How to get a better night’s sleep..
It seems that broken sleep is currently a huge issue, if the recent news that online searches for sleep gummies (up by 3,500% in April alone) is anything to go by. A 2023 study by health provider Nuffield showed that, on average, Brits are getting five to six hours of sleep per night, whereas we really need between seven and eight. The side-effects of a lack of sleep over a prolonged period can affect all parts of our lives, from work and school to our social lives, driving, focussing or even just feeling apathetic. Of course, we all recognise the ones that affect others, too – grumpy, short-tempered, stressed and anxious. Lack of sleep has a measurable chemical effect on our brains and bodies, but – sleep experts argue that people should rarely need chemical or even ‘natural’ sleep aids, such as gummies, to help induce a good night’s sleep.
Poor sleep is most likely due to our lifestyle choices – patterns of activities we follow each day without even thinking about it, but which go against the way our bodies are designed to work best. If you think about how fast our lives have changed even in the last few years, it’s no surprise our brains and bodies aren’t able to cope with what we’re throwing at them.
The 10, 3, 2, 1, 0 Rule
To help us return to a more sympathetic way of looking after ourselves and encouraging better sleep, sleep experts have come up with the simple 10, 3, 2 1 rule:
- Eliminate caffeine 10 hours before bed
- Cut alcohol 3 hours before bed
- Stop working 2 hours before bed
- Stop screen time 1 hour before bed
- Hit ‘snooze’ 0 times in the morning.
While the first four make easy sense (and we know it), the snooze button rule is interesting. Each snooze session on an alarm clock is normally between 5 and 10 minutes long, and while you may think that it’s a way to wake gently from your sleep, it really isn’t. That 5-to-10-minute snooze time is not long enough to return to restorative sleep, and every time that alarm sounds, your first response is negative – “Oh no…”. This stressed reaction triggers cortisol production, the stress hormone, which is NOT a good way to start your day. Also, every time we hit the button, we’re eating into our time allowance for getting up and out of the house – making many mornings a battle to get ready, fed and out of the house on time. And why would you set your alarm early just so you can snooze?! If it’s waking you up, you clearly need to be asleep, so sleep!
Good sleep hygiene can come not only from following the 10, 3,2 1, 0 rule. There are changes you can make to your environment too that will help you form healthy sleep routines for a good night’s sleep.
A tidy room calms the mind
It’s proven that clutter and mess can trigger our brains to stay awake for longer and sleep less deeply.
Pop upstairs and take a look at your room. Do you have laundry piling up on a chair? Is your dressing table a sea of bottles and boxes? Are your drawers filled to overflowing, and do you know it’s time to do a wardrobe declutter, but can’t energise yourself to get it done? Your bedroom should be an oasis of calm, not a dumping ground for everything you can’t find a home for. Taking an afternoon to have a proper decluttering – and not only of the stuff you can see, but also the stuff in drawers and cupboards – will leave you feeling lighter and more relaxed.
For an easy guide to a room declutter, have a look here: Ski Slope Decuttering Method
Create the right ambience
The way you light your bedroom is really important. Research has shown that blue toned or bright lighting can mess with our circadian rhythm – the body’s natural sleep clock – and reduce production of melatonin, our naturally occurring sleep hormone.
First, check your light bulbs. In the bedroom you want warm white bulbs, so remove any blue white, or high wattage bulbs and replace with something softer. If you can fit dimmer switches, this would be ideal. At bedtime, avoid using the overhead light. Instead, use your bedside lamp to cast soft, inviting glow.
Next – consider how to block out the street lights and natural light that comes through your windows, earlier and earlier at the moment! Add blackout linings to curtains, or look at shutters you can sit flush to each side of the window to prevent light creeping in laterally.
Consider the colour
We all know that colour can have a powerful effect on the mind. Certain colours are associated with energy and vitality – oranges and yellows, particularly – so these aren’t great for bedrooms. White isn’t great either – it’s not a colour found often in nature, so it can feel stark and bright on the eyes. Choose soft tones, in warm stones, browns and coffees. These colours help us connect better with the natural world, soothing our minds and bodies.
Happy sleeping!
Eddie – Friday 3rd May 2024. (Image used from South Drive, Chorltonville).
