Getting a good night’s sleep is so important, however, it is not always as easy as it sounds.
As a chartered psychologist, neuroscientist and sleep expert, Dr Lindsay Browning, is passionate about helping people to improve their sleep. In this blog, she explains why a good night’s sleep is really important for improved health and wellbeing.
The consequence of late bedtimes and not enough sleep
Not getting adequate sleep at night (7-9 hours for a working aged adult) is associated with an increased risk of:
- depression
- anxiety
- obesity
- heart disease
- diabetes
- certain types of cancers
- dementia
- a poorer immune system.
This is why getting a good night’s sleep is so important. It really does have many benefits for your physical health, mental health and wellbeing.
Prioritizing your need for a good night’s sleep
Have you heard of ‘sleep procrastination’ or ‘revenge bedtime procrastination’?
It a common phenomenon where you take ‘revenge’ for not having enough time to yourself or doing the things you enjoy. You use the time to do these things, however it often falls as a time when you should be asleep instead.
The first thing you need to do to avoid sleep procrastination is to make the conscious decision to prioritize your sleep. It’s just as important as your leisure time.
Try setting a bedtime reminder on your phone to remind you to go to bed and think about the positive benefits of getting a good night’s sleep.
Importantly, in addition, start carving out time during the day for you. This means that at the end of the day, when everyone else has gone to bed or you finally get some peace and quiet, this isn’t the only time you have for yourself.
Understanding your chronotype
Each of us has our own chronotype. Your chronotype refers to your body’s natural inclination to sleep at certain times. Your chronotype is set genetically, but you can learn to “tweak” it, or to make the most of your type.
There are two common chronotypes – night owls and morning larks.
If you are an “owl”, it is especially important to go to bed at a reasonable time, and not let yourself lie-in too late. Otherwise, you will get into the pattern of going to bed too late and waking up too late. Beware that night owls are more likely to sleep procrastinate, as they will still feel awake and alert in the evening.
Vice-versa, if you are a “lark”, it might be important to fight the urge to go to bed too early, or else you may find yourself waking in the early hours of the morning unable to go back to sleep.
The typical 9-5 world is geared up for “larks”, rather than “owls”, and that is part of the reason that night owls tend to have less sleep and more health problems, than larks. The rise of flexible working hours is a great plus for those of us (myself included) who aren’t morning people!
Preparing for a good night’s sleep – 5 top tips
It is perfectly normal to have a late night or sleep poorly sometimes. However, consistently getting fewer than 7 hours sleep is not good for you. But, how can you help to ensure you get a good night’s sleep?
Tip 1 – Try to get up at the same time every morning and go to bed at the same time every night
Get in to a routine can really help with good quality sleep. Setting an alarm and sticking to it can help, even at weekends.
Tip 2 – Increase the amount of exercise you do during the day time.
Exercise is really helpful for ensuring you sleep well – it doesn’t have to be much of too vigorous. In addition, if you can get outside and benefit from some natural daylight this is great too. Just a short walk in the day time can really pay off when it comes to a good night’s sleep.
Tip 3 – make the most of your time in the evenings and time before bed
Many of us stay up later, just to get enough ‘down time’, as discussed above. This could be because of having young children, a busy job or stressful home life. The later evening may be the only time you get to stop and relax. However, sacrificing the amount of sleep you get is not the answer.
Try to find time in the day for you – schedule a lunch break and block out the time in your diary if you have a busy job.
Also, be open and honest about your need for some space with your partner, children or house mates. In the evening, occasionally consider watching your preferred TV, or browsing social media in separate rooms, if you feel that the only time you can do this is after your partner has gone to bed. It is ok to prioritize time and space for yourself so that you can recharge.
Tip 4 – Limit your use of computers, tablets and phones
Before going to bed try to limit your screen time. Although the blue light is not meant to have as big an impact as once thought, the content of what you are watching or the content you are consuming can stop you from getting a good night’s sleep.
If possible, do not have the devices next to your bed in the night either.
Tip 5 – Choose wisely what you drink (and eat) before going to bed
Limit your intake of sugary food or those foods that may make you feel uncomfortable before bed, like spicy food, if you are heading to bed shortly.
Also, limit caffeine, especially later in the day, as the stimulant can stay in your system for up to 8 hours.
Finally, don’t drink alcohol to help you get to sleep. Whilst it may make you feel sleepy, it disrupts your sleep later in the night, so you are not actually getting a good night’s sleep.
Asking for help to get a good night’s sleep
Getting a good night’s sleep is not always easy. If you need help, there is nothing to be ashamed of.
It is much better to seek help sooner rather than later – this includes both you and your children.
If you feel that you would like some expert help, please take a closer look at our services for both adults and children.