Do you feel groggy, unfocused, sluggish and craving a nap or a coffee? Are you over-emotional, starving for sugary foods, falling asleep at the wheel, experiencing poor memory, clumsiness or being accident prone?
All these are signs of sleep deprivation. We all know driven folk, who are proud to have “trained” themselves to manage on only a few hours’ sleep, Margaret Thatcher, famously, coped with just 4 hours shut-eye a night.
The majority of us though, need about 8 hours. The actual amount of sleep we need can vary between individuals at between 7-9 hours, so 8 hours, is a reasonable guide, but if you average less than 6 hours a night, you will not be getting enough sleep to function at your best; and the worst of it is, while you may be proud of coping, others may see you as falling short. So what can you do?
We offer 5 top tips to help you get a good night’s sleep.
1. SET A ROUTINE
We know how important it is to get children into a bedtime routine – and it’s just as important for adults. Start to wind down and relax at least an hour before going to bed and you’ll find it easier to get to sleep. Your body craves consistency, so schedule your bedtime just as you would your other important tasks. It may take time to get used to a routine but going to bed and, counterintuitively, getting up at the same time each day, even at the weekends will help your body form a regular sleep pattern.
2. DIGITAL DETOX
Stop using your mobile or laptop before bed to avoid stimulating your mind too much, in fact don’t even have it near you to avoid compulsively checking for emails. Avoiding that blue light helps your pineal gland to produce adequate amounts of the sleep hormone, melatonin. Ditch devices, including your bedroom TV, and get deep, restorative sleep to reboot your own system.
3. TASTEBUD TLC
Think carefully about what you eat and drink before you sleep. Sugary or spicy foods can disrupt digestion so leave at least two to three hours between a large meal and bedtime. Drinking coffee to keep yourself going during the day can have a detrimental effect on your sleep, so avoid strong tea, coffee and cola drinks for at least 6 hours before bed. Instead, as part of your bedtime routine, go for herbal teas such as chamomile, peppermint or one of the traditional blends of sleep promoting herbs such as hops or valerian to relax your mind and body with the ritual of enjoying a warm drink.
4. RELAXATION
Complete any preparations for the following day at least an hour before bed, a short walk in the fresh air, weather permitting, is a good way to wind down, as are a few stretching exercises. Leave any paperwork, reports or other work related tasks outside the bedroom door. Relax by taking a warm bath, and listening to soothing music. Once in bed, practice relaxation techniques, such as meditation, or deliberating relaxing your tense muscles, starting with your toes and really concentrating on relaxing each muscle group as you work up your body towards your neck.
5. MAKE BEDTIME A PLEASURE
It’s important to choose light, comfortable sleepwear that feels good against your skin. The same goes for bed linen and pillows – use the best you can afford – and change your mattress every eight years. Being comfortable and looking forward to getting into your bed is an important part of getting a better night’s rest. Candlelight is relaxing, and many folk find the fragrance of lavender, whether in a sachet or sprayed on their pillows soothing. Avoid light disturbance by making sure that your curtains really do shut out any street lighting or bright moonlight, alternatively black out blinds or a sleep mask can help.
A couple of other tips, if you regularly wake up worrying about things you need to do, keep a notepad and pencil beside the bed, write it down, turn out the light and go back to sleep, you will find this satisfies the sense of having dealt with the particular task, but as your sleep improves this should happen less often.
If none of the above tips help, before turning to your GP, try some of the herbal relaxation tablets freely available over the counter from your local pharmacist, but do still stick with the routine, it make take time but you will feel the benefit.