Just as we know how important good quality natural food is for our bodies, it is important that we acknowledge how important sleep is for our overall health and wellbeing.
It is likely that each of us will have difficulty sleeping at some point in our lives. Not getting enough sleep or having disrupted sleep is very common. At any given time, about one third of adults are experiencing sleep difficulties i.e. trouble falling asleep, waking during the night or waking too early.
Good sleep is characterised by appropriate timing, sufficient duration, high quality, regularity and alertness during waking hours. There are several repercussions of insufficient or interrupted sleep which include memory impairment, increased risk of accidents, cognitive deficits and increased BMI. Yes, sleep quality can cause weight gain! When we are sleep deprived, we even find it hard to make simple decisions and we are certainly not in the best mood!
As well as being implicated in complex cardiovascular and mood disorders, the quality and quantity of sleep that an individual gets determines the risk of developing metabolic or immune system disorders. Sleep helps our brains and bodies recover and promotes both physical and psychological wellbeing.
Sleep is not optional – it is vital for optimum health and wellness.
The amount of sleep we need is very individual – teenagers can need 8-10 hours while adults over 25 years need 7-9 hours per night. At times we will need more e.g. pregnancy, post-operative or recuperating from illness. When our sleep is interrupted by newborns for example we must catch up on sleep when we can. We can also have sleepless nights due to illnesses and discomfort. Sleep is very individual but as an adult over 25 years aim to for a minimum of 7 hours every night.
Sleep is an essential component of physical and mental health as well as general wellbeing.
If you have difficulties with sleep, reassure yourself your sleeping pattern will soon be regularised.
Follow a nightly routine.
As part of that routine, consider burning a lavender candle; listening to relaxing music; practicing calm breathing or writing a gratitude list.
Have specific times for going to bed and for waking up.
Avoid staying up late and sleeping in late (even on weekends or days off).
Get sufficient sunlight every day.
Keep bedrooms tidy and dimly lit.
Avoid naps in the late afternoon or for longer than 20 mins.
Avoid screens and bright lights at night including TV, laptop or handheld electronic devices because they wake us up and can stop the hormone melatonin which helps us sleep.
Alcohol and cigarettes negatively affect sleep.
If you wake at night, resist the urge to check the time, instead, reassure yourself that you will catch up on sleep another night.
Wear bed-socks to keep you warm while you sleep.
Keep bedroom temperatures neither too hot nor too cold.
Exercise during the day but not too late into the night.
Beds are for adult fun and sleep and not for worrying, watching tv, eating, etc.
Don’t eat too late but don’t go to bed hungry.
Avoid caffeine after lunch or completely if possible.
If you are having difficulty with your sleep routine, or if you find yourself lying in bed at night with your brain trying to find different issues for you to worry about, then please talk to someone. Help is at hand – reach out and ask.
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Years ago, when I woke in the middle of the night, sleep would simply elude me and I would start to anticipate how exhausted I was going to be the following day! I’d even calculate the remaining hours I had in bed. That’s not very relaxing!
Now, instead of getting anxious about being awake in the middle of the night, I reassure myself that I will not stay awake forever, that eventually I will sleep and my body and mind know exactly what they are doing!
Over the years I have learned a few techniques which help with falling asleep and returning to sleep once woken. What works for me nowadays is busying my brain with maths problems whilst paying attention to my breathing. My mind gets tired and I sleep. Sounds too simple? It works for me but it took a while before I reached the sweet spot where my brain associated sleep with adding numbers together!
If you are not keen on counting or adding numbers like 2, 4, 8, 16, 32, 64, 128, 256 etc., perhaps try listing every car or colour or boy’s name that you know starting with the letter A and work your way through the alphabet. For example, Audi, Bentley, Cadillac / Apple, Banana, Cherry / Adam, Brian, Charlie, etc. Make a mistake and start from the beginning – the idea is that your mind is engaged because you’ve given it a task to do instead of worrying and your brain slows down and you fall asleep. It won’t happen the first night but be persistent and eventually it should work because your mind will associate listing with sleeping. That’s the goal here – creating an association with sleep and your bed.
Go to bed and get up at a set time and stick to those times – even on weekends or days off only allow yourself a one-hour lie-in. This might not be possible if you’re working shifts or have small children or health problems. Try to keep to a routine and do the same things every night so you are sending signals to your body and mind that you are preparing for going to bed to sleep.
Have a wind-down time: put on your pyjamas, brush your teeth, read a book but avoid your mobile, computer and all forms of hand-held screens before sleep time. Having a shower before bedtime can also help with sleep as our core body temperature drops when we sleep and after having a shower, so it can be a good sleep aid.
Not only is caffeine found in coffee and tea, but also in cola, chocolate, and energy drinks. Enjoy your morning coffee if you wish but avoid caffeine from lunchtime onwards. Even if you are able to fall asleep easily, caffeine affects the quality of your sleep. Going without caffeine for just one day can improve sleep quality.
Alcohol may seem to aid sleep but actually impairs sleep quality. It disrupts the natural sleep cycle and diminishes REM sleep, which is important for mental restoration. Avoid drinking alcohol to unwind or to fall asleep.
Ensure your bedroom is conducive to sleep: relaxed, tidy, and cool. De-cluttering can create a calming environment that feels good to spend time in.
Keep bedrooms free from technology and bright lights at night. Light inhibits melatonin production, a hormone essential for sleep. Avoid watching television in bed to ensure the brain associates the bed with sleeping and not stimulation.
Your bed is for adult fun and for sleeping – not for worrying or stressing. Calmly reassure yourself that your body knows when to sleep. Avoid counting down the hours or catastrophising about lack of sleep.
Calm breathing is an excellent sleep aid. Journaling, particularly gratitude journaling, can also support relaxation. Write three positive things daily, even small joys, to help shift your focus towards calmness and contentment.
Views on naps vary: if you must nap, keep it short (no longer than 30 minutes) and avoid napping after 3.00pm. Those with disrupted nighttime sleep due to small children or health issues should rest when needed.
If your alarm feels jarring every morning, aim to gradually go to bed earlier. Ideally, waking without an alarm means you are naturally rested.
Exercise supports sleep but avoid late evening workouts. Similarly, avoid heavy meals before bedtime but do not go to bed hungry. Exposure to daylight every day also benefits your mood and sleep-wake cycle.
Keep a notebook beside your bed. If worries wake you, jot them down to deal with in the morning. Converting worries into a ‘to-do list’ can be empowering. Avoid using your phone to take notes to prevent screen stimulation.
Dr Wendy Troxel notes that “great sleep is the new great sex.” Sleep is critical for emotional regulation, resilience, and physical health. Sleep requirements vary, but the quality of sleep is crucial for all.
Poor sleep can lead to increased blood pressure, higher stress, weight gain, impaired memory, and cognitive decline. As adults, we too suffer irritability and reduced functioning from sleep deprivation. Sleep is vital for every aspect of our wellbeing.
If you have difficulty sleeping for a prolonged period, it is advisable to consult your doctor or medical adviser. You deserve restful, restorative sleep.
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