Having trouble dozing off? Find out how you can guarantee greatzzzs
Having trouble dozing off? Find out how you can guarantee great zzzs
Sleep. We all need it, and yet so many of us can't figure out how to get a decent amount of it. A study of 1,000 adults, conducted by bed and sleep specialist Time4sleep in February 2017, discovered that 45 per cent of the world's population are aware that they have a sleep problem. It's never too late to reset your sleep routine though, no matter how far gone you think you may be!
The quality and quantity of your sleep can have a huge impact on your day-to-day life, which is why finding out how to maximise your zzzs is so essential. ‘A lack of sleep impacts your visual working memory, meaning that the decisions you make might not be the ones that you would make after a good night's sleep,’ says Jason Ellis, Professor in Psychology at Northumbria University, Director of the Northumbria Centre for Sleep Research and Sleep Adviser at Champneys. What's more, sleep deprivation can lead to sugar cravings, a reduced attention span, mood swings and lower levels of productivity. Considering things like your emotional wellbeing, your environment and how active your lifestyle is could be the key to enjoying a restful and refreshing night's sleep. Trust us, your body will thank you for it.
Your mind If you're feeling particularly grouchy and are lacking energy, a bad night's sleep may be to blame. Lack of sleep can have a huge impact on the way you feel, both physically and emotionally. Dr Guy Meadows, Sleep Specialist for Bensons for Beds, explains the connection between your emotional health and sleep regime. ‘A bidirectional relationship exists between mood and sleep,’ he says. ‘When one is out, the other is also affected. For example, both anxiety and depression can worsen sleep, but equally poor sleep can also trigger anxiety and depression.’ When you find yourself stuck in a vicious circle of poor sleep and a negative mental state, it can seem impossible to break away from it. But practising mindfulness before bed could seriously benefit your overall wellbeing in the long run. ‘Mindfulness is the ability to gently notice and let go of thoughts as and when they arrive in the moment,’ says Dr Meadows. ‘Doing this before bed or when in bed can be a helpful way of preparing your mind for sleep.’
When you're going through a tough time, sleep can be very restorative. However, it may appear as though it's doing more harm than good, even if this isn't really the case. ‘Sleep can help us overcome sadness and depression. But, sometimes, sleep can make us feel like we are reliving those problems,’ says medican herbalist Natasha Richardson, (foragebotanicals.co.uk). ‘This means that in cases of grief or severe depression, people may want to avoid sleep. It's important to seek help from your GP, a counsellor or herbalist if you actively try to avoid sleep.’
Your environment The ambience of your bedroom can make a huge difference to the quality of your sleep. Your bedroom should be associated with rest so that you feel an immediate sense of calm when you walk through the door. Another study undertaken by Time4sleep in April 2017 that looked into how phone addiction is affecting us in the bedroom revealed that 66 per cent of Brits sleep with their phone next to them, so it should come as no surprise that many of us have difficulty shutting off our brains at night. By making small tweaks to your environment, nights spent struggling to drift off could become a thing of the past.
'Sleep hygiene' is a term that's used to describe habits that you can adopt to make sure that you sleep peacefully on a regular basis. ‘Essentially, sleep hygiene is about creating a bedtime routine for yourself which promotes healthy promotion of melatonin from the pineal gland and which is in sync with the natural circadian rhythms we all have,’ says Natasha. ‘That means bedtime alarms, low lights, soft music, sweet scents and herbal teas. Bring that spa experience into your home!’ Investing in products such as pillow mists, bath oils and a comfortable mattress could be exactly what you need. SIMBA Sleep; the makers of the world's most advanced mattress, have designed its innovative mattress with five layers of memory foam and patented springs that move to fit the shape of your body in order to provide you with the perfect night's sleep.
Your body Your mind and your body work together, so you need to soothe both if you want to go to bed feeling completely at ease. When you're stressed, there's a chance you'll have a few niggling aches and pains, just as an injury will likely have a damaging effect on your mood. Physical activity has many benefits, one being its ability to help you sleep. Dr Meadows explains this process in more detail: ‘Exercise increases your metabolism and therefore the production of the brain chemical adenosine. Adenosine helps to increase your sleep drive, helping you to fall to sleep quicker and sleep more deeply.’ However, some forms of exercise are better than others when it comes to sleepinducing activities: 'A mindful exercise such as yoga, tai chi or qi gong can be very effective in helping you sleep better because it combines mind, body and spirit in a harmonious and balanced practice,’ says David James Lees, Co-founder of Wu Wei Wisdom. By allowing your mind and body to coalesce through fluid movements and steady breathing before bed, all of the stresses of the day will be forgotten and instead you'll find a sense of inner balance. It's the ideal recipe for an undisturbed night of blissful sleep.
Your habits If mindful thinking, serene stretching and a touch of feng shui just aren't doing the trick, it may be worth trying something new to reset your sleep. Living in a digital world, there are plenty of new relaxation methods out there that you can try. ‘There are several new guided sleep meditation apps and mp3 recordings you can try,’ says David James Lees. ‘I would recommend experimenting with different styles and voices on these recordings to find a tone and accent that suits you.’ Calm (calm.com), a meditation app, has released Sleep Stories, a series of 23 soothing tales narrated with grown-up listeners in mind.
You could also try to gain a better understanding of your evening regime by keeping a regular sleep diary. ‘This allows you to really pinpoint what is causing your bad sleep, and highlights any bad habits that you might have,’ says Jason Ellis. ‘You might be doing something without realising which is impacting the quality of your sleep.’ Realising how little sleep you're having or just how much time you're spending on your phone before bed may give you the shock you need to switch things up. Before you know it, you'll be heading to bed earlier, sleeping through the night and waking up feeling fresh. Don't believe us? Sleep on it, and you'll see.
When you're stressed, there's a chance you'll have a few niggling aches and pains, just as an injury will likely have a damaging effect on your mood