Today is World Sleep Day. Did you know almost 1 in 5 people in the UK aren’t getting enough sleep, and one in seven survive on dangerously low levels of sleep a night (under five hours)?
There are many reasons why your sleep may be poor, but there are plenty of things you can do to improve it. Here are five tips for improving your quality and length of sleep:
Disconnect devices an hour before bed
Tablets, smartphones, and laptops can keep your brain wired, making it hard to truly wind down. The light from these electronic devices can also suppress your natural production of melatonin. As much as possible, try to disconnect for an hour or more before going to bed.
Eat dinner a few hours before bed
It can be harder to fall asleep if your body is still digesting a big dinner. To keep food-based sleep disruptions to a minimum, try to avoid late dinners and minimise especially fatty or spicy foods. If you need an evening snack, opt for something light.
Exercise for at least 20 minutes each day
Daily exercise has many benefits for health, and the changes it initiates in energy use and body temperature can promote solid sleep. Most experts advise against intense exercise close to bedtime because it may hinder your body’s ability to effectively settle down before sleep.
Get 30 minutes of natural light exposure
The body’s internal clock is regulated by light exposure. Sunlight has a strong effect, so try to take in daylight by getting outside or opening up windows or blinds to natural light. Getting a dose of natural light early in the day can help normalise your circadian rhythm.
Get out of bed after 20 minutes
You want to avoid a connection in your mind between your bed and frustration from sleeplessness. This means that if you have spent around 20 minutes in bed without being able to fall asleep, it is best to get out of bed and do something relaxing in low light. Avoid checking the time or using electronics, and return to bed once you feel tired.
You can find free online meditation to aid good sleep by visiting our Employee Assistance Programme provider in the ‘Your Wellbeing’ section and then selecting ‘Be Calm’.
Solent Mind also has a Sleep Toolkit, which helps you track factors that influence sleep to learn how you can improve your sleep.
To find out more about sleep, visit our sleep page on the staff wellbeing Sharepoint site.