How to get your best night’s sleep
Has the coronavirus crisis kept you awake? Here’s the post-lockdown lowdown on the very best ways to relax and enjoy a decent sleep
Sleep problems have soared during the coronavirus crisis, so if you’ve been struggling to nod off just lately, you are not alone.
According to new figures the number of people with trouble sleeping rose from one in six to one in four during lockdown.
And that figure – from research by Southampton University – looks set to increase.
But getting a good night’s rest is extremely important.
The body restores itself during sleep by releasing growth hormones, which repair cells.
Our brains reboot as brainwaves slow down, and a huge amount of neurophysiological and hormonal changes occur.
We also dream, which is how our brains sift through and make sense of waking hour experiences.
Not having enough sleep can leave us stressed and forgetful, in a low mood and lacking motivation. But don’t lie awake worrying. You can supercharge your sleep.
Try these fast-acting tips and tricks for a good night’s rest...
Mini Meditation
A two-minute meditation will refresh and reboot your mind and body, and help you sleep better.
Research shows short periods of meditation, ideally more than once a day, help to reduce muscle tension, headaches, digestive problems and stress.
Slowing and deepening your breathing boosts oxygen levels in your blood and brain, increasing your ability to tackle new tasks.
Try this simple breathing meditation exercise.
Sit or lie down comfortably, put your phone on silent and set a timer for two minutes.
Now close your eyes and bring your focus to the middle of your forehead.
As you breathe in think of the word “rising”, and as you breathe out think “falling”.
Keep your focus behind your forehead as you breathe in and out. Let go of any sounds you hear and let your jaw relax.
Drop your shoulders and keep breathing, deepening the breath as you go, until the timer sounds.
Say No To Screens
We all know screen time is bad for sleep, but recent research has shown sleep disorders caused by screen usage can be linked to depression and bipolar disorder.
So it’s never been more important to have good sleep habits and limit time spent on gadgets.
■ Take regular two-minute breaks away from screens during the day to stretch, walk, relax and rest your eyes.
■ If you work at a desk, remember to get up and walk around every 45 to 60 minutes.
■ Stop working on screens at least an hour before bedtime.
■ Make sure your workstation is appropriate for your eyes in terms of height, screen distance and screen level, and use the right background lighting to avoid eye strain.
■ Ban gadgets from the bedroom or turn them off completely before turning in.
Create A Dream World
Your bedroom should be a calm place for sleep and sex. It is not
the place for working, eating, gaming or anything else that interferes with your ability to have a good night’s rest.
■ Keep your bedroom cool at night – around 16 to 18ºC is the ideal temperature. Overheated or
airless rooms prevent you from being able to sleep well.
Decorate your room with soothing colours and fabrics that work for you.
Some people like blues and greens because they are calming.
Others prefer the warm cosiness of pink, cream, brown, coral and terracotta tones.
White gives a feeling of calm and space – but busy patterns and loud wallpaper might well keep you awake.
Light stimulates the brain to wake up, producing serotonin, so blackout blinds or curtains are important for good-quality sleep.
Choose a mattress that is firm but not too hard.
It should be soft on your back and limbs but not squidgy. If you are a fan of memory foam, combining it with springs and other kinds of materials will stop it becoming too hot.
A mattress harbours dust mites and other bugs, so clean it regularly and buy a new one every eight to 10 years.
Fresh, clean bedding can really enhance a good night’s sleep.
So make sure your sheets, pillowcases and duvet covers are changed and washed every week.
Check Your Head
When you head to bed you might find the biggest enemy to a good night’s sleep is lurking in your mind. It’s common for anxious thoughts to surface when you are trying to switch off. You might find your mind is racing, causing anxiety and tension. This can lead to worry that you won’t be able to sleep, which just makes things worse.
Accumulated anxiety about being short of sleep, night after night, can also build into a phobia about sleeping, so try some of these simple ways to calm your busy mind.
After you turn out the light, try to visualise a peaceful scene in your mind, such as a beautiful beach or flower-filled meadow.
Write down everything that is worrying you in a journal so that you empty your mind before you go to sleep.
If you find yourself waking up with a nightmare or repeat dream, jotting it down can be helpful. But you need to do it when you remember them, so keep a dream diary by the bed.
If you feel the need for a night-time chat, try speaking to your partner or spouse, or make an arrangement with a friend so you can call or text them late if you need to.
Extracted by DEBBI MARCO from the book 2 Minutes To Sleep: Everyday Self-care for a Better Night’s Rest by Corinne Sweet (£12.99, Quercus)