While many of us aim to get the golden 8 hours of sleep a night, it often doesn’t happen. Stressful working days, not being able to switch off, too much blue light or caffeine intake can often be amongst the many factors that contribute to this we face in our hectic ‘always on’ lives. In fact, on average, three-quarters of people in the UK get less than 8 hours of sleep a night. 

 

While it can be tempting to rely on caffeine or sugar to give us the much-needed boost to get through the days, every major organ in the body and brain process is optimally enhanced by sleep and detrimentally impaired when we don’t get enough. In fact, the more sleep-deprived you are, the more the body will tell you that you don’t need to sleep – this is a survival mechanism which also slows down your reaction time. Nothing can compensate for the wonders sleep does for us both physically and mentally!

 

Getting a good night’s sleep is not always going to be something that happens overnight (quite literally!), and requires you to take a holistic approach, as so many lifestyle factors can play a part in affecting your sleep amount and quality. In this blog, we will talk through the key components that can help aid a better snooze, focusing on actionable advice that is easy for you to implement into your routine. 

 

Are you sleeping enough?

 

Typically, we will notice when we didn’t sleep enough or when we didn’t sleep well, but it can be helpful to check in with yourself. Here are a few questions to ask yourself:

 

Do you feel like taking a nap after waking up at your usual time? (and you’ve only been awake for 4 hours or less) 

 

Can you function without coffee for another 4 hours after you woke up?

 

What causes us to feel sleepy?

 

Our sleepiness is generated by adenosine, one of the most powerful molecules that occurs naturally in our bodies. This is generated after we run out of easily digestible sugars from the food we consume. This substance gives us the sleep pressure sensation while melatonin manages the process. Typically, darkness prompts the pineal glands to start producing melatonin, while light causes the production to stop. Melatonin helps regulate our circadian rhythm (our biologically set internal rhythm), by synchronizing our sleep cycle with night and day. This is what facilitates a transition to sleep, promoting the consistent and quality rest that we need. 

 

Understanding the basics of sleep 

 

You may have heard of REM sleep, which stands for rapid eye movement. There are two types of sleep that we cycle between every 90 minutes on a normal night’s sleep – Non-REM and REM sleep. 

 

Non-REM happens first and includes three different stages. The last two stages of non-REM are where we typically sleep deeply and it is harder to wake. In REM sleep, the muscles are paralysed by preventing the body to act, but the eyes will be moving rapidly back and forth. This stage happens after the Non-REM stage and typically happens 90 minutes after sleep. During REM our brain processes information we received during the day, cleans the less important and makes space for the new while storing the important details. This process is vital for calming down our nervous system. During REM we experience a different way of thinking which is manifested through dreams. We can reach information and find motivation for creativity and new ideas as we wake, enabling us to see the world through different eyes. Both of these stages are just as important as each other when it comes to getting a quality night of sleep!

 

 

Before falling asleep

 

Before we fall asleep, it is paramount to set ourselves up for success to have an optimal night’s sleep. These are things that work best when practised regularly, allowing you to build a consistent bedtime routine that leaves you feeling relaxed and more prepped for sleep. Here are some actionable healthy tips that can help aid a better rest:

 

 

1) Limit screen time or blue light in the evenings

 

We talked earlier about melatonin and its key role in aiding restful sleep. We are exposed to blue night naturally (by the sun), but largely as well from technology that the majority of us use every day. Phones, laptops, TVs, iPads, Kindles and even indoor lighting all emit blue light! Blue light actually suppresses the body’s release of melatonin – which although can be helpful during the day, can make getting off to sleep at night harder. 

 

Being heavily exposed to blue light in the evening, especially if you’ve been staring at bright screens can trick our brain into thinking it’s still daytime, disrupting the circadian rhythm and leaving us to feel alert instead of sleepy and relaxed! We recommend limiting exposure to electronic devices as much as you can before going to bed and switching off all lights to have a completely dark room. If you can, waking up to natural light is recommended. While controlling the blue light, using apps such as Health on iPhone or sleeping tracking apps to monitor your sleep may help you understand your sleeping patterns and encourage you to improve them. 

