How to Sleep Well

‘Sleep is the golden chain that ties health and our bodies together’ Thomas Dekker

Be sure to get at least 7 - 8 hours sleep a night and notice how you feel the next day.  

In our world of hustle and bustle trying to get the correct amount of sleep can be tricky but when we look at the underlying implications of not getting enough sleep we really should spend some time to get our sleep pattern right.

Sleep and our Mental Wellness

The relationship between sleep and our mental wellness is close, with lack of sleep definitely affecting our mental wellness.  Similarly, our mental wellness can also affect how well we sleep - both the quantity and quality of sleep.

Lack of sleep has a negative effect on our physical and emotional ability. 4 in 5 long term poor sleepers suffer from low mood and are seven times more likely to feel helpless and five times more likely to feel alone. Sleep helps us to ‘recharge’ the brain at the end of the day and keeping a regular sleep-wake pattern allows the natural rhythm of our body to be reset every day. 

A study by Formulate Heath in 2021 found:

36% of UK adults struggle to get to sleep at least on a weekly basis 

Almost 1 in 5 have trouble falling asleep every single night 

Nearly half of the UK have trouble falling asleep at least once a month 

Continued poor sleep can be detrimental to our mental wellness so it is important to recognise and try to sort out our sleep problems before the lack of sleep takes its toll on us. 

Let’s look at some simple changes we can make to our lives to help with our sleep.

The Bedroom Environment

Create a sanctuary in your bedroom; safe and calm and devoted to sleep.

Think about your own bedroom – is it a sanctuary? When you enter the bedroom do you have good thoughts? Does it make you want to crawl in bed? If it doesn’t entice you in, you need to make some changes.

Here are some things that should be considered:

• Decorate in neutral colours, bright colours can be over stimulating.

• Declutter your bedroom. A study presented at the June 2015 SLEEP conference in Seattle suggested that those surrounded by clutter were more likely to have a sleep disorder. What your eyes see when you walk into a room can influence whether or not you’ll have an easy time falling asleep. While you sleep with your eyes closed – and therefore can’t see the clutter when asleep – it is the last thing you look at before you catch some zzzs, which may influence any anxious or worrying thoughts. So, as many of our parents used to say, clean up your room!

• For younger children put away toys or cover them with sheets at nighttime so that they don’t provide a distraction. For older children try to discourage them from doing schoolwork on their bed and pack away school books at bedtime.

Beds & Pillows

Your bed is by far the most significant element of a good night’s rest. It is near impossible to get a deep, effective sleep on an old, uncomfortable bed. Mattresses lacking comfort, space and support are likely to leave you waking tired and achy and will also have a significant impact on your partner’s sleep, too.

Quite often a mattress has worn out long before you realise. That’s why the National Bed Federation recommend replacing your mattress every 7-8 years. After this time a mattress has been subjected to over 20,000 hours of wear and tear we lose half a pint of fluid each night and shed a pound of dead skin cells a year – yuck!

Whilst we are sleeping we should try to maintain a good posture; a mattress too soft will cause us to slouch, while one that’s too firm can apply pressure to our hips and shoulders. For more information on how to choose a bed visit Bed Advice UK. 

Similarly our pillows should hold our necks in the correct alignment, that is in the same relation to your shoulders and spine as if you were standing upright . If you’re a side sleeper (as most people are), your pillow should comfortably support your head, neck, and ear as well as your shoulder. People who sleep on their backs should consider a thinner pillow to limit stress on the neck. It’s a good idea to invest in quality pillows and replace every two to three years.

Lighting

Have you ever wondered why darkness is best for sleep?

When it’s dark the hormone melatonin is produced by the pineal gland in the brain and then released into the bloodstream. Melatonin helps regulate the body’s circadian rhythm which relaxes the body and helps us to drift off. When we see light, the production of melatonin is stopped and so our bodies assume it’s time to be awake and alert which is why artificial light in an evening disrupts our circadian rhythms – making us feel less sleepy.

Ideally you shouldn’t be able to see the other side of the bedroom! Even when you’re sleeping, light can be detected through your eyelids, so we need darkness to stay fast asleep.  Keep your bedroom doors closed to avoid additional light filtering in from the landing, bathroom or other bedrooms.

Invest in a pair of quality, well-lined curtains and a blackout blind to keep the early morning light or street lights out and the room dark.

To further block out light, use an eye mask this can be especially useful if you’re a shift worker trying to sleep in daylight hours.

Surprisingly even small amounts of light from an alarm clock or TV standby button can have an impact on your sleep so either remove, turn around or cover them. You can now purchase alarm clocks with light settings that dim slowly to help you drift off and then brighten to wake you gradually in the morning. 

If you need a nightlight opt for red bulbs or a soft glowing light rather than white ones as they don’t interrupt melatonin secretion – and never put the overhead light on!

