What Are the Best Strategies For Improving Your Sleep?

For all of 2017, I tracked my sleep using a Sleep Diary. Looking back at the whole year of data, it is now possible to determine which intervention and variable led to the best sleep. Let’s have a look at the top 3 interventions for each sleep parameter, and the bottom 3 interventions too. WHATContinue reading “What Are the Best Strategies For Improving Your Sleep?”

Will Your Sleep Improve if You Take Melatonin Tablets Regularly?

The twenty-fifth and last variable that I tested in 2017 to examine its impact on sleep is melatonin. I will see if taking melatonin every night for a week can have a substantial effect on my sleep quality.  I will discuss what my data shows, how easy or difficult I found this strategy to implement,Continue reading “Will Your Sleep Improve if You Take Melatonin Tablets Regularly?”

Could Sensory Deprivation Float Tanks Help Your Sleep?

The twenty-second variable that I will be manipulating across a two week period to examine their impact on sleep is float tanks. I will see if having two sensory deprivation floats in a week can have a substantial effect on sleep quality.  I will discuss what my data shows, how easy or difficult I foundContinue reading “Could Sensory Deprivation Float Tanks Help Your Sleep?”

Do Hot Baths, Steam Rooms or Saunas Improve Sleep Quality?

The twenty-first variable that I will be manipulating across a two week period to examine its impact on sleep is heat and water. I will see if having a sauna, spa or steam session in the evening could assist sleep quality. I will discuss what my data shows, how easy or difficult I found this strategyContinue reading “Do Hot Baths, Steam Rooms or Saunas Improve Sleep Quality?”

Can Music Help You to Relax at Night and Sleep Better?

The twentieth variable that I will be manipulating across a two week period to examine its impact on sleep is music. I will see if listening to music before bed can help me to wind down and feel sleepy earlier, and if listening once I am in bed helps me to get off to sleep quicker. Continue reading “Can Music Help You to Relax at Night and Sleep Better?”

Would a Regular Massage During the Day Improve Your Sleep at Night?

The nineteenth variable that I will be manipulating across a two week period to examine its impact on sleep is massage. I will see if having three deep tissue massages in a week can have a substantial effect on sleep quality.  I will discuss what my data shows, how easy or difficult I found this strategyContinue reading “Would a Regular Massage During the Day Improve Your Sleep at Night?”

Does Sharing Your Bed With Someone Wreck Your Sleep Quality?

The seventeenth variable that I will be manipulating across a two week period to examine its impact on sleep is sharing the bed with someone else. I will see if being if my sleep quality is better with or without a bed partner. I will discuss what my data shows, how easy or difficult I foundContinue reading “Does Sharing Your Bed With Someone Wreck Your Sleep Quality?”

What Happens if You Go to Bed Too Early?

The fifteenth variable that I will be manipulating across a two week period to examine its impact on sleep is the effective behavioural intervention for insomnia called stimulus control. I will see if going to bed too early can substantially reduce sleep quality.  I will discuss what my data shows, how easy or difficult I foundContinue reading “What Happens if You Go to Bed Too Early?”

Is Watching TV Before Bed Harmful For Sleep?

The third variable that I will be manipulating across a two week period to examine its impact on sleep is TV – specifically watching it in the last two hours before bedtime. I will discuss what my data shows, how easy or difficult I found this strategy to implement, and what previous research says. TheseContinue reading “Is Watching TV Before Bed Harmful For Sleep?”

Insomnia and Depression: We Need to Start Targeting the Sleep Problems

What is Insomnia? Insomnia can be defined as the subjective difficulty in the initiation or maintenance of sleep, or non-restorative sleep, resulting in significant impairment in daytime functioning (American Psychiatric Association, 2013).  Common daytime symptoms of Insomnia include low energy, fatigue, impaired concentration and memory difficulties (Edinger et al., 2004). How common is Insomnia? AcuteContinue reading “Insomnia and Depression: We Need to Start Targeting the Sleep Problems”