 

2) Watch your alcohol consumption

 

It can be tempting to reach for a few glasses of wine bed, and although it can temporarily make us feel sleepy with a sedative effect, it can disrupt the sleep cycle. While it may aid in getting off to sleep, it typically decreases the overall sleep quality, as it suppresses the first two cycles during REM sleep, which can end up resulting in shorter sleep durations and more sleep disruptions throughout the night. Instead, we recommend reaching for a soothing herbal tea, such as camomile tea which is long known for its calming effects that can help us unwind before bedtime. 

 

3) Create a soothing and relaxing space

 

Try to see the place where you sleep as your sanctuary! If possible, due to what we mentioned on blue light – avoid using harsh or bright downlights in the bedroom, opting for cosier lower lighting. Ensure your bedding is comfortable and supportive and create a snug environment that welcomes relaxation by adding cosy touches – this could be anything from the feel of a luxurious blanket, a hot water bottle or mood lighting. This is completely personal, so play around with your space and make it work for you! We would also recommend trying to avoid working in the bedroom as much as possible, however, if you are working from home this may be more challenging. Working in the bedroom can lead us to us feeling less relaxed by associating the bedroom with work or stress. Try to think of it as a place you unwind, relax and catch up on much-needed rest, and utilise other spaces if you have them for working or stressful tasks. 

 

4) Try Yoga before sleep

 

Yoga Nidra is known to be an excellent method for improving sleep quality. As you scan your body, release all the tension and try to let go of any thoughts – relaxation will occur more naturally and there is a better chance of getting off to sleep. Be sure to check out our Pinterest infographic on some of the best yoga poses to practice before bed for some inspiration!

 

5) Practice Gratitude 

 

Listing out the things we are grateful for before sleeping can help us put things in perspective and appreciate the good things around us. If there is anything small or big you have achieved for the day, note these down!

 

6) Create a bed-time self-care routine

 

Doing self-care activities that engage the senses such as running a warm bath, a skincare routine, lighting candles or using essential oils in a diffuser is a great way to unwind and allow yourself to enter a more relaxed state by focusing the attention outwards on the senses we are experiencing. Find out what is best for you by trying out different self-care activities, such as using candles, indulging in different herbal teas and keeping note of what works for you!

 

 

When trying to sleep 

 

Relax your body

 

When you can’t fall asleep because your mind is active switch to thinking within your body. Relax especially your shoulders and your hips – there is where we tend to get tense. That tension could be the reason why you are still awake. Soften your jaw and feel your body relaxing into the mattress, focusing on your breathing. As you move into focusing on the feeling of relaxing your body, you move away from being stuck in a cycle of thoughts, making it easier to relax and drift off. 

 

Store your worries

 

For any thought that arises, imagine you have a box or a drawer where you put it. One by one, pack them nicely, ready to be opened back up in the morning. (I know this one might sound strange at first, but it can work well!) If you are someone who prefers making a physical note, jot down any worries, or things you need to do on a notepad and pop them somewhere safe – you can come back to that after a night’s sleep with a fresh mind!

 

Sleeping Positions 

 

It is believed to be more beneficial to sleep on the left side as this position allows a better digestive process and for better liver regeneration. You could also try placing a pillow in between the legs if you sleep on the side or under the knees if you choose to sleep on the back. This improved alignment has the potential to help you maintain the natural alignment of your hips and pelvis while you sleep, taking the strain off the inflamed ligaments or muscles. 

 

 

Sleep Hygiene Basics – setting yourself up for success when sleeping 

 

 

A firm mattress

 

A firm mattress is as important as a pair of good shoes! If you are not in one you will be in the other – investing in a supportive mattress is something you won’t regret. 

 

Optimal temperature

 

It’s important to have fresh air every day and also a ventilated room before you go to bed. If you can, try to keep your room set to an optimal temperature – 16 to 18 degrees celsius is typically recommended in the UK. Too hot or too cold can cause disruptions to your sleep throughout the night. 

