SLEEP LIKE YOUR LIFE DEPENDS ON IT….
Expert tips and tricks for a better slumber
Because science says it just might! And yet pretty much every one of us is falling short on the quality or quantity we need to keep us healthy. Time to bank some zzzs…
Once upon a time, the rich and powerful boasted of how little sleep they needed. Not any more. TV host Ellen Degeneres now clocks up eightand-a-half hours a night, while business guru and author Arianna Huffington cites sleep as her gateway to success. It’s unfortunate, then, that we are living in the world’s most exhausted nation, according to a 2016 Aviva survey that revealed 37% of Brits don’t feel they get enough sleep – more than any other country questioned. Studies associate poor sleep with everything from lowered metabolism to Alzheimer’s, which is why we’ve put together expert advice and quick takeaway tips to make proper, restorative sleep a dream come true.
THE DISRUPTER: ENVIRONMENT
The Goldilocks effect – bedroom too hot, too cold, too bright, too noisy – is the cause of most sleepless nights. Here’s how to get it just right. FEELING THE HEAT
Central heating, hygge-worthy bedding and cashmere loungewear override the natural drop in evening temperature that alerts our brains to release sleep-inducing melatonin. According to Matthew Walker, author of Why We Sleep, temperature is a key biological cue – between 15°C and 19°C is ideal – because a cooled-down body triggers deep slumber. ◆ Hit the fan: Nothing fancy needed, just a simple oscillating model on your bedside table to move air evenly through the room. ◆ Sheet right: Stick to lower thread counts (under 600), as high thread counts are less breathable and cause sweatiness. ◆ Lie easy: Classic foam mattresses mould to your body, but can cause you to overheat. ◆ Wrong duvet: Too low a tog and you may feel chilly, advises the GHI. Not everyone can sleep well with the same duvet all year round. Use different summer and winter duvets to help regulate your temperature.
ALL WIRED UP
Viewing handheld technology in the hour before bed delays production of melatonin by 90 minutes, making it harder to fall and stay asleep, according to a Harvard study. If you really must use your phone as an alarm, put it on airplane mode so alerts won’t disturb you.
OUT LIKE A LIGHT
The electric lights of modern life impede the efficacy of the 24-hour clock within the brain, says Matthew, with evidence suggesting this can wind back your internal clock by two to three hours each evening. Counteract these negative effects by dimming the lights at night to prep your body for sleep. DROWN IT OUT
Whether it’s a racket from outside, or your partner’s snoring, unwelcome sounds can jolt you out of a peaceful sleep. But other types of noise can help block these out and encourage deep sleep. ◆ White noise: A sound that emphasises all frequencies equally – such as the whir of a fan or the hum of central heating – can create a soothing, steady buzz of ambient sound that helps mask, say, a car door slamming. It’s proven to help stop nighttime wake-ups, increasing the time spent asleep. ◆ Pink noise: This is where there is more emphasis on the lower tones (imagine waves crashing on a beach or leaves rustling), and it is said to enhance deep, slow-wave sleep and improve memory and learning.
You can stream either on your phone or tablet from the Noisli app (£1.99, Android and Apple).
EARPLUGS ANYONE?
◆ Foam: Lightweight, soft and cheap to replace, foam is ideal if you go through lots. ◆ Silicone: Good if you are allergic to latex foam, and shouldn’t cause achiness when worn all night. ◆ Vented: Let ears breathe, and are a good option if other types make your ears itchy.
THE DISRUPTER: STRESS
If worries about work, money, kids and relationships keep you up at night, you’re not alone – 68% of us admit to losing sleep over everyday stresses. And this triggers a vicious cycle – the more you worry, the less you sleep, and the less you sleep, the more you worry. Left unchecked, this can lead to longer-term insomnia.
RELIEVE THE PRESSURE
You need a slow, steady pulse (under 60 beats per minute) to usher your body into unconsciousness, which means convincing those racing thoughts to slow down. ◆ Make notes: On your way to bed (but nowhere near it) jot down your top three stressors with an action point for each. Just acknowledging them in this way stops unproductive ruminating, allowing your mind to switch off. ◆ Calm your muscles: Start at your feet and work upward, tensing and relaxing each area for a few seconds until you get to the top of your head. This technique makes you aware of what both strain and rest feel like throughout your body and signals to your muscle groups that it’s time for sleep. ◆ Add weight: The pressure of a weighted blanket can trigger your brain to pump out soothing neurotransmitters, akin to being on the receiving end of a really good hug.