Why do we need sleep?

We spend roughly a third of our life sleeping. Sleep plays an essential role in allowing our bodies to function correctly. If we don’t get enough sleep, it can affect our mental and physical health. Research has shown that a lack of sleep can affect our brain functions, heart, weight, and mood. But worrying about sleep can interfere with it.  So it is best to focus on prioritising sleep and manage any worries we might have about it.

There is a lot of variation between how many hours of sleep people need but it is recommended that adults try and get 7 to 9 hours of sleep per night.

Here are 5 things you can try to help you sleep better.

Consistency is key

Being consistent with a sleep schedule helps to reinforce the body’s sleep-wake cycle. Going to bed and waking up at roughly the same time every day can help you fall asleep and wake up easier.

As well as keeping a regular sleep schedule, try and keep your bed for bedroom activities only. This will help your brain associate your bed with sleeping, which can help you fall asleep faster at night.

If you find you are tossing and turning and unable to get to sleep, after roughly twenty minutes get out of bed and do something you find relaxing. This could be reading or listening to something calming and when you begin to feel tired, go back to bed. You can repeat this until you fall asleep.

Avoid Caffeine and Alcohol

Caffeine is a stimulant, and once ingested it makes you feel more awake. Caffeine levels peak within the first hour of being consumed but stay in the body a lot longer than this which could affect you when trying to go to sleep. It is recommended that you don’t consume caffeine at least six hours before you go to sleep to prevent it from interfering.

Alcohol on the other hand is a depressant so it can make you feel sleepy after drinking. Despite this, alcohol (especially in excess) has been linked to poor sleep quality and decreases the length of time we stay asleep. If you are drinking alcohol in the evening, try to avoid drinking it close to bedtime to allow your body to process it.

Make it your space

Creating a good sleep environment is important to achieving a good night’s sleep. Here are a few suggestions that you can try to create a sleep-inducing environment.

• Dim the lights before sleep as light is an important signal to tell the body when to wake up and when to go to sleep.
• Lower the temperature in your room. Recommendations suggest setting the temperature between 15.9 to 19.4 degrees Celsius. This will help the body lose the heat required to promote sleep.
• Keep comfortable with a mattress, pillows and sheets that suit your sleeping preferences.
• Avoid using electronics before sleeping when you are in bed.
• Use earplugs or a white noise machine if needed.
• Use blackout curtains or an eye mask whilst sleeping to block out any light.
• Try not to clock watch when you can’t sleep, this will only increase stress.

Stress management

It can often feel like we are so busy throughout the day that the only time we get a moment to think is just as we are trying to get to sleep. This can quickly become a problem when our thoughts and worries prevent us from falling asleep. Writing these down in a journal or creating a to-do list for tomorrow can help you wind down before bed to avoid busy minds when trying to sleep.

Plan ahead

Try your best to limit daytime naps as this can disrupt your sleep cycle making it difficult to fall asleep at night. If you feel like you need a nap, try and do it before 3 pm and make it less than 20 minutes if possible.

During the day doing regular exercise can help you fall asleep faster at night. But make sure you don’t do it too close to the time you go to bed as this could make you feel more awake and prevent you from sleeping.

Try and wind down before bed with a relaxing bedtime routine. This could include doing yoga, mediations, taking a warm shower or bath and avoiding screens to help you relax before bed. Sticking to a relaxing nightly ritual can help your body wind down to get ready for sleep.

If you would like any help with sleep or stress management you could consider psychology. Call 07870 241970, email hello@nepsychology-co-uk.stackstaging.com to contact us to book a free initial consultation.