4 WAYS TO SUPERCHARGE YOUR SLEEP
WHEN was the last time you had a really good night’s sleep? If it feels like it’s been a while, you’re in good company. According to Southampton University, the number of people with sleep problems has risen from one in six before lockdown to one in four now. Getting a good night’s rest is essential. 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 complex neurophysiological and hormonal changes occur. We also dream, when our brains sift through and make sense of waking experiences. Without enough sleep we get stressed, forgetful, suffering with a low mood and lacking in motivation. Follow these tips to boost your sleep routine.
Sleep problems have soared during lockdown, so if you’re struggling to nod off, you’re not alone. Try these fast-acting tips and tricks to ensure a good night’s rest
MINI MEDITATION
A two- minute meditation will refresh and reboot your mind and body. It will also help you sleep better.
Short periods of meditation – more than once a day ideally – help to reduce muscle tension, headaches, digestive problems and stress.
Try this simple breathing meditation: Sit or lie comfortably, put your phone on silent and set a timer for two minutes.
Close your eyes and bring your focus to the middle of your forehead. As you breathe in think “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 as you breathe.
Drop your shoulders and keep breathing, deepening the breath as you go.
SAY NO TO SCREENS
Research has shown sleep disorders caused by screen usage could be linked to bipolar disorder and depression. Take regular two- minute breaks away from screens to stretch, walk and rest your eyes. ● If you work at a desk, get up and walk around every 45-60 minutes. ● Stop working on a screen for at least one or two hours before bed. ● Make sure your workstation is appropriate for your eyes in terms of height, screen distance and screen level, and make sure you have the right background lighting. Ban gadgets from the bedroom.
CREATE A DREAM WORLD
Your bedroom should be a calm place for sleep and sex. It is not for working, eating, gaming or anything that interferes with rest.
Keep your bedroom cool at night, 16C-18C is ideal. Overheated rooms prevent good sleep. ● Use soothing colours and fabrics in the bedroom, such as calming blues and greens, or warm pink, cream, brown, coral and terracotta tones. White gives a feeling of calm and space. Busy patterns and loud wallpaper may keep you awake. ● An untidy, cluttered bedroom makes it difficult to rest and relax. If it is full of paperwork, cans, dirty plates, newspapers, cans and laundry, it doesn’t invite slumber. ● Light stimulates the brain to wake up and produce serotonin, so blackout blinds or curtains are important for good-quality sleep. ● Turn off bleeping gadgets and televisions and wear earplugs if you need to blank out any external noise or a snoring partner. ● Choose a mattress that is firm but not too hard. It should be soft on the body but not squidgy. If you like memory foam, combining it with springs and other kinds of materials will prevent it being too hot. ● A mattress harbours dust mites and bugs, so clean regularly and buy a new one every eight to 10 years. ● Sheets need washing and changing weekly. Fresh, clean sheets enhance a good night’s sleep.
CHECK YOUR HEAD
When you head to bed, the biggest enemy to a good night’s sleep may be lurking in your mind. You may find your mind is racing, causing anxiety and tension. ● Lie down and visualise a peaceful scene in your mind, when you turn out the light. Write everything that is worrying you in a journal. This way you can empty your mind. ● Write down dreams when you remember them, so keep a dream diary by the bed. ● If you need to talk, try speaking to your partner, or arrange with a friend so you can call or text them late if you need to.
Extracted by Marco from Two Minutes To Sleep: Everyday Self-care For A Better Night’s Rest by Corinne Sweet (£12.99, Quercus)
Debbi