Surviving sleep struggles
A peaceful night is paramount for our wellbeing, says Sam Wylie-Harris.
On these oh-so gloomy short days, with not much respite from dark mornings and dark nights, you’d think it would be easier to get a decent night’s sleep. But factor in a winter of discontent, the rising cost of living and January blues, and chances are you’re tossing and turning – and feeling generally out of sorts as a result.
Plus, the fact there’s so much less daylight at this time of year can impact our sleep-wake cycles and energy levels.
“One of the most difficult issues we face in January is the tiredness we feel upon waking,” says Dr Maja Schaedel, clinical psychologist with a specialism in insomnia, sleep difficulties and trauma, and co-founder of the Good Sleep Clinic – explaining that this is linked to our circadian rhythms. “These are our internal body clocks, which help us to know when it’s daytime, and when it’s time to sleep – and they are massively affected by light,” she explains.
When we’re exposed to daylight, our body inhibits the production of melatonin, says Schaedel – the hormone that helps ‘signal’ to our bodies that it’s time for sleep. In contrast, when daylight starts to dwindle, our body clocks begin to produce more melatonin to help us drift off.
Here, experts share their top tips for getting the best sleep possible…
1. Light son when your alarm goes off
It may not be light outside when your alarm goes off, but you can help your body to recognise daytime by using artificial light, says Schaedel . “A bright light shining in your face will help to persuade your brain that it is, in fact, daylight, even if you have your eyes shut.”
It might not be the most pleasant way to wake up at first, but she says once you have managed to reset your body clock, it won’t feel quite as uncomfortable.
2. Face the elements and go for a walk
“It can be so difficult to muster the motivation to get outside and exercise when it’s cold, windy and raining, but the benefits of exercise to our sleep quality – and the benefits of exposure to daylight to our circadian rhythm – are clear,” says Schaedel.
If you struggle to make time or find the motivation for it, try to make your walk an ‘experience’ and see it as an invigorating, challenging moment, where you are fully faced with the drama of the natural world. If working from home, add it into your routine as an alternative ‘commute’.”
3. Ditch the tech before bedtime
Winding down before you head to bed is just as important as sleep itself, which can have a big impact on the quality of your slumber and ability to drift off says Enrique.
“In the hour before you settle down, try to avoid bright screens, such as laptops and mobile phones, which can stimulate your brain and keep you awake for longer,” Enrique suggests.
Instead, he suggests spending time on a wellness activity, such as reading or bathing – or anything you find relaxing.
4. Try the Scandinavian sleep method
Dorothy Chambers, sleep expert at Sleep Junkie, says it’s no surprise people are looking for other ways to have a peaceful night’s sleep when sharing a bed.
“The Scandinavian sleep method is where a couple uses two separate duvets/blankets, rather than one large one to share,” explains Chambers. When looking at the benefit of this approach, she says it stops couples from having to fight over the duvet at night, which can be a big problem for some.
5. Eat the best foods for sleep
Chambers suggests that ideally, you should be eating your last meal of the day at least three hours before bed and not eating again until breakfast (although this can vary depending on your individual health and needs, of course). And if you do need a midnight snack, she suggests keeping it light and sticking to sleep-friendly foods, such as bananas, almonds, or yoghurt.
“Skip the burgers and fried foods around dinnertime, instead eat foods such as whole grains, cottage cheese, kale, hummus, jasmine rice, and sweet potatoes.”