Lighting also plays a part in the morning too. Natural light, which can still be effective on a cloudy or grey day, helps reset our internal body clock. It helps us get over feeling groggy when we have just woken up and makes us more alert. Open the curtains upon awakening and as soon as is practical, get out into natural light in the morning, preferably around the same time every day.

Temperature

If you’ve ever been too hot or too cold when trying to sleep, you’ll understand how difficult it is to catch some zzzs.

Your body heat peaks late in the afternoon and then starts to drop in the evening to prepare your body for sleep, kickstarting melatonin production. An ideal bedroom temperature is around 16-18°C (60-65°F). Temperatures over 24°C (71°F) are likely to cause restlessness, while a cold room of about 12°C (53°F) will make it difficult to drop off.

When the weather is warmer, there are lots of simple steps you can take to ensure you stay cool and comfortable in bed:

• Opening windows to maximise air circulation but keeping curtains/blinds shut to block out the warmth of the sunlight.

• If you’ve got an attic, try opening the hatch. Hot air rises and this will give it somewhere to go.

• Use a lower tog duvet or even a cotton sheet – and wear light cotton nightwear to wick away sweat.

• Stay hydrated by drinking plenty of cold water during the evening and keep a glass by the bed.

• Fill a hot water bottle with ice cold water and place near the feet or alternatively cool socks in the fridge – cooling your feet lowers the overall temperature of your skin and body.

• Use an electric fan and if it’s really hot, put a tray of ice and a little water in front of the fan which will cool the air even more.

• If you’ve got long hair, tie it back. Hair round your neck can make you feel warmer.

When the weather turns cooler, an extra layer of sheets or blankets will make you more comfortable, as will a hot water bottle or a good pair of bed socks for cold feet.

Noise

Generally you need a quiet bedroom to sleep well. Noise tends to be most disruptive in the lighter stages of sleep - when you start to drop off and at certain times in the middle of the night. But noise that awakens us in our deepest sleep does the most damage.

A study published by Noise and Health Journal found that noise-interrupted sleep can limit our motor skills, our creativity, impair our judgment, and even make it difficult to remember things.

While certain noises cause interrupted sleep, soft, steady sounds can be soothing. Some people have found that ‘white noise’ tapes help them fall asleep and sleep more soundly, whilst others prefer the low familiar tone of items such as a fan or hoover. Apparently Wayne Rooney can’t sleep unless he is listening to a hairdryer or a hoover! There are many apps providing soothing sleepcasts or some sleep music which can help create a relaxing, peaceful environment for sleep. I personally use the Calm app most nights to help me get to sleep.

Remove the Tech

In an ideal world, there would be no electronic devices in our bedroom.

Night-time melatonin secretion is suppressed by even relatively dim light when our pupils are dilated. Prolonged use of devices such as laptops and smartphones and their blue light before bedtime can inhibit the night time secretion of melatonin and therefore affect our circadian rhythms and sleep.

Similarly watching the tv, playing computer games and interacting on social media may rob you of sleep because it’s so engaging. Beeps, buzzes and even the tiniest standby lights can play havoc with the body’s circadian rhythm, so make sure everything is switched off at the mains or, even better, banned completely!

Now that we have sorted out our environment we should consider creating a daily sleep routine

Getting into a bedtime routine is important to getting a good nights sleep. A routine helps support our body clock and aids relaxation. Taking control of your daily sleep schedule is a powerful step toward getting better sleep.

Take some time to plan your routine and write it down.  Work out what time it will start, ideally this should be an hour before you or your child goes to sleep.  Display the new routine somewhere everybody in the home can follow it eg. stick it on the fridge or on a bedroom door.

To start creating your routine for your sleep benefit, try implementing some of these tips:

Set a Fixed Wake-Up Time

It’s close to impossible for your body to get accustomed to a healthy sleep routine if you’re constantly waking up at different times. Pick a wake-up time and stick with it, even on weekends or other days when you would otherwise be tempted to sleep in.

Our internal clocks are regulated by light exposure. Sunlight has the strongest effect so try to take in daylight by getting outside or opening up windows or blinds to natural light. Getting a dose of daylight early in the day can help normalize your circadian rhythm.

During the Day

Daily exercise has across-the-board benefits for health, and the changes it initiates in energy use and body temperature can promote solid sleep.

At Home in the Evening

Caffeinated drinks, including coffee, tea, and sodas, are among the most popular beverages in the world. Some people are tempted to use the jolt of energy from caffeine to try to overcome daytime sleepiness, but that approach isn’t sustainable and can cause long-term sleep deprivation. To avoid this, keep an eye on your caffeine intake and avoid drinking it 8 hours before bedtime when it can be a barrier to falling sleep.

Alcohol can induce drowsiness, so some people are keen on a nightcap before bed. Unfortunately, alcohol affects the brain in ways that can lower sleep quality, tending for it to become fragile and light leading to lots of awakenings in the latter part of the night and feelings of being unrefreshed during the day.

