Denise Iordache, sleep therapist & founder of JoySpace Therapy, talks us through steps for better sleep in anticipation of Sleep Awareness Week 2024, taking place from 10 to 16 March.
Sleep, often considered the elixir of life, plays a crucial role in our overall wellbeing. In a world that is constantly buzzing with activity and demands, sleep is often the first casualty. Recognising the importance of restful sleep, Sleep Awareness Week serves as a vital reminder to prioritise our sleep needs and take proactive steps towards achieving a healthier and more energetic life. As a sleep expert deeply invested in helping individuals unlock the potential of their sleep, Denise aims to shed light on the significance of sleep and provides five top tips backed by research to ensure a restorative night’s sleep.
Understanding Your Sleep Needs
Before delving into a few tips, I swear by for getting that good night’s sleep, it is essential to understand your individual sleep needs. The NHS recommends that adults aim for 7-9 hours of sleep per night for adults, but this can vary based on lifestyle, and overall health1. Some people may thrive on the lower end of the spectrum, while others require more sleep to function optimally. It is crucial to pay attention to your body’s signals and adjust your sleep patterns accordingly.
Top Tips for Quality Sleep
1 Establish a Consistent Sleep Schedule
Our bodies thrive on routine, and the same holds true for our sleep-wake cycle. Research consistently demonstrates that maintaining a consistent sleep schedule helps regulate the body’s internal clock, making it easier to fall asleep and wake up naturally2. Set a bedtime and wake-up time that allows for the recommended hours of sleep, even on weekends. This practice reinforces a healthy sleep pattern and enhances overall sleep quality.
2 Create a Relaxing Bedtime Routine
Engaging in calming activities before bedtime signals to your body that it is time to wind down. Establish a pre-sleep routine that includes activities such as reading a book, practising mindfulness meditation or taking a warm bath3. Avoid stimulating activities, such as watching intense TV shows or scrolling through social media, as these can hinder the body’s ability to relax and prepare for sleep.
3 Optimise Your Sleep Environment
Creating a conducive sleep environment is pivotal for a restful night. Keep your bedroom dark, quiet and cool, and invest in a comfortable mattress and pillows. Limit electronic devices in the bedroom, as the blue light emitted from screens can interfere with your sleep4.
4 Monitor and Limit Stimulants
Alcohol, and nicotine, plus drinks fuelled with a lot of caffeine are stimulants that can disrupt sleep patterns. It’s advisable to avoid these substances in the hours leading up to bedtime5.
5 Stay Active, But Time Your Exercise
Regular physical activity has been linked to improved sleep quality6. However, the timing of said exercise is also important. Engaging in vigorous exercise too close to bedtime may have a stimulating effect, making it harder to fall asleep. Aim to complete your workout at least a few hours before bedtime to allow your body to cool down and transition into a more relaxed state.
As a sleep expert deeply invested in promoting healthy sleep habits, Sleep Awareness Week serves as a powerful platform to emphasise the pivotal role of sleep in our overall wellbeing. By understanding your individual sleep needs and incorporating evidence-based tips into your daily routines, you can unlock the full potential of your sleep and enjoy a more energetic and fulfilling life. So why not use this week to prioritise your shuteye and embark on a journey towards improved health and vitality?
If you’re on the lookout for help and support in getting you to sleep better, consider exploring the new 4-week personalised online sleep program offered by Denise at JoySpace Therapy Sleep Better Perform Better.
Designed exclusively for individualised support, this one-on-one programme is crafted to enhance sleep quality and quantity, increase energy levels, improve focus and address issues related to worry and stress.
Denise’s Sleep Better Perform Better programme helps you break free from sleepless nights, giving you back your energy. This comprehensive program goes beyond traditional sleep solutions, offering tailored guidance to meet your specific needs. By participating in this program, you not only invest in your sleep but also pave the way for improved focus and productivity throughout the day.
References:
- https://www.nhs.uk/conditions/insomnia/
- Walker, M. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams.
- https://pubmed.ncbi.nlm.nih.gov/38263131/
- https://pubmed.ncbi.nlm.nih.gov/28017916/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3805807/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4189910/