Introduction to Sleep and Relaxation
Sleep is one of the most essential things we can do to keep our bodies and minds healthy. However, many people across the UK and worldwide struggle with falling asleep and staying asleep. According to the NHS, sleep is crucial for physical and mental health, and trouble sleeping can have a seriously negative impact on both. Today, January 3, marks Festival of Sleep Day, which aims to encourage people to spend time embracing sleep and relaxation.
Understanding the Importance of Sleep
Marriage and family therapist Emma McAdam has outlined four useful tips to help beat insomnia and get better quality sleep. Emma emphasizes that while sleep hygiene can be helpful, it’s essential to take action earlier than just developing bedtime routines. She compares waiting until bedtime to plan for optimal sleep to waiting until retirement to plan for retirement – it’s often too late.
Tip 1: Establish a Consistent Wake-Up Time
Although common advice is to go to bed at the same time every night, Emma suggests that this isn’t necessarily the best approach. Going to bed before you’re sleepy can lead to feelings of frustration and anxiety, making it harder to fall asleep. Instead, she recommends focusing on waking up at the same time every day, including weekends. This helps to build your ‘sleep drive’, the need for sleep that accumulates in your body the longer you’re awake.
Tip 2: Use Light to Set Your Circadian Rhythm
Emma explains that your body produces specific hormones during the day depending on light levels. In the morning, when it’s light, your body produces cortisol, or the ‘stress hormone’, which gives you energy. At night, when it’s dark, it increases melatonin, which makes you feel tired. She recommends getting some sunlight in the mornings or using morning light therapy with a light box to help regulate your circadian rhythm. It’s also essential to avoid light from screens on phones, tablets, TVs, or other gadgets around 90 minutes before bedtime.
Tip 3: Exercise for Better Sleep
Emma emphasizes that exercise is key to sleeping well. Tiring out your body with physical activity, such as walking, carrying out chores, or dancing, is crucial for a good night’s sleep. However, she advises against strenuous exercise right before bedtime. Instead, focus on regular physical activity during the day to help your body feel tired and ready to rest at night.
Tip 4: Schedule Time to Worry
Emma suggests that it’s common for your mind to fill with worries when trying to fall asleep, which can feel like an impossible trap to get out of. To combat this, she recommends scheduling a specific time each day to process stress and worries. This could be 15-30 minutes after midday but before 7 pm, where you write down your worries on paper or using a task management app. She emphasizes the importance of not worrying in your head and instead taking control of your thoughts and emotions during the designated time.
Conclusion
In conclusion, sleep is a vital aspect of our overall health and wellbeing. By following Emma McAdam’s four tips – establishing a consistent wake-up time, using light to set your circadian rhythm, exercising regularly, and scheduling time to worry – you can improve the quality of your sleep and wake up feeling rested and refreshed. Remember, it’s essential to take control of your sleep and make it a priority. By doing so, you can improve your physical and mental health, leading to a happier and healthier life.