Sleep is one of the best things we can do to maintain our physical and mental wellbeing, yet countless people throughout the UK and globally find themselves battling to drift off and remain asleep. The NHS states that sleep is vital for both physical and mental health, with sleeping difficulties potentially having severely detrimental effects on both.
Today, January 3, marks Festival of Sleep Day, which seeks to encourage people across the UK to dedicate time to embracing rest and relaxation. But what if you’re among the numerous people who find this challenging?
Marriage and family therapist Emma McAdam outlined four practical tips to help combat insomnia and achieve better quality sleep, reports the Mirror. Beginning her video, Emma noted it’s typical for those experiencing sleeping troubles to attempt developing routines, commonly referred to as ‘sleep hygiene’.
However, she explained, for optimal quality sleep, measures must be implemented much earlier than this. “While sleep hygiene can be helpful, it’s kind of like waiting until you retire to plan for retirement,” she said. “It’s kind of too late at bedtime to really create this optimal sleep situation.”
1. Get up at the same time every day – including weekends
While a common tip is to go to bed at the same time every night, Emma said this isn’t necessarily the most effective method. “If you go to bed before you’re sleepy, you’re going to feel frustrated and anxious about not being able to fall asleep,” she said.
She went on to say: “What you actually end up doing is that your anxiety makes it harder to fall asleep and you train your brain that bedtime is a time to worry and get anxious and upset.” Quoting sleep expert Martin Reed, she explained the importance of focusing on your own ‘sleep drive’, the need for sleep which builds in your body the longer you are awake.
“When you sleep in late or take long naps during the day, that essentially drains your sleep drive and makes it much harder to fall asleep the next night,” she said. “Instead, a much better strategy than going to bed at the same time each night is to wake up each morning at the same time. And yes, this does include weekends.”
2. Use light to set your circadian rhythm
Emma explained how our bodies produce specific hormones during the day depending on light levels. In the morning, when it is light, the body produces cortisol, or the ‘stress hormone’ which gives us energy. At night, when it is dark, it increases melatonin, which makes you feel tired.
Emma advised: “The ideal solution is we all get a little sunlight in the mornings, but you can also use morning light therapy with a light box. Light therapy can help you feel more alert and energised in the morning, but this also advances your circadian rhythm so that you can release more melatonin earlier in the evening.” She further recommended avoiding light from screens on phones, tablets, TVs, or other gadgets around 90 minutes before you want to fall asleep.
3. Exercise is key
Emma explained that wearing out your body with a bit of exercise – whether that’s a stroll, tackling household tasks, or having a dance – is essential for getting quality sleep. “Too little activity can lead to your body feeling like it’s not ready to rest,” she explained.
“You can focus on sleep hygiene all you want, but if your body isn’t tired, you’re not going to sleep as well,” she noted. Nevertheless, she cautioned against vigorous exercise just before bedtime.
4. Set aside a designated time to worry
Emma revealed it’s typical for your mind to become flooded with anxieties when you’re attempting to drift off, describing this as feeling like “an impossible trap to get out of”. The solution to this dilemma, she explained, is allowing yourself time to work through stress and concerns during daylight hours.
“Schedule a time each day to worry on purpose,” she advised. “I recommend after midday but before 7pm. And you’re going to choose 15 to 30 minutes to sit down and write down your worries.”
Emma stressed this should be done on paper or using a task management app, emphasising: “Never worry in your head.”