Sleep expert Tom Coleman reveals essential tips on how to improve sleep quality, boost your energy, and embrace healthier habits for a more balanced life.
As a sleep expert, Tom Coleman tries to uncover the reasons why a person struggles to fall asleep or stay asleep, and specialises in supporting shift workers. “I help people build a framework for better sleep and remove many of the obstacles that are interfering with peaceful regular sleep.”
How can we improve sleep quality with limited access to natural light, such as during winter months or for night-shift workers?
“Light is especially important for those who find themselves indoors or with limited access. I would recommend what is known as a light box or SAD lamp. This emits powerful full-spectrum light and can help alleviate seasonal affective disorder, which is a mood disorder. SAD does not exist in the tropics, so light really does impact our mental health in a very real way.”
How can we better design our environments to support healthy sleep?
“Environment is hugely impactful. Get rid of massively bright blue/white light in your bathroom. The last thing many people do is to brush their teeth in these very bright rooms. Set lighting in your bedroom low as this mimics the sun very low on the horizon line. My brain thinks it’s midday with an overhead light! Get lower watt bulbs for the bedroom with softer orange and yellow lights.”
With so much technology surrounding us, how does artificial blue light from screens affect our sleep?
“People overvalue or misuse blue light blocking glasses. The biggest misconception of all when it comes to light is that the major issue is blue light from screens. According to Professor Russell Foster of Oxford University, it’s not the light, it’s the activity on the screens that alert the higher brain functions and thus influence our ability to switch off and fall asleep. Endless scrolling, overstimulation or checking emails cultivate anxiety and a racing mind. Forget the light and focus on getting away from the activity on these devices. Blue light exposure is not stopping people sleeping, stimulating activities on phones and laptops are. An inability to let go of the day is eroding sleep.”
What are some of the biggest sleep challenges you see in high-stress, corporate environments, and how can natural light exposure mitigate these?
“We have removed ourselves from the things that heal and make us better: nature and other humans. This is hugely evident in the corporate sector. What I call the currencies of time: energy and presence are low. This is an indication that you need to make lifestyle changes, enforce boundaries and prioritise self-care and sleep. The fastest scientific way to bring someone back from burnout is connection with another person, laughter and connecting with nature. Exercise in nature lowers activity in the threat detection centre of the brain and lowers anxiety, stress and directly impacts “sleep pressure” keeping us asleep for longer and improving sleep quality.”
How do you recommend balancing the need for dark, restful sleep environments with the importance of natural light exposure during the day?
“Get light exposure at least three times per day. Morning, lunchtime and evening. You will be activating different light receptors each time and thus helping your brain synchronise sleep and other vital functions. It’s a simple formula – light when we want activity and darkness when we want sleep. Getting an eye mask will improve sleep the first night you try it. Keep indoor light in your sleep areas low and dim but in active areas of the house, bright lights are fine because they signal alertness and activity to the brain.”
What role does diet and exercise play in optimising our natural circadian rhythm?
“Your digestive system has its own circadian rhythm meaning while you sleep, certain bacteria in the gut multiply. They mobilise and clean up, repairing your gut while you’re asleep. This is all orchestrated by your circadian rhythm. Try to avoid food 2-3 hours prior to sleep. Eating certain foods can help sleep and some foods even contain the sleep hormone melatonin, like tart cherries and pistachios. When we exercise, a by product of energy production is something called adenosine. Adenosine is “sleep pressure” – it’s why you feel groggy in the morning. So, imagine that the brain and body are keeping track of how active you are, so it knows how long to keep you asleep! Exercise also lowers nighttime secretion of cortisol, the cause of many wake episodes. So, one of the simplest tool to improve sleep – move more!”
How can supplements help and what if any would you recommend?
“Many supplements work by down regulating activity of the nervous system which helps transport us to relaxation and sleep. There are single supplements that will help like magnesium bisglycinate, L-theanine, CBD oil or apigenin. I am a fan of all of these as research indicates they do impact sleep onset and quality, without side effects. I really like Seésta from Irish Botanica – a blend of five botanicals which work by helping to regulate nerve impulse and inducing relaxation, take it half an hour before bed.”
How can you ensure the whole family enjoy better sleep hygiene?
“Lead by example, set boundaries, get off the tech, get moving. I use the acronym of SLEEP here – S-Stress, have a toolkit for stress and start to wind down in the evening. L-Light, get lots of light exposure during the day and avoid light when you want to sleep. E-Exercise, move more and everyone will sleep better. E- Electronics, get off the tech. Have tech free times or even days. Practice your wind down routine. The more you practice the easier it will be for children to follow.”
With the rising popularity of biohacking, what are your thoughts on emerging trends like red-light therapy or light-based alarm clocks?
“It’s an interesting area where I’ve seen an explosion of sleep related products. My home is full of products companies send me. Some are useful but let’s not forget the foundational stuff. Many people want the next pill or gadget to fix their sleep and forget the most powerful drivers of sleep. My advice is to re-engage with nature, get outside, go on a long trek, jump in the sea, go for a walk, connect with friends, ditch the scrolling, learn to unwind. New technologies are interesting but we must re-learn how to regulate ourselves better. Sleep is the ultimate act of self-care and self-restoration, so let’s prioritise that first.”
Follow Tom Coleman on social @Tomcoleman.ie. You can listen to The Sleep & Health Podcast wherever you get your podcasts. To book a consultation you can contact Tom at tomcoleman.ie