SLEEP SOLUTIONS WELLBEING
F
eeling frazzled? You are
not alone. Research has
found that two thirds of
us are more stressed out
now than five years ago*,
which not only impacts how we
function during the day, but also
how we sleep at night. In fact, 58%**
of adults blame underlying stress
for not getting enough shut-eye.
‘Many people struggle to sleep due
to stress and worries manifesting
themselves during a time when they
are vulnerable,’ says sleep expert
Dr Nerina Ramlakhan. ‘Problems
can seem heightened because we
go into an almost childlike state
when we sleep at night. There are
things during the day that might
not seem like a big problem, but at
night they can appear a lot worse,
especially during the couple of
hours before bed.’ Need help to get
some much-needed rest during
times of stress? Here’s how...Don’t use
your phone
in the toilet
Always scrolling? ‘When standing in
a queue, we turn to our smartphones,
and some people don’t even go
to the toilet without theirs,’ says
Dr Ramlakhan. ‘This leaves no time
for your body and mind to properly
process things in our lives, so our
thoughts reappear and keep the
mind going, which can be a particular
problem when we try to go to sleep.’
If you’re guilty, then schedule in
smartphone downtime during the day.Ease off the booze
‘It can be tempting to have a drink
or two to “unwind” before bed,
especially if you’re feeling stressed- but, while alcohol may help you get
off to sleep, it can lead to disrupted
sleep,’ says Dr Jarvis. ‘You’re also
more likely to experience rebound
anxiety the next morning.’
Have a set wind-
down routine
‘If you have to work in the evening,
stop at least an hour before you need
to get to bed,’ says medical nutritionist
Dr Naomi Beinart. ‘Write down your
to-do list for the next day. Then do
anything that relaxes you, such as
having a bath and then reading for
20 minutes. Having a set wind-down
routine helps your mind and body to
let go of the day and prepare for sleep.’Exercise at the
right time
‘Those who do a cardio workout (such
as swimming or jogging) at 7am sleep
longer, fall into deeper sleep cycles,
and spend 75% more time in reparative
slumber than those who work out
later in the day,’ says Dr Jarvis. ‘Cardio
workouts also elevate the body’s
temperature, so exercise at least
three hours before bedtime in order
to avoid a disrupted sleep schedule.’Cut the caffeine
earlier
‘Most of us are aware that drinking
a cup of coffee straight before bed
is likely to keep us up at night, but
many underestimate the effect that our
caffeine intake throughout the day could
be having on our sleep habits,’ says
Dr Sarah Jarvis, working with Sealy UK.
‘If you’re regularly struggling to nod
off, try cutting caffeine out completely
from lunchtime onwards to see if it has
a positive effect on your sleeping habits.’
36 %
of women admit
money worries are the
reason they’re too
stressed to sleep,says Equifax.
- 5
million
NHS appointments
each year are related
to poor sleep.
And breathe...
‘Forms of mediation have been proven
to help relax the body and mind,’ says
Neil Robinson, chief sleep officer at
Sealy UK. ‘Slowly inhaling and exhaling
will help to calm your nervous system,
lower your heart rate and lead to you
feeling relaxed ahead of your bedtime.’
Try this NHS-recommended
breathing exercise to relax your mind
and body so you can switch off...- Lie in bed, arms away from your sides,
palms facing up. - Breathe deeply in through your nose,
counting steadily from one to five (or as
far as you can comfortably). - Without pausing, breathe out gently >>