We can improve sleep in many ways.

A good night's sleep improves quality of life, happiness and productivity, and is one of the most important foundations of mental and physical health. The Healthy City of Hafnarfjörður invites residents and all other interested parties to a pleasant evening at the Bæjarbíó on 16th October. The event will include a discussion on ways to achieve better sleep. One of the three overarching goals of the health strategy is to promote the well-being of residents, and this project is part of promoting the health of the town's residents and friends of Hafnarfjörður, in line with the health strategy that the municipality formulated in 2016. A resident of Hafnarfjörður I spoke with Dr Erla Björnsdóttir, who will be leading the event; she is the founder of the company Better Sleep.

„Sleep is not the same as sleep. The quality of sleep is more important than its duration.“ Erla says emphatically, adding that in modern society there are many things that affect the quality of sleep. Among these are energy drinks, especially among young people.. „This is a fashion for drinks with high levels of caffeine and sweeteners. They are even gulped down in large quantities because the drinks are often tasty and refreshing. Coffee would never be gulped down in the same way.“ Caffeine therefore remains in the body for a long time, or for about six hours. „I recommend that people who struggle with sleep problems avoid caffeinated drinks in the afternoon. People who have drinks containing, for example, amino acids, and exercise in the evening or late afternoon will have these substances in their system well into the night. Many people say they have no trouble falling asleep despite drinking caffeine in the evening. But it still affects deep sleep because the body is in a state of stimulation more or less all night.“

Routine and calm

Icelanders are record-holders in the use of sleeping pills, but Erla says they are only a short-term solution because they only work for 2-4 weeks continuously and long-term use can be harmful. „This is really a systemic problem, because there is little follow-up on how best to taper off after using them. The drugs alter the natural pattern of sleep.“

The evening at the Town Cinema will be varied, and there is sure to be something for everyone in the talks from the speakers, who will provide an insight into various aspects of sleep. Erla, for her part, will discuss what happens in the body when we sleep and why sleep is important. „There's so much we can do ourselves to improve our sleep, including creating structure and a routine, going to bed and waking up at the same time. Don't turn your circadian rhythm upside down at the weekend by sleeping in. Evening habits are also very important. We should wind down, create calm, dim the lights, put away our smart devices and anything that causes a distraction. Then exercise, diet, and the consumption of sugar and alcohol also play a part. I'll be covering all of this and I'm looking forward to it.“ Erla says at last.

In addition to Erla, musicians Salka Sól, Valdimar Guðmundsson and Mikael Emil Kaaber will share their personal experiences of sleep. Also giving talks will be Dr Erna Sif Arnardóttir, a research specialist at HR and the National University Hospital, Árný Steindóra Steindórsdóttir, a nursery school headteacher, and paediatrician Mikael Clausen. Admission is free and everyone is welcome.

An interview with Dr Erla Björnsdóttir was first published in Hafnfirðinginn.