According to a Direct Line study, sleep is a problem for more than 71% of adults in the UK.
The research discovered that more than 7.5 million people are coasting on a dangerously low level of sleep. While the official recommendation is between seven and nine hours a night, 14% of Brits survive on less than five.
Lack of sleep can cause more problems than just morning grogginess. There’s evidence to suggest that it can lead to physical health problems such as dementia or diabetes, as well as a litany of mental health issues.
So, if you’re one of the 37 million people who power through on less than seven hours of sleep a night, here are five simple ways to fix your sleep pattern and protect your health.
1. Go to sleep and wake up at the same time each day
Sticking to a strict sleep routine is one of the most effective ways to fix an irregular sleep pattern.
Waking up and going to bed at the same time every day – including weekends! – helps your body to develop an internal clock called your “circadian rhythm”. Establishing a healthy sleep routine will make you fall asleep faster and wake up feeling prepared to tackle the day.
If you’re struggling to adapt to a new sleep schedule, focus on one change at a time. For example, wake up at the same time every day, even if you don’t go to sleep seven to nine hours beforehand. You will soon start to feel sleepy at the same time every evening, and you can use your body’s natural cue to go to bed.
2. Avoid using devices late at night
Light can have a huge impact on the quality of your sleep.
When you’re exposed to light, your body stops producing the sleep hormone, melatonin. You can use this to your advantage in the morning by opening your blinds or spending some time outside to supress melatonin production and kickstart your day.
However, a lack of melatonin can prevent you from drifting off at night.
Ensuring that your bedroom is dark or using an eye mask can generate the melatonin you need to feel drowsy. You may also want to keep the lights low for an hour or so before bed and focus on relaxing so you can fall asleep as soon as it’s time.
And beware the light from electric screens, as they can keep you awake for hours after using them. This includes your:
- Phone
- Laptop
- Television
- Games console
Ideally, you should avoid using screens for a few hours before bed. However, if it’s absolutely necessary for you to use technology close to bedtime, consider installing a red-light filter on your device to lessen the impact of the light on your melatonin levels.
3. Exercise regularly
Exercise offers a range of benefits to your physical and mental health. But did you know that regular exercise can improve your sleep?
Intense exercise encourages melatonin production, and so can tire you out before you go to sleep. It can also relieve stress, which is a major reason many people struggle to fall asleep in the first place.
The best results come from regularly working out. Indeed, just 30 minutes of moderate exercise every day can promote a good circadian rhythm and improve the quality of your sleep that night.
Remember not to overdo it, though, because exercising can also wake you up. So, leave yourself a few hours to cool down before trying to sleep. And if you do need to work out in the evening, try going for a brisk walk instead of heading to the gym.
4. Don’t eat late at night
Your eating habits can also have a significant effect on your circadian rhythm.
The process of digesting food signals to the rest of your body that you’re still awake. As a result, you should stop eating at least two hours before you go to sleep. So, if you’re desperate for some late-night food, stick to a light snack.
What you eat is also important. The best meals for sleep should include a combination of protein and carbs, which could look like a slice of peanut butter on wholewheat toast. And since heavy, high-fat foods take longer to digest, try to avoid them before bed.
Don’t forget to watch what you’re drinking, either. Caffeine takes several hours to wear off, so avoid coffee or energy drinks from mid-afternoon onwards. And although alcohol can make you feel drowsy, it disrupts your circadian rhythm and reduces the quality of your sleep.
5. Speak to your doctor
If you can’t get into a regular sleeping pattern no matter what you try, consider speaking to your doctor.
There may be an underlying health condition causing your insomnia. For example, stress, sleep disorders, and new medications could all be preventing you from sleeping properly.
Remember, everyone has periods where they struggle to sleep. There’s no shame in asking for help so you can identify the root of your problem and treat it faster.
With the help of a sleep specialist, you’ll be dozing off in no time.
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Please note
This blog is for general information only and does not constitute advice. The information is aimed at retail clients only.