting between six and eight hours of sleep a night. It has been found that both excessive and too little sleep can lead to insomnia, irritability, poor performance and over-tiredness during the day. If you have had too little sleep the night before, it sometimes helps to have a quick power nap in the afternoon.

Melatonin, the chemical associated with sleep, is sensitive to light. The darker your room, the more soundly you will sleep. Make sure that your curtains are drawn and that any artificial light (such as the neon numbers on an alarm clock) is kept to a minimum.

Make sure that your bedroom — and more specifically your bed — is primarily a place for sleeping. Don’t watch television in bed and if you cannot sleep, rather get out of bed and do something constructive, such as reading, until you become sleepy again.

Do’s and Don’ts

It’s not a good idea to go to bed hungry, so if you are feeling a little peckish, a glass of warm milk and a biscuit is a good idea. Obviously you need to be careful about what you eat if you suffer from any medical conditions. It is not a good idea to have a heavy meal late at night as this will more than likely lead to indigestion and discomfort.

It sometimes helps to have a bedtime ritual, such as having a warm bath and brushing your teeth before going to bed. Warm baths facilitate sleepiness and a bedtime routine means that you will soon begin to associate certain actions with sleeping.

If you can’t sleep because you are worrying too much, set aside some time before going to bed in which you can write down your worries in a journal. Regular exercise can also contribute to healthy sleeping patterns but don’t exercise too close to your bedtime.

Avoid alcohol, tobacco, coffee and all other stimulants as these will all interfere with sleep or make it difficult to fall asleep. While sleeping tablets should not be taken irresponsibly, they can be helpful under certain circumstances if they are taken in moderation under the guidance of your doctor.

Bedroom basics

There is nothing worse than springs poking into your back every time you roll over in bed. Your sleeping environment has a significant impact on whether or not you’ll get a good night’s rest.

On top of making sure that your bedroom is dark and quiet (you might need to use earplugs), you should also make sure that it is well-ventilated and a comfortable temperature. It may even be necessary to use a fan in hot weather (air conditioning systems often have a dehydrating effect which could make you uncomfortable). If the climate is prone to mosquitoes, get a mosquito net.

Test out different mattresses and pillows and find one that works well for you. Opt for cotton or silk bedding as these fabrics are less likely to cause sweating or irritation. So, there you have it. A couple of easy adjustments and good habits are all that lie between you and a night of rejuvenating sleep — that, and your partner’s incessant snoring…
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