It’s curtains for insomnia! Vision experts discover the secret to a good night’s sleep

27 August 2009 (Dubai, UAE): Getting a good night’s sleep is essential for our health and wellbeing but sleep related problems are very common (for example, around 25 per cent of the UK population suffers from some form of sleep related disorder that causes excessive daytime sleepiness). According to scientific experts, daylight naturally wakes us up and keeps us alert whilst darkness makes us sleepy. But recent scientific discoveries help us understand why, which means that now we all have a better chance of enjoying a good night’s sleep.  

Only recently (in 2002) have scientists discovered the cells in the body that actually wake us up; Professor Alan Bird at Moorfields Eye Hospital in London led the team involved in exploring how the eyes affect our body clock.

At night the body increases the production of melatonin – the ‘hormone of darkness’ - to help us sleep. When daylight comes, even with our eyes closed, the cells in the retina react to blue light and signal the body to reduce the production of melatonin, so the body becomes more alert and wakes up.

“We now know that our eyes affect our body clock and therefore the quality of our sleep,” says Dr Chris Canning, Medical Director at Moorfields Eye Hospital Dubai. “At one time, it was thought that seeing light woke us up but the research team discovered that a group of receptor cells at the back of the eye help control sleep patterns. The cells contain a pigment that reacts to daylight – especially the blue spectrum in daylight - and sends a signal to the brain that regulates the production of melatonin (a naturally occurring hormone), the blood levels of which determine whether we feel sleepy or awake.” 

The knowledge that the body can be tricked awaking and becoming more alert by using blue light (to mimic the effect of daylight and to help the body awaken) is especially useful to those who work night shifts or work outside normal daylight hours.

But it’s clear that for a good night’s sleep – shut the curtains tight.

NHS (UK National Health Service) tips for sleeping well

• Try to keep to a regular routine at bedtime. Go to bed at the same time each night and get up at the same time the next day, even on weekends.
• Try to relax before going to bed. Write down any stresses of the day and then try not to think about them. Have a warm bath, and perhaps try listening to a relaxation tape. Don't read or watch TV in bed as it can stimulate you and make you less relaxed.
• Get regular exercise, even if it is only gentle exercise. Remember you should finish your exercise routine a few hours before going to bed. It can take time for your body to cool down after a workout, and cool body temperature is essential for good sleep.
• Avoid eating a heavy meal close to bedtime as it's hard to sleep well on a full stomach. Ideally finish eating around 2-3 hours before bedtime so that you feel comfortable. Avoid spicy foods to keep heartburn at bay, and don't drink too many fluids in the evening so that you don't need to go to the toilet during the night. (But remember to drink plenty during the day to avoid dehydration. Ideally, you need to drink 6-8 glasses of water a day.)
• Try eating a banana before you go to bed - bananas contain an amino acid called tryptophan which is thought to convert into a calming and sleep-inducing chemical in the brain called serotonin.
• If you wake up in the night don't lie in bed awake, tossing and turning. Get up and do something to distract yourself such as reading, until you feel sleepy again. Then try going back to bed.
• Make sure the room you sleep in is cool, dark, quiet and comfortable. Your mattress and pillows might need changing if the ones you have are old and are beyond their best. You might want to try a black-out blind, a fan during the summer, and ear plugs if you're being disturbed by noise.
• Avoid caffeine (tea, coffee, chocolate), alcohol, and nicotine, especially in the evenings. All of these are stimulants which can keep you awake. Try camomile tea instead of your usual tea or coffee - it is a traditional sleep-inducing remedy.
• Talk to your GP. They will be able to give you advice, and may suggest a medication that will help you. Keep a sleep diary so that you can tell them exactly what the problem is, and how long it has been going on for. You may be able to see a pattern of sleeplessness that could help you work out the cause. If you are not sleeping due to a condition such as depression, prescribed drugs such as antidepressants or counselling may be needed.

Issued on behalf of Moorfields Eye Hospital Dubai by WPR.

Media contact:
Jonathan Walsh
WPR
Dubai
Tel: 050 4588610
Email: jon@wprme.com

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