The A to Zzz of Sleep

We all know sleep is incredibly important for our physical and mental health, and yet so many of us are still depriving ourselves of good quality sleep. If you find you’re pressing the snooze button a few too many times, or fighting your eyelids at 4pm, read on for some tips to boost your quality of sleep (that doesn’t involve counting sheep!)

The health benefits of a good nights sleep are loud and clear; it can improve your focus and attention, helps you maintain a healthy weight, condenses memories and processes information, keeps your heart and immune system strong, and takes care of your emotional and mental wellbeing by reducing stress levels.

The definition of a good nights sleep can change person by person and there isn’t strictly a ‘normal’ amount. But in general:

-Babies need 12-16 hours sleep a day

-Older Children need about 9-12 hours a night

-Adults need about 7-9 hours sleep each night

Now let’s take a look at some ways to help induce a really good solid sleep that will help you wake up feeling refreshed, recovered and rejuvenated!

1. Create a sleep-inducing bedroom:

Ensure you have a comfortable and supportive mattress/pillow, as well as breathable and good quality bed linen to allow your body to relax, this will also help regulate heating to find the right temperature for you. Reduce any light disruption in your room with thick curtains/blinds over windows and cover any LED lights in the room, or you could try a silk eyemask. A variety of noises can wake you in the night, earplugs may help block out noise (especially if it’s from a snoring partner!). An essential oil diffuser can also help send you to sleep with pleasant relaxing aromas.

2. Work on your sleep schedule:

Our bodies are creatures of habit, try and set a routine that you can stick to each day which will set your sleep cycle. Have a fixed wake up time, budget enough time for 7-9 hours sleep, be careful with naps during the day (keep it short and before 3pm), and if you have to change your sleep schedule try to adjust it gradually.

3. Make a pre-bedtime routine:

It’s important to allow your body time to wind down and prepare for sleep. Set an alarm for 30mins before your ideal bedtime, lower the lights, disconnect from electronic devices (yes your phone!!) and do something calming like read a book, gentle stretches, or take a guided mindfulness session.

4. Get into pro-sleep habits during the day:

Your body will find it hard to know when it’s time to sleep if you haven’t allowed it see the light of day! A good nights sleep can often be determined during the day, if you can find time to move and be active outside, monitor caffeine intake, be mindful of alcohol intake, and reserve your bed for sleep and sex only (no snacking or tv in bed!) this should set you up well for a night of good quality sleep!

If you find yourself tossing and turning under the covers it’s important not to panic that you can’t sleep! Mindfulness and relaxation techniques (breathing, body scans, or listening to relaxing music and bedtime stories) can be enough to settle your mind and drift you into a slumber.

However if after 30mins you haven’t fallen asleep, you don’t need to stew in bed! Sometimes it is helpful to get out of bed and do something in low light, like writing your thoughts in a journal or gentle stretches.

It may seem overwhelming to try and implement all of these strategies at once, but even one small change can make a difference to the quality of your sleep.

Goodnight!

https://www.sleepfoundation.org/articles/healthy-sleep-tips

https://www.bupa.co.uk/health-information/mental-health/sleeping-well