It can be harder to fall asleep if your body is still digesting a big dinner. To keep food-based sleep disruptions to a minimum, try to avoid late dinners and minimize especially fatty or spicy foods. If you need an evening snack, opt for something light and healthy.

Try not to read (or send) work emails after dinner. According to a 2018 study out of Virginia Tech, the mere expectation of checking work emails after hours can cause anxiety and stress. Each new message represents another decision you have to make, keeping your mind active (and taking away from social time, family time or alone time).

Dim the lights or use candles in the hour before bed to encourage the production of melatonin, this will help to promote that sleepy feeling.

Wind Down For At Least 30 Minutes

Tablets, cell phones, and laptops can keep your brain wired, making it hard to truly wind down. The light from these devices can also suppress your natural production of melatonin. As much as possible, try to disconnect for 30 minutes or more before going to bed.

Quiet reading, low-impact stretching, listening to soothing music, and relaxation exercises are examples of ways to get into the right frame of mind for sleep.

For children they may enjoy a bedtime box, filled with a selection of activities to carry out during the routine.  Hand eye co-ordination activities such as jigsaws, colouring and threading are great for promoting relaxation.  Older children may prefer to read, play a board game or take part in a craft activity.

Taking a warm bath or shower before bed has been shown to relax both the body and mind, in one study lowering both heart rate and blood pressure. Heat relaxes tense, tired muscles, and helps you de-stress.

Read yourself a bedtime story in book form. Reading is a great way to relax. Even just six minutes absorbed in a story can reduce stress by 68%, according to research from the University of Sussex. The cognitive neuropsychologist who conducted the test, Dr. David Lewis, described getting lost in a good book as “the ultimate relaxation … you can escape from the worries and stresses of the everyday world...”

If you don’t have a book at the moment, try listening to a gentle story using an app like Calm or Headspace.

Start a gratitude list each day. Many studies suggest a connection between gratitude and feelings of wellbeing. Practicing gratitude can have many positive effects on our lives including lowering blood pressure, reducing risks of depression and anxiety, and setting the right conditions for better sleep, according to Robert A. Emmons, professor of psychology at UC Davis and a leading scientific expert on the science of gratitude. Consider keeping a gratitude journal, writing down a few things you’re thankful for a few times per week.

If you often lie awake worrying, set aside time before bed to make a to-do list for the next day – this can be a good way to put your mind at rest.

BUT WHAT IF I CAN’T SLEEP?

Despite the best will and routine in the world there will be days when sleep doesn’t come ....

If you're lying awake unable to sleep, do no not try to force it. If you're tired and enjoying the feeling of resting, then sleep may naturally take over. But if not, don’t stew in bed: You want to avoid a connection in your mind between your bed and frustration from sleeplessness. This means that if you’ve spent around 20 minutes in bed without being able to fall asleep, get out of bed and do something relaxing in low light like reading or listening to quiet music. Avoid checking the time during this time.

Taking slow, deep breaths is one of the easiest and most basic ways to engage your body’s natural relaxation response. If you find yourself lying awake in bed, start by taking 10 deep breaths. This alone can begin to slow the breath and create a sense of calm.

4-7-8 Breathing

Place the tip of your tongue on the roof of your mouth, right behind your front teeth (you’ll keep it here for the entire exercise).

Inhale through your nose for 4 seconds.

Hold your breath for a count of 7 seconds.

Exhale through your mouth for 8 seconds, allowing your exhale to make a natural sound like you’re blowing out a candle.

Just like other breathing exercises, start with practicing this technique for a few minutes before bed. As you get used to the pace, feel free to increase the time you spend practicing 4-7-8 breathing.

Counting while breathing

Did you know that counting can help you to fall asleep?

1. Lie down in bed, focus on exhaling your breath, and try your best to relax.

2. Feel the bed supporting you underneath as you exhale and relax.

3. Count from one to 10 and then backward from 10 to one, but pair the counts with your exhales.

4. Keep repeating this sequence until you fall asleep.

There are many variations on this counting breaths theme. For example, you could count backward from 99 to help you fall asleep. See what works best for you and practice it until you feel sleepy.

Keeping a Sleep Diary can help identify what’s keeping you awake. Sometimes your 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 is a useful tool which 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. If you need to see a GP or healthcare professional about your sleep issues you will have evidence of your sleep-wake pattern which can help with a diagnosis and treatment.

It is now your turn to develop your own sleep routine and pop it into action. It may take time for you to settle into your new routine. Give it time and hopefully your sleep will improve. Let me know how it goes for you.

References

The Sleep Charity    https://thesleepcharity.org.uk/

Headspace  https://www.headspace.com/sleep/how-to-sleep-better

NHS   https://www.nhs.uk/every-mind-matters/coronavirus/how-to-fall-asleep-faster-and-sleep-better/

The Sleep Foundation     https://www.sleepfoundation.org/