Benefits of a good night’s sleep

We spend a lot of our lives doing it, so you’d have thought we’d be good at it. But it seems sleep is elusive for many of us, with the NHS estimating that one third of us struggle to get enough shut eye. But why is something that’s supposed to come naturally so difficult, and how can we get better at it? Let’s find out…

Difficulties dropping off

There can be all sorts of things that stop us from getting a good night’s sleep. Some of them, such as noisy neighbours or erratic shift patterns, can be outside of our control. Then there are things that are difficult but not impossible to manage, such as our stress levels (we’ll come back to that later). And, of course, there are the nobrainers: Few people, for instance, will rest well after downing a double expresso. With so many factors and variables, it’s no wonder sleeping like a baby isn’t child’s play.

The benefits of a good night’s sleep

Certainly, those lucky enough to get a decent stretch of uninterrupted sleep are likely to be in a better mood come morning than those who’ve tossed and turned from dusk till dawn, but science shows there’s a good chance they’ll be healthier too. While regular bouts of poor sleep can put us at risk of serious medical conditions like coronary heart disease and diabetes, those who sleep easy may benefit from improved mental wellbeing.

Enough is enough

The amount of sleep we need varies with age. Experts tend to say a straight stretch of around eight hours is ideal, but everyone is different and there are some who can get by perfectly happily and healthily on six. At the other end of the spectrum, others may feel groggy and grumpy unless they’ve had a good nine or 10 hours. Anywhere beyond that and sleep can start to become detrimental, with studies showing that excessive sleeping can possibly impair the body’s immune function, leading to an increase in chronic diseases.

Tired vs fatigued

Although poor sleep habits can often be the root of tiredness, in some instances there’s a medical cause. If you’re tired to such an extent that it’s affecting your daily life and no amount of rest seems to help, then it’s worth booking an appointment with your doctor so they can rule out any medical conditions.

Secrets to sleeping tight

While there’s no fast track to Slumber Land, there are ways of improving your sleep habits, which will in turn increase your chances of getting a good night’s sleep. They include:

Setting the scene – make your bedroom into a haven dedicated to rest and relaxation by using calming colours, fitting blackout blinds, and turning the heat down: Cooler rooms tend to promote better sleep as the body is programmed to experience a slight dip in temperature at night

Being active during the day – try taking regular exercise, at least four hours before bedtime, and fight the urge to nap. If you must have 40 winks, try to be up and about again by 3pm

Cutting out caffeine – and all those other stimulants like tobacco and alcohol too. Ideally you should give them all a miss for at least four hours before turning in for the night, though some people can get away with having a glass of wine or cup of coffee with their evening meal

Banishing blue light at bedtime – the blue light emitted by mobile phones and other tech has been shown to have negative effects on our circadian rhythm (body clock). Some research indicates it even stimulates parts of the brain that make us feel alert. Not what you need just before lights out!

Finding your rhythm and sticking to it – this one is crucial. Most of us know that babies need a routine if there’s any hope of them sleeping through the night, but many of us forget to apply the same logic to ourselves. By going to bed and getting up at the same times every day you can programme your body clock into a set sleep pattern. Yes – that includes the weekends!

Turning restless into restful

As we said earlier, stress is the enemy of sleep. If you have trouble winding down before bedtime, some of the following exercises may help you keep your stress in-check. They can also be used during the daytime if you find yourself feeling overwhelmed or anxious.

The body scan: learn how to notice and appreciate different sensations throughout your body with this simple exercise.

• Ensure you’re lying comfortably and straighten your spine
• Focus your thinking on how your feet are feeling, and the pressure of the floor or mattress against them
• Gradually sweep that focus slowly upwards, again observing how different parts of your body feel e.g., tense/relaxed, hot/cold

Tip: If other thoughts interrupt your focus, try to train your brain to acknowledge them before letting them float away without judgement. Then, return your awareness to your body scan and continue the journey upwards.

Mindfulness: meditation can take many forms, from mindful colouring to mindful eating. Here, we’re going to look at mindful meditation:

• Sit quietly and comfortably
• Drop your chin a little, let your gaze fall downward, and either close or lower your eyelids
• Relax and focus your attention on your breath, noticing as it goes in and out, making your belly rise and fall
• Mentally note when you are ‘breathing in’ and ‘breathing out’
• When you’re ready to finish, raise your eyelids and start to take in how your body feels and what’s happening in the environment around you

Tip: As above, if your mind starts to wander, don’t worry or try to block the thoughts. Just notice them and then let them drift off again before returning your attention to your breath.

Don’t fight it

Even with all of these measures in place and the best will in the world, there will still be times when sleep just won’t come. When that happens, get up! Keep the lights low, have a stretch and a little potter around, perhaps read a chapter of a book, then get back under the covers as soon as you start to feel sleepy. Don’t start counting down the hours till sun-up, as that will just pile on the pressure! You could try counting sheep though…