This past year the global pandemic has caused a huge shift in our regular routine and with that, coupled with the stress and anxiety of the unknown, our sleep has taken a huge hit. From home-schooling, to financial worries, isolation and disruption to our work and social life, it’s no surprise that this time has seen an increase in anxiety, depression and insomnia. A study from the University of Southampton conducted in August 2020 showed “that the number of people experiencing insomnia rose from one in six to one in four, with more sleep problems in communities including mothers, essential workers and BAME groups”.
So with that in mind, it’s with great anticipation that we wholeheartedly welcome World Sleep Day with a few helpful tips to improve sleep, which has the very appropriate slogan: “Regular Sleep, Healthy Future” – the kind of life-changing habit we can get behind. The event itself having been set up by the World Sleep Society (WSS) in 2008 as a call to action to raise awareness of the importance of sleep for healthy living.
On average adults need between 7-9 hours of sleep a night. Sleep scientist and author of Why We Sleep, Matthew Walker, explains “we know that sleep restores the immune system, balances hormone levels, lowers blood pressure, cleans toxins from the brain, and more”.
Sleep is so important for your health and wellbeing. It’s not a treat, or a thing we should catch up on – especially on Sundays – but instead, try to think of it as a fundamental necessity for human functioning: as needed as oxygen, water and food. With that in mind, here are a few tips for better shut-eye.
Here are 10 tips to improve sleep:
1. Set a Regular Sleep Time
Just as you would put young kids to bed, also set yourself a regular bedtime on weekdays and weekends. Setting a regular sleep and wake time is one of the best tips to improve sleep and will increase your chances of getting good sleep. Studies have also shown that “regular sleepers have better mood, psychomotor performance and academic achievement.”
2. Dim the Lights
Dim the lights an hour before bed so that you begin to signal your mind and body towards rest. If you have a dimmer light switch, use these or simply turn on a small lamp rather than keeping your main lights on. Warm light is also better than blue or white light. (Keep this in mind, bedtime phone scrollers – and read on below).
3. Put Your Devices to Bed
Just as you set yourself a regular bedtime, also create a bedtime for your devises. Try to avoid stimulating your brain with information right before bed. The blue light from your devices can also inhibit the release of sleep hormone melatonin.
4. Create a relaxing bedtime routine.
Reduce your screen time and start to wind down an hour before bed by doing something that relaxes you. Take a bath, light a candle, massage your night-time moisturiser onto your face or doing some gentle yoga. Ensure it’s something you enjoy so you’ll be more likely to commit to it.
5. Decrease your bedroom temperature.
This is one of the simplest tips to improve sleep, as the body actually needs to drop its core temperate in order to fall asleep. Aim to set your bedroom temperature to 18 degrees Celsius.
6. Cut caffeine in the afternoon.
Caffeine is a known stimulant. What might be lesser known is that it has a half-life of approximately 6 hours and a quarter life of 12 hours. This means if you have a cup of coffee at noon, by 6 p.m. you’ll still have half of that coffee in your system and by midnight, a quarter will still be present. Therefore, as a tip to improve sleep, stick to decaf wherever possible.
7. Avoid alcohol before bed – and in general.
While alcohol is a sedative, sedation is not sleep. Alcohol has the ability to fragment your sleep, meaning it can wake you up several times during the night and therefore impact the quality of your sleep.
8. Move your body – more.
There are a number of health benefits to regular physical activity. Staying active during the day will also help you expend energy to prepare for sleep in the evening. I recommend any high intensity training be done in the morning or early afternoon. Avoid any strenuous activity in the evening as this will leave you feeling energised and awake.
9. Resist napping.
While it can be tempting to nap in the afternoon, especially if you haven’t had enough sleep, napping will only make it harder to fall asleep that evening as it removes your body’s sleep drive. Instead try taking a 20 minute ‘restorative yoga break’. One of my favourite poses is Legs on a Chair. Simply lie down on the floor with your legs resting on a chair or sofa. Bring the legs to about 90 degrees with the back of the knees resting onto the front edge of the chair and the calves and feet supported on the chair.
10. Conserve your bed for sleep.
Say it with us, “my bedroom is my temple of rest.” It’s important that you conserve your bed for sleep and sex only so that your brain can positively associate the bedroom as a place of rest. Therefore if you find yourself awake at night for more than 20 minutes, get up and move to a different room. Engage in a relaxing activity such as gentle yoga or reading a book in low light. The idea is you want to break any association that the bedroom is a place of wakefulness.
My favourite products for restful sleep:
Yogamatters Organic Cotton Eye Pillow – A must have for any restorative yoga practice. Not only does the subtle weight and darkness help to down-shift the nervous system but the subtle sent of lavender promotes relaxation.
Sleep Recovery, Lisa Sanfilippo – A wonderful book for those needing further support in identifying sleep saboteurs and practical ways yoga can help you get to sleep.
Tawny will be running a Yoga for Better Sleep live-stream workshop on Sunday 28th March (2:30-4:30pm BST), as part of her Self-Care Sunday series. Further details and bookings can be made via her website.