SLEEP

Sleep is SO important to our mental health and general wellbeing. It is the vital time that the body needs to rest, recover and process everything that has happened throughout each day. Getting enough good quality sleep can make us happier, healthier, smarter and more productive, so it is incredibly beneficial to do so! Who doesn’t love a good night’s sleep anyway?

Rewind to the night before and consider…

1. The activities you did before you went to sleep
2. What time you went to sleep and woke up
3. How much quality sleep you actually got
4. If you have gone to sleep at similar times consistently throughout the week

Activities before bed

The activities we do an hour or two before bed can have a big influence over how well we sleep that night. If we have a relaxing few hours to wind down and get away from the busyness and stresses of the day, we are more likely to achieve a peaceful nights sleep.

By doing little things such as taking a bath, doing some light exercise, and sitting in soft lighting; and by avoiding things such as screens, heavy food and caffeine, we can achieve a better quality of sleep.

Sleeping and waking hours

Naturally, our bodies tend to match its sleeping pattern with the sun. So, ideally it would be best to follow the “early to bed, early to rise” notion. For example going to sleep between 9pm and 11pm and waking between 6am and 8am (for adults between 18-60 years).

However, it is not possible for everyone to follow this pattern due to working hours and other commitments. The most important thing is to get enough sleep. Because of this, it can be useful to take a mental note of your waking and sleeping hours to make sure you are getting enough hours sleep for your age (take a look at the table below).

From knowing how many hours we need to sleep every night, we can work out what time is best to go to bed or when to wake up.

Try out this sleep calculator and see if it works for you!! https://startsleeping.org/sleep-calculator/

Quality sleep

If you are sleeping for the recommended number of hours but you are still waking up tired and groggy, your quality of sleep might be the reason why. If we have disrupted sleep, our sleep cycles are interrupted which means our body gets out of sync and gets less rest than we think we’re getting.

Tips for getting a quality nights sleep:

• exercise during the day
• no naps after 3pm (or 7-8 hours before bedtime)
• nap for a maximum of 20 minutes to wake up feeling refreshed instead of groggy
• avoid sleeping in, even on weekends
• have consistent sleep and waking hours
• eat well
• avoid drinking too many liquids before bed (to escape frequent mid-sleep toilet trips!

Consistent sleep

Going to bed and waking up at the same time each day helps our bodies to maintain a routine, allowing us to enjoy a restful night’s sleep and keep our bodies strong and energised. By avoiding the snooze button, and waking up at the same time, we become more energised in the morning and ready to take on the day.

The benefits of adapting a routine such as this can positively effect our:

• digestion, metabolism and immune system
• concentration, productivity, memory, and motivation
• emotional stability

This method is sometimes difficult as we often have different things going on in our lives and may enjoy staying up late on the weekends. However if it is possible to remain closer to your planned times, then the continuous sleep routine will remain beneficial and leave you feeling invigorated!