A good night’s sleep

Today is World Sleep Day and, following the coronavirus outbreak, the UK has seen an increase in the number of people reporting stress, which can worsen our ability to sleep.

The cumulative effect of not getting enough sleep is that our ability to concentrate worsens, mood drops and productivity decreases, all of which can emphasise feelings of stress and anxiety.

However, making simple changes to our daily lives can help.

Going to bed and waking up at the same time helps maintain the circadian rhythm – the body’s 24-hour internal clock. Having a relaxing ritual you complete before bed is a great way to notify your mind and body that it’s time to go to sleep. Try a warm bath or reading a book.

Switch off your electrical devices – bright lights before bed can stimulate us, again interfering with the circadian rhythm. Turning off your electronic devices an hour before bedtime is a powerful intervention to assist sleep – go on, try it for two weeks!

Using a herbal remedy can help to relieve stress and improve sleep. Valerian root is a popular choice that has long been used to promote relaxation, depending on the quantities consumed.

Lockdown makes it too easy to sit indoors all day but getting outside and exposing yourself to natural light plays an important role in keeping your circadian rhythm in balance. Exposure to outdoor light helps to regulate the hormone melatonin, which helps to regulate your sleep and wake patterns. Getting outside when it’s light is especially important at this time of year when daylight hours are shorter.

Studies have shown that regular exercise and being active during the day can help you sleep better by relieving any worry or anxiety you have.

Maintaining a healthy diet is also linked

with good sleep. Avoid eating large meals late at night, as these can cause indigestion and affect your sleep. Try and have a light dinner earlier in the evening and drink enough water during the day.

Barbara Kennedy and Douglas Booth at the site of the croft where Barbara’s ancestor lived and died. Read more in the column above.