In my previous journal article I spoke about what sleep actually is, the health benefits of good sleep, and some of the psychological factors which can impede sleep. You can read more about this here. In this article, I want to share scientifically backed information and actionable strategies which, if done regularly and consistently, will improve both quality and quantity of your sleep. Thus, resulting in all the physical, mental and social benefits previously discussed.

WHAT IS “GOOD” SLEEP?

It's important to have realistic beliefs about sleep to avoid holding yourself accountable to rigid, unrealistic expectations (e.g. I need 8 hours sleep per night). Strict rules around sleep can leave you vulnerable to anxiety if you perceive you are not adhering to them.

SOME FACTS ABOUT SLEEP

Healthy adults typically need between 7-9 hours sleep per night. Children need more for growth & development, and older adults need a little less.
"Good" sleepers usually take less than 30 minutes to fall asleep and may wake once or twice during the night.
Even the best sleepers will have occasional nights when it takes them a long time to get to sleep. This is often triggered by a stressful event and usually passes after a night or two.
Similarly, everybody will have an occasional night when they find it difficult to get back to sleep after waking in the middle of the night.
Being a "morning person" or "night owl" is genetically determined. Approximately 30% of us are morning types, 30% are evening types and the rest of us are in the middle or are a combination of the two.
You can’t catch up on sleep - a few extra hours at the weekend will not reverse chronic sleep debt. Instead, try to reintroduce a steady sleep routine for at least two weeks.

“Sleep is that golden chain that ties health and our bodies together.”
- Thomas Dekker

THE IMPACT OF GOOD SLEEP HYGIENE

‘Sleep hygiene’ is a phrase used to describe sleep habits which lead to consistent and uninterrupted sleep. It has been proven that maintaining good sleep hygiene can be the key to experiencing deeper, more restorative, levels of rest.

Substantial research has gone into developing a set of guidelines and tips designed to enhance good sleep. By establishing healthy, consistent, sleep hygiene practices, you can create long-term success with your sleep. Which in turn, has a positive impact on your mental health when you are awake.

Signs of good sleep hygiene include; having a healthy, sustained period of sleep throughout the night, waking feeling refreshed and energised, having continuing energy throughout the day, and feeling mentally switched on.

Signs of poor sleep hygiene include; anything from the obvious ramifications such as trouble falling or staying asleep and feeling foggy-headed the next day, to the less obvious signs such as slow decision-making skills, poor reflexes, and creative blocks.

SLEEP HYGIENE GUIDELINES

Good 'sleep hygiene' refers to positive practices which facilitate consistent, restorative sleep. These practices are relevant during the day, evening and at night-time and have been proven to make a huge difference to the quality and quantity of night-time sleep.

Obvious ones like avoiding caffeine in the afternoon, using the bed exclusively for sleep (or intimacy), and having a consistent bedtime are important. But what about less conscious choices you might be making that are having a real impact? Let’s break some down.

01 | Eat healthy: A nourishing, balanced diet will help you to sleep well. But the timing of your meals are also important! Hunger can be a distraction from sleep, but so too can excessive fullness. Focus on maintaining a healthy diet across the day, and ensure you feel comfortably satiated before getting into bed.

02 | Exercise: If you are finding it hard to wind down at night, and don’t feel tired, it could be because you are not exerting enough energy throughout the day. Doing some exercise, especially first thing in the morning, is a simple way to support your circadian rhythm and will help you fatigue by bedtime.

03 | Sleep Environment: Ensure your bedroom is optimised for sleep. A cooler room with enough blankets to stay warm is best. Make sure you have thick curtains or an eye mask to block out early morning light, and earplugs if necessary. It is best to remove any screens or digital devices from your sleep space to give your body the best chance of rest.

04 | Avoid watching the clock: Many people who struggle with sleep tend to check the clock through the night. This can trigger negative thoughts, such as “I need to be up in 4 hours" "I'll never get to sleep" “I won't cope tomorrow" and feelings of frustration and anxiety. Remove any timepieces from within your reach (this includes your phone), turn LED alarm clocks away from you, and try to avoid paying attention to how much time has passed.

Like anything, old unhelpful habits may take time to unlearn, so go easy with yourself as you implement some of the recommended strategies above. The key to better sleep is consistency and regularity. Start by focusing on improving just one sleep hygiene habit at a time. Once you feel you’re making momentum, add another one. Gradually build up from there. You might be surprised by what has the biggest positive influence on your sleep.

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