Sleep is nature’s way of physical and mental restoration. 

Most adults need somewhere between 7 and 8 hours sleep per night, including deep sleep, to feel refreshed. We cannot last much more than 24-36 hours without any sleep without significant symptoms.

Our natural night and day sleep and waking pattern, known as circadian rhythms are related to light and dark and follow a 24 hour cycle, resulting in humans normally sleeping at night.

What are the consequences of poor sleep ?

• Acute shortage of sleep – reduced attention, increased risk of accidents and mistakes, irritability, less productive.
• Chronic sleep deprivation – cognitive changes, depression, reduced mental resilience, increased cardiovascular risks, gut and bowel symptoms, difficulties coping.

What gets in the way of good sleep?

• Babies!
• Pain and discomfort.
• Contributory health factors, eg overactive thyroid, anxiety, high dose steroids, tinnitus, sleep apnoea or other sleep disorders, prostate or bladder problems.
• Worry and ruminating or mind talk.
• Menopause and hot sweats.
• Alcohol & dehydration.
• Too much caffeine
• External environmental factors – street, people and animal noise; temperature.
• Internal environmental factors –  TV, mobile phone or IT screens/gaming; snoring partner; old or uncomfortable mattress, room too warm.
• Shift work and changes to sleep routines.
• Holiday travel and time zones; UK clock changes in spring and autumn.
• A combination of the above!

Simple advice and suggestions to help improve sleep quality and sleep quantity-

• Consider addressing this with your partner or as a family.
• Try yoga for relaxation or meditation techniques.
• Get out every day for fresh air and exercise but avoid strenuous exercise or gym visits in late evenings.
• Take time to become aware of your own natural sleep requirements and times, such as your natural waking time when on holiday or non-working days.
• Work out your best night time sleep routines.  This can be difficult but inescapable for shift workers.
• Do you need a new mattress or bed?  Don’t be fooled by an overpriced  ‘orthopaedic mattress’.  Have a good long lie down on the bed in the shop with your partner to try and find what’s most comfortable for you !
• An ideal bedroom environment is cooler, with blackout curtains or blinds, natural ventilation, natural fibres for bedding or nightwear and no TV.
• Do the next day’s preparations before it’s late, such as lunches, school kit or ironing.
• Switch off work emails and messages.
• Avoid eating a big meal in the late evening.
• Avoid napping on the sofa in the evening as this may impact on your night time sleep.
• Take a relaxing warm bath or shower, but not too late.
• Get ready for bed and finish home routines before you’re quite ready for bedtime and sleep.
• Allow time to relax and become naturally tired and sleepy.
• Listen to your body and go to bed when you are ready for sleep.
• If you have health conditions, pain or other symptoms affecting your sleep, chat with your GP or practice nurse to see whether you need any tests and to ensure you have the best and most appropriate treatment. 
• If there’s something on your mind troubling you during the night, talk it through with someone – partner, family, friend, manager, colleague, occupational health nurse or counsellor.  
• Jot down any middle-of-the-night worries or reminders and address them the next day. 
• Mobile phones off or silent but check alarm is on if needed. Turn any clock face out of view.
• If you wake during the night, don’t check your phone, don’t watch TV or turn on your laptop, turn on the lights and have a cup of tea…these will stimulate you rather than relax you.
• Have a chat with your manager or HR if you have concerns about your health, medical treatments, sleep and shift work.

If you have trouble getting off to sleep or getting back to sleep, try this:

Think about the loveliest, calmest, prettiest place you have ever been (could be Cornwall, Croatia or the Bahamas- or you might be skiing down a mountain in the Swiss Alps or walking through a meadow – wherever is YOUR place).

Imagine this place and that you are alone and relaxed, no other people around, take yourself to that place, imagine boats bobbing in the harbour, pretty trees, flowers, birds and scents.

Clean warm sand under your feet, have a paddle along the clear shore water or ski down that slope of fresh white snow. 

Keep focussing on yourself in YOUR place, take a couple of long, big deep breaths and relax ….

Keep focussing ….

You are likely to find that you have to keep trying and practising to really get the benefit of this, so persevere with YOUR place and sleep should come more easily.

Further reading, information and advice is available via the following links.