Sleep Well

No More Counting Sheep

relax

Improve your sleep routine

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We all lead busy lives.  Many of us work late and fall into bed far later than planned, with no thought for a bedtime routine. This inevitably leaves us feeling drowsy and groggy the next day.  Sound like a familiar sleep/wake cycle?

To break bad habits and increase your chance of getting eight a night, try some of these slip tips:

Stay away from electronic devices

Whether it’s a mobile phone, a laptop or a TV, you should avoid exposure to ‘blue light’ about 45 minutes before you head to bed. Blue light screens suppress the production of melatonin, which is the hormone your body produces to help you get to sleep.

Exercise during the day

People who exercise regularly sleep better at night and feel more alert during the day.  Just 10 minutes of exercise a day can help you reset your sleep wake cycle. Exercising makes you tired which means you’re more likely to fall asleep more easily and stay asleep.

Listen to your body’s natural cycle

Avoid extended napping wherever possible and make every effort to head to bed at the same time every evening. The same goes for waking up, even on a weekend. If you need to recover from a late night then it’s fine to nap in the day to top up your sleep quota. Nap for around 15-30 minutes, no later than 5pm.

Wind down and relax

If you find yourself tossing and turning at night with a head full of worry, try to find ways that help you relax in the evening. It could be taking a bath, reading a book or following some simple, mindful, breathing techniques. Download your thoughts in a journal before getting into bed, leaving your mind clear and ready for sleep.

Improve your sleep environment

A peaceful bedtime routine sends a powerful signal to your brain that it’s time to wind down and get ready to sleep well.  Make sure your room is dark and quiet; a sanctuary where you can feel safe and relaxed. And only get into bed when it’s time to go to sleep. If you can, get rid of the TV and any other distractions altogether from the bedroom and just use it as a place to relax and sleep.

Switch Off and Sleep Well

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The world is a crazy place right now, so it’s no surprise that many of us are feeling overwhelmed. With constant news updates and government announcements, it’s hard to think about anything else. 

With stress and worry, comes a bad night’s sleep. And with bad sleep, comes more stress and worry! If you’re struggling to get your 8-a-night at the moment, here are some top tips to help you:

SLEEP SCHEDULE 
It may be tempting to go a little slack on your sleep routine while you’re working from home. It’s important not to swap the morning commute for a lie in as this will disrupt your circadian rhythm. Don’t use the fact that you’re working from your living room to stay up later either. Keep your sleep schedule consistent; your mind and body will thank you. 
 
STRETCH IT OUT
Take a moment to soothe your body and mind before bed with some yoga or gentle stretching. Not only will it improve your core strength and flexibility, it will also help reduce stress levels and boost relaxation. Namaste and sleep well!
 
SWITCH OFF
Whether it’s your laptop, smartphone or TV, you should avoid exposure to ‘blue light’ before bed. Blue light screens suppress the production of melatonin, which is the hormone your body produces to help you get to sleep. Plus, checking news headlines and social media updates just before bed will likely unsettle you. 
 
HEALTHY HABIT
A consistent bedtime routine is key for a good night’s sleep as it signals to the brain and body that it’s time for sleep. Whether it’s curling up with a good book, taking a warm bath or enjoying a mug of Sleep Well, doing the same, relaxing thing every night will help your mind and body settle. 

To nap or not to nap

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Naps: for some they are part of a daily ritual, for others an ad hoc luxury.  But are they good for you?  We asked our guru of sleep Dr Neil Stanley for his thoughts on the pros and cons of napping.

 

In support of the power nap

Whilst naps will never make up for a poor night’s sleep, a short nap of just 20-30 minutes can help pep you up, both improving your performance and reducing the number of mistakes you’re likely to make during the day if you’re overtired. Psychologically, a nap also feels like a ‘treat’, providing much needed respite from a stressful day and improving your overall sense of wellbeing.

 

The downside of dozing

Napping, however, doesn’t always work. If you sleep for too long you’re likely to wake feeling groggy and disorientated; otherwise known as ‘sleep inertia’. This feeling can last anything from a few minutes to half an hour.  If you nap for too long or too late in the day, sleeping later is likely to become harder.  If you’re already having trouble sleeping at night, a nap in the day is likely to make it worse, not better.

 

When to catch forty winks

So, how do you know if you should nap?

If you had a poor night’s sleep and you know why – perhaps you were working late, out partying, were travelling or up half the night with a new-born – then having a nap to catch up on your sleep quota can work wonders.  But, if there’s no clear reason for your poor night’s sleep, it’s best to avoid napping in the day. Napping isn’t recommended for those suffering from insomnia as the priority is to re-establish a consistent night time sleep pattern, not one that is dependent on ‘topping up’ in the day.

 

How to turn your nap from tepid to triumphant

For the ultimate power nap, drink a can of a functional energy drink (not coffee; the caffeine levels are too inconsistent) just before you nap. Yes, you read that right! As the caffeine takes roughly 30 minutes to kick-in, you’ll get half an hour of relaxing snooze time before you wake and enjoy the boost from both the nap and the caffeine.

It’s also important to nap in a place where you can disengage mentally from your surroundings. To help, try and pick a time and a place where there are likely to be few distractions, make the room or surroundings as dark as possible and avoid using electronic devices beforehand.