Your handy guide to a good night’s sleep

Sleep is one of the most essential human needs and, given we spend a third of our lives sleeping, it is crucial to our overall health and well-being.

Sleep is not just a time to rest and recharge, but it is also a vital period for our body to repair and recover from the day’s activities.

This is why your Story of My Life Journal contains structures and behavioural scaffolding that encourages positive sleep habits.

Why sleep is important

Numerous studies have shown sleep is essential for our physical and mental health.

Getting enough sleep has been linked to better cognitive function, memory consolidation, and emotional regulation. Lack of sleep has been associated with an increased risk of obesity, heart disease, diabetes, and depression.

When we sleep, our bodies go through several stages, including light sleep, deep sleep, and REM (Rapid Eye Movement) sleep.

These stages are essential for our physical and mental restoration.

During deep sleep, our bodies release growth hormones that help repair tissues and build bone and muscle mass.

REM sleep is crucial for our cognitive function, as it helps consolidate memories and process emotions.

Five things to do during the day

• Exercise regularly: Regular exercise has been shown to improve sleep quality and duration. However, it is essential to avoid exercising too close to bedtime, as it can make it harder to fall asleep.

• Limit caffeine and alcohol: Caffeine and alcohol can disrupt sleep quality and make it harder to fall asleep. It is best to limit your intake or avoid them altogether, especially in the evening.

• Take breaks from electronic devices: Exposure to blue light from electronic devices can disrupt our circadian rhythm, making it harder to fall asleep. Taking regular breaks from electronic devices can help improve sleep quality.

• Stick to a regular sleep schedule: Going to bed and waking up at the same time every day can help regulate our circadian rhythm and improve sleep quality.

• Manage stress: Stress and anxiety can make it harder to fall asleep. Practicing relaxation techniques such as meditation or deep breathing can help manage stress and improve sleep quality.

Five things to do at night

• Establish a relaxing bedtime routine: A relaxing bedtime routine can help signal to your body that it’s time to wind down and prepare for sleep. This can include activities such as reading a book or taking a warm bath.

• Create a comfortable sleep environment: A comfortable sleep environment can help promote relaxation and improve sleep quality. This can include adjusting the temperature, using comfortable bedding, and minimising noise and light.

• Avoid eating heavy meals before bed: Eating a heavy meal before bed can make it harder to fall asleep and may cause discomfort during the night.

• Avoid stimulating activities before bed: Activities such as watching TV or playing video games can be stimulating and make it harder to fall asleep. It is best to avoid these activities in the hours leading up to bedtime.

• Avoid napping during the day: Napping during the day can disrupt our sleep-wake cycle and make it harder to fall asleep at night. If you do need to nap, it is best to limit it to 20-30 minutes.

How to setup your sleep environment

Creating a comfortable sleep environment is crucial for promoting relaxation and improving sleep quality. Here are some tips for setting up yours:

• Adjust the temperature: A cooler room temperature (between 15-20C) has been shown to promote better sleep.

• Use comfortable bedding: Comfortable bedding, including pillows and mattresses, should support your body and promote comfort.

• Reduce noise and light: Minimising noise and light in your sleep environment can help promote relaxation and reduce disruptions during the night. This can include using blackout curtains or a white noise machine.

• Keep electronics out of the bedroom: Keeping electronic devices out of the bedroom can help reduce exposure to blue light and minimise disruptions from notifications or alerts.

An example of a wind-down routine

A wind-down routine can help signal to your body that it’s time to relax and prepare for sleep. So, what might one look like?

• Dim the lights: Lower the lights in your home or bedroom to help your body relax and prepare for sleep.

• Take a warm bath or shower: A warm bath or shower can help promote relaxation and reduce stress, and can also stimulate the release of serotonin, which can encourage sleep.

• Read a book: Reading a book (preferably a physical book rather than an electronic device) can help promote relaxation and improve sleep quality.

• Practice relaxation techniques: Practicing relaxation techniques such as meditation or deep breathing can help reduce stress and promote relaxation.

• Listen to calming music: Listening to calming music or nature sounds can help promote relaxation and reduce stress.

What to do when sleep is still a struggle

If you are having trouble sleeping, there are several things you can do to improve your sleep quality.

• Practice good sleep hygiene: Follow the tips listed above for creating a comfortable sleep environment and establishing a relaxing bedtime routine.

• Try relaxation techniques: Relaxation techniques such as meditation or deep breathing can help reduce stress and promote relaxation.

• Consider cognitive-behavioural therapy (CBT): CBT is a type of talk therapy that can help identify and change negative thoughts and behaviours that may be affecting your sleