Hi everyone, hope you are all keeping safe, well and starting to enjoy more time with loved ones given the lockdown restrictions easing a little.
In our latest survey results, you asked for further support with how to get a better night sleep. This is understandable, particularly in light of current circumstances and for those who suffer from sleep deprivation anyway, this can add to your current stresses and pressures. I’ve spent many nights clock watching with an overactive mind and getting myself into a frenzy about not sleeping, so I can certainly relate!
An average adult needs between 7 and 9 hours sleep per night, if you regularly feel tired during the day you probably aren’t getting enough sleep. I know is isn’t always manageable (especially for parents) however by changing your habits it can be achievable.
First things first, do you have a sleep problem?
Some of the signs that you are having sleep problems include; finding it difficult to fall asleep, lying awake for long periods at night, waking up regularly during the night, feeling down or having a lower mood, having difficulties concentrating or feeling like you are more irritable than usual.
If you want to get a better understanding of your own ‘sleep score’ and access practical tips and advice for improving your sleep, you can complete an online NHS self-assessment.
If you or someone you know is having trouble sleeping, keeping a Sleep Diary can help identify what’s keeping you awake. Sometimes sleep troubles are a result of bad sleep habits for example drinking too much caffeine before bedtime, not exercising or poor sleep hygiene. The diary will help to pinpoint if you’re consistently waking at a similar time, what you’ve done that day, what you’ve eaten etc. to see if there is any pattern.
The NHS recommend that you refer yourself to your GP (over the phone only during these times, please do not visit your Doctors Surgery unless they give expressed permission to do so) if changing your sleeping habits haven’t worked, if you have had trouble sleeping for a number of months or if lack of sleep is affecting your daily life in a way that it makes it hard for you to cope.
For those of you who do struggle, here are some hints and tips to help improve your sleep pattern along with some additional resources:
Move more, sleep better – NHS recommend you get at least 150 minutes of moderate physical activity a week, or around 20 to 30 minutes a day. Being active during the day can help you sleep better but remember to avoid vigorous activity near bedtime if it affects your sleep. As I mentioned in the staying active Wellbeing Wednesday, I have been doing the couch to 10k and can honestly say it has done wonders for my sleep.
Keep regular sleep hours – going to bed when you feel tired and getting up at roughly the same time helps teach your body to sleep better. Try to avoid napping where possible.
Create a restful environment – dark, quiet and cool environments (between 18C and 24C) generally make it easier to fall and stay asleep. Watch this short video for tips on how to sleep better by Professor Colin Espie, professor of sleep medicine at the University of Oxford.
Make sure you wind down at least 1 hour before bedtime – winding down is a critical stage in preparing for bed. There are lots of ways to relax:
- a warm bath (not hot) will help your body reach a temperature that's ideal for rest
- writing "to do" lists for the next day can organise your thoughts and clear your mind of any distractions
- relaxation exercises, such as light yoga stretches, help to relax the muscles. Do not exercise vigorously, as it will have the opposite effect
- relaxation apps work by using a carefully narrated script, gentle hypnotic music and sound effects to relax you
- reading a book or listening to the radio relaxes the mind by distracting it
- there are a number of apps designed to help with sleep. See the NHS Apps Library
- avoid using smartphones, tablets or other electronic devices for an hour or so before you go to bed as the blue light from the screen on these devices suppresses the production of the sleep-inducing hormone melatonin
- Caffeine and alcohol can stop you falling asleep and prevent deep sleep. Try to cut down on alcohol and avoid caffeine close to bedtime
Additional resources
You can find further information and advice on these websites:
The Sleep Council have also shared the 10 Commandments of Good Sleep which you may find useful.
Podcasts and apps – listening to a soothing podcast is one way to unwind and help you drift off into a peaceful sleep. As well, many podcast apps include a sleep timer feature which will automatically pause a show after a period of time. It's available in apps including Apple Podcasts, Google Podcasts, and Pocket Casts so you won't miss a crucial moment again. Here are a couple sleep-inducing podcasts to start with:
- Nothing Much Happens; Bedtime Stories for Grown-ups – just because you’re an adult doesn’t mean you should miss out on the soothing nature of having someone read a bedtime story to you. Nothing Much Happens encapsulates this perfectly, 20-minute stories to help calm you down for bed; from spring cleaning, to life in a bakery, it is the perfect antidote to your busy life.
- Sleep With Me – the ultimate sleep podcast, Sleep With Me started in 2013 by host Drew Ackerman as a way to help people fall asleep.
- The Sleep App– will help you fall asleep thanks to soothing stories, meditations, white noise, sounds from different environments and much more.
- The Pzizz App – helps you quickly calm your mind, fall asleep fast, stay asleep, and wake up refreshed. It uses "dreamscapes" – a mix of music, voiceovers and sound effects designed using the latest clinical research – to help you sleep better at night.
Hopefully this goes someway to helping those who are struggling to sleep.
Take care of yourselves and sleep well.