How to sleep like a child
May 31, 2021
Trouble with falling asleep or waking up in the middle of the night affects most of us at some point in our life. We talk about insomnia if you regularly have problems sleeping.
In today's podcast we talk about the importance of sleep and how problems with sleeping impact on your life. For example chronic sleep problems can lead to weight gain, memory performance decrease, depression or anxiety. Sleep problems are caused by a number of different factors such as stress, excessive worry, bad habits, environmental factors or shift work.
Want to sleep better and more regularly? Find out more about what you can do to develop healthy sleep patterns and to improve your sleep if you struggle with insomnia.
We talk you through sleep hygiene and developing more sleep efficiency, that is improving the percentage of time asleep in bed. Ideally you would want to spend roughly 85% of your time in bed asleep rather than awake.
Following the guidance on behaviour around sleep can really make a big difference. Are you aware for example that what you eat or drink can have a big impact on the quality of your sleep? There are drinks and food that can contribute to you sleeping better, and drinks that do the opposite.
We also address some of the common myths about sleep such as needing eight hours of sleep at night.
- Only go to bed when you are tired: many people who are having problems with sleep think they just need to stay in bed even if they are not sleeping What happens is you end up lying there worrying about not sleep and getting into a more anxious state. You also start to associate the bed with anxiety, so it really doesn’t work. Instead, if you have been lying in bed for more than about 15 or 20 minutes without sleeping, go into a different room and do something relaxing. Maybe listen to some soothing music, or listen to a relaxation recording, or practice mindfulness.
- Learn relaxation techniques: regularly practicing relaxation or mindfulness can make a huge difference in helping you deal with stress. Over time, regular relaxation practice has also been shown to have a positive effect in helping people sleep better. Whether it is relaxation recordings or apps, mindfulness, self hypnosis or breathing techniques, practice regular relaxation.
- Keep the bedroom for sleep: don’t take work into the bedroom. That includes phones and computers and TV. Our mind makes associations rapidly. If you get used to working in the bedroom, associations get formed with the bedroom and being alert, which can make sleep more difficult. So work in a different room
- Limit the amount of ‘blue light’ before bedtime: this means computer screens, bright light, television, phones and tablets. Blue light that is emitted from these devices has been found to have a negative effect on sleep. So stop using them at least an hour before bed.
- Watch what you drink and eat: caffeine is one example. Caffeine is a stimulant that can keep you awake. It isn’t just in coffee, but in many other drinks. I always suggest limiting any caffeine intake after lunchtime and definitely stop 4 or 5 hours before bedtime.
- Learn some CBT: cognitive behavioural therapy can teach you how to change negative thinking and control worrying thoughts that stop you sleeping. It can also help you explore your sleep hygiene and put in place better patterns to help you sleep.
- Get some sleep advice from a professional, or find a good app. I’d personally avoid apps that ‘monitor’ your sleep for you. Having something that tells you how bad your sleep is can actually make you more stressed! Programs that get you to note yourself how you are sleeping help you take more conscious control. I couldn’t find many programs that combined this with the other steps mentioned above, so I even decided to create my own app to help people sleep better, which should go live any day.
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