It seems that the world is finally waking up to the importance of sleep, especially when it comes to living a healthy, happy life.
But,
for the two-thirds of Britons who reportedly suffer with sleep-related
problems, sorting out such issues is easier said than done. Here, we
speak to insomnia expert Kathryn Pinkham, who runs The Insomnia Clinic,
and Ana Noia, Senior Clinical Physiologist in Neurophysiology and Sleep
at the Bupa Cromwell Hospital, for some tips on catching those Zzz's...
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1. Increase your sleep appetite
According
to Kathryn, when we can't sleep we become much more focused on it
(which figures, right?). Panicked about our lack of shut-eye, we make
constant changes to improve the situation - whether that's going to bed
earlier, having longer lie-ins, or reading or watching TV in bed. It means we start spending less time actually sleeping in the bedroom. The result? The connection between bed and sleep becomes weak, and we effectively un-learn how to sleep.
"Improvements
can be made by only being in bed for the time you're sleeping,"
explains Kathryn. "Going to bed later and waking up earlier keeps your
sleep window very short, and increases your sleep appetite. If you stick
to a routine of doing this, your quality of sleep will gradually become
better. Instead of lying in bed for hours unable to sleep, start getting into bed when you're really shattered, and wake when it's early. Gradually you should be able to increase the hours you're sleeping."
2. Stop relying on medication
It's
tempting to reach for the sleeping tablets when you're anxious about
not sleeping, but the cycle is tricky to get out of. "Sleeping tablets
are great for a two-week period of stress, or if you've found yourself
in a new environment and are struggling to adjust," says Kathryn.
"They'll sedate you and you'll get respite, but they're not designed to work longer than that. If you keep taking them, your body will get used to them and they won't be as effective – so keep them for emergencies and short-term use only."
3. Find your perfect temperature
Getting your bedroom to the right temperature in the UK can be an arduous task – especially during those extreme summer and winter months.
But according to Senior Clinical Physiologist Ana Noia from the Bupa
Cromwell Hospital, it's crucial. "The temperature tends to drop at
night, giving your brain a signal that it's time to sleep. That's why
when we're on holiday somewhere hot, nodding off can be trickier.
Equally, sleeping somewhere too cold isn't great – if your hands and
feet are uncomfortably chilly, you might struggle to sleep at all."
According to Ana, the ideal temperature is somewhere between 18-21°C
but this can vary depending on sex, age and any existing medical
conditions (people with underactive thyroids or bad circulation for
example, tend to be colder). Work out your happy temperature (that
includes pyjamas too – avoid fabrics that irritate, or cause you to
overheat) and stick to it.
4. Give apps the cold shoulder
If
you're a smartphone user, you'll have seen countless devices and apps
that promise to 'measure sleep cycles'. But Anna is dubious. "Equipment
like Fitbits aim to record levels of activity, measuring each time you
move the device. The way they measure 'sleep' is by noting a period of
motionless – predicting that's when we're sleeping. But there are issues
with this – people often wake but don't move, for example. Just because we're still doesn't mean we're necessarily asleep...
Apps
are even less reliable – promising to measure sleep stages, but it's
just not possible (we need to monitor brain activity to measure that)."
Instead, stick to measuring daytime activity with your FitBit or Apple
Watch, and stop second-guessing your sleep cycles.
5. Check your liquid levels
Caffeine and alcohol
are two huge no-no's when it comes to sleep. "It can take up to six
hours for caffeine's levels to drop to half the dose you originally
took, making us anxious and delaying sleep," explains Ana. Alcohol's
effects are different. "Alcohol depresses the brain and central nervous
system, so while it might make you feel sleepy (and find it easier to
drop off) you won't enjoy good quality sleep. When we experience hangovers, most of that is caused by dehydration
– that's what wakes us up in the night, and disrupts sleep. You'll find
yourself experiencing sleep fragmentation, feeling totally exhausted
when you wake."
The solution? Avoid alcohol at bedtime
as much as possible, and caffeine after 4pm. It's worth being mindful
of your evening liquid intake in general – even too much water might see
you waking in the night.
6. Enforce a blackout
Think
back to when you were a child – your bedroom was just for sleeping and
playing, right? But as adults, the lines start to blur – with many of of
us checking emails, watching TV and even working on laptops in bed.
"Working in the bedroom causes us to associate that space with anxiety and pressure,
and light exposure from TVs/laptops/tablets can have a hugely
detrimental effect on sleep. Because they emit blue light (the light
that affects our levels of the sleep-inducing hormone melatonin) it
makes it harder to get to sleep in the first place."
According
to Ana, the solution is total darkness – think blackout blinds, no
hallway lights, even the light from your alarm clock can be disruptive. And definitely no gadgets.
If noise is an issue, try a 'white noise' radio station or app instead
of ear plugs (you can set them to turn off after 30 minutes, too).
7. Set a routine
Both
experts agree this is one of the most important things we can possibly
do. As Ana explains; "You're not going to sleep well every night, but if
you maintain your bedtime and 'rise' time regularly, eventually you
won't need an alarm clock to wake." And according to Ana, our jobs are
interfering with that. "I see a lot of people with busy lives and jobs, who tend to sleep very little in the week, and then compensate on the weekend
– sleeping for hours. It doesn't help regulating a sleep pattern, and
makes it much harder for our body to know when we're meant to be
sleeping. It's the most difficult rule to follow – especially when
you're tired and want to sleep all day – but following a routine is key."
8. Assess your exercise regime
We
know we should all be practising moderate levels of exercise on a daily
basis, but did you know the timing of that gym session can have a
detrimental effect on sleep? "It's best to avoid high-intensity cardio workouts
close to bedtime," advises Ana. "You'll experience a 'peak' of energy
afterwards – your temperature rises and you'll feel a rush of adrenaline
which makes getting to sleep harder. The timing of that varies between
individuals, but it can last several hours." Your safest bet? Sticking
to a relaxing form of exercise in the evening, like yoga or pilates."
9. Keep a sleep diary
People
sleep badly for a huge number of reasons – from mental health problems,
to stress or seemingly 'insignificant' factors like having a cough or
cold. "I always encourage somebody visiting me to keep a sleep diary –
it helps you notice links between lifestyle and sleep
you might ordinarily miss," explains Kathryn. Begin by making a daily
note of what you're eating, drinking, doing (including exercise) and
feeling – and how well you slept each night. Are there any similarities?
Even if you can't spot any links, it's a great tool to show a therapist
or doctor.
10. Consider CBT
A recent study indicated that on average, 70% of people with sleep problems will see lasting benefits from CBT (Cognitive Behavioural Therapy).
"It's a programme that requires a lot of motivation, but the effects
are relatively fast - typically within four weeks," says Kathryn. But
when you visit a therapist it's important they know the full picture, so
if you have any idea of what's causing your sleep issues (young
children, new pets, any medical problems or particular anxieties) flag
it up.
And
don't feel bad if you're struggling on seven hours, while your partner
survives happily on five. "We all need different amounts of sleep,"
explains Kathryn. "Some people run fine on just a few hours (men
typically need less sleep than women) and others need eight or nine –
just work out what's right for you."
For more tips and information, visit our sleep collection.
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