How to Improve Your Sleep and Wellbeing
Many of us suffer from poor sleep. As many as one in three Brits are believed to suffer from insomnia and a survey commissioned for ITV Tonight in Aug 23 found that "74% of adults have trouble sleeping at least 'sometimes', with 39% saying this is often or always".
The problem is so large that the Government estimates that the cost of lost sleep to the UK is around £30billion per year.
Health Consequences of Poor Sleep
Of course, it's not just financial. New links between a lack of sleep and high blood pressure, heart disease and diabetes are emerging, as well as weakened immunity and increased risks of having accidents.
The NHS recommends between 7-9 hours of sleep per night, but there are many reasons why people may not achieve this including stress, money worries, illness, injury - or having a restless child in your life!
Common signs that you're sleep deprived include having low moods, experiencing poor memory or focus, drinking more caffeine, having more days off, communicating less, taking greater risks than you would normally, and a general deterioration in your performance.
How To Improve Your Sleep Quality
The good news is that for those of us who aren't kept awake by little people in our lives, you can help yourself to achieve better sleep by improving your so-called "sleep hygiene":
- Have a bedtime routine. Go to bed and get up at around the same time every day.
- Create a restful sleep environment. Make sure that your room is as dark and quiet as possible. Use ear plugs and an eye mask if needed. Try and get a comfortable bed and keep your bedroom cool.
- Eat well and don't drink caffeine or energy drinks in the hours before going to bed.
- Write down everything that's on your mind, either before bed or if you can't sleep. If there's something really bothering you, talk to a friend or colleague about it.
Wind Down and Relaxation Techniques
Have a wind down routine. Some people find that having a bath helps them sleep better, others find that listening to relaxing music or doing meditation can also help.
Avoiding the blue light from devices in the hour before bed is universally recommended!
You can also try relaxation exercises when you get into bed, such as breathing exercises where you breath into your stomach for the count of five and breathe out slowly for the count of ten.
“Cognitive shuffling” has also recently become popularised by social media posts, with many people swearing by the technique to help them sleep. To try it, simply pick any (fairly neutral) word, such as “comfort” and then think of as many words as you can that start with each letter, before moving on to the next letter in the original word, and so on.
The Power of Daytime Exercise
30 mins of the moderate or vigorous aerobic activity of your choice in a day can help to improve your sleep, helping many adults fall asleep more quickly, as well as reduce the time spent awake at night and improve sleep quality. It can also help reduce daytime sleepiness and reduce peoples' need for sleep medications.
Physical activity in the daytime helps to achieve better sleep for various reasons. It helps bring your circadian rhythm in line with day and night, it reduces stress, and helps to regulate body temperature. Building exercise into your daily routine, while avoiding strenuous activity in the hours before your bedtime, can significantly improve sleep patterns and contribute to overall well-being.
It's worth avoiding strenuous activity right before bed though. Although there aren't exact recommendations, it's thought that raising your heart rate a lot just before sleep can distrupt your ability to nod off.
More About Exercise and Sleep
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