 

Work with your natural rhythm

 

Even though it seems that there isn’t a lot going on while we sleep, our bodies are busy restoring during that time. It is important to understand that we all have a different circadian rhythm (our biologically set internal rhythm) to one another, and what works well for one person may not work for you! Back in ancient times, we weren’t supposed to sleep at the same time, so we could ensure the safety of the tribe. This variation in sleep rhythm has helped keep people safe, but in modern times can cause us difficulty when we feel our sleep is operating on a different schedule to our routine. 

Some people are early morning risers, who feel inspired and energised first thing – the early birds! Night owls may find comfort in the evening and the nighttime and find this is when they are most inspired and energised. Recognizing this is important, as it allows us to work with our cycles and use our time when we are operating optimally to our advantage! It is helpful to acknowledge and understand that your sleeping pattern might be naturally different to your partner’s. Accepting this and working with it rather than against will help you to develop a healthier relationship with sleep. 

 

Track your sleep

 

Treat sleep like an appointment – calculate 7-8 hours before you need to wake up and go to sleep on time or slightly beforehand to achieve those hours you really need. Aim to pencil in some time before (perhaps an hour) where you can unwind and get yourself prepped for sleep. It can be helpful to use the Health app if you have an iPhone or a sleep tracker on your phone to plan out how much sleep you are aiming for and to check back in the next day.

 

Aim for a healthy diet & frequent exercise

 

You may have heard it many times, but a balanced diet combined with frequent exercise is crucial when it comes to building a healthy relationship with sleep. A high protein diet can improve sleep quality, while high-fat diets can affect sleep quality. Tryptophan found in turkey and cheese can improve sleep quality and also enhance dreaming. Some diets can lead to us waking up during the night because the body is out of fuel, particularly if it’s a restrictive diet or you are eating within a calorie deficit. Lack of sleep can potentially lead to weight gain, because often when we are sleep deprived we naturally tend to reach for sugar, and for carbohydrates to increase the serotonin levels. Plan to eat your last meal 3-4 hours before bed and allow at least 2 hours for the last alcoholic beverage. This will allow your body time to process both the food and alcohol so it doesn’t disrupt the sleep pattern.

Sleep quality and duration is improved through any type of physical activity. If you aren’t a gym-goer or team organised sports – walking, yoga, dance or anything that gets the blood flowing is just as powerful! Make sure you allow a 4 hours window between exercise and bedtime as dopamine turns down the hormone that manages sleep, melatonin.

 

Should I nap?

 

if you want to top up on sleep or enjoy a nap, it is typically recommended to nap between 10-20 minutes. Otherwise referred to as a ‘power nap’, these short naps allow you to wake up feeling refreshed, energised and more alert without disrupting your sleep cycle. 

If you don’t have the time for a nap, a 15 min sunshine break during the day helps the brain to turn off the melatonin faucet and reduce sleepiness. 

 

A sleep positive mindset

 

Try and think about improving your sleeping habits as a lifestyle change! Just like when the decision is made to start working out if you noticed you were becoming unfit – choosing to focus on developing a healthy sleep habit isn’t something that can happen instantly. It requires time and effort to build a better relationship with sleep, especially within a society that constantly encourages a ‘hustle’ or ‘burnout culture’. Trust us when we say you will begin to reap the benefits of a consistent sleep schedule! Sleep has been related to extending lifespan, it improves body composition, and lowers the risk of serious health problems like heart problems and diabetes. From a mental perspective, having more sleep can have a positive impact on the decision making and overall choices we make. 

 

Think about everything you get up to, action and work on in your daily life – everything you do will be done to a better level after a good night’s sleep! Bill Clinton who used to famously get only five hours of sleep at night admitted “Every important mistake I’ve made in my life, I’ve made because I was too tired.” Sleeping allows us to feel more alert and energised, allowing us to tackle tasks more effectively. People who enjoy sleep are not lazy – they are actually proven to be better performers! 

 

On your journey to better sleep, keep tracking your sleeping habits and continue noting down what works for you and what doesn’t. All of the actionable tips above will take time for you to start seeing an improvement in your sleeping habits, but once these are built it is much easier to maintain this and you will find your rhythm! Wishing you restful nights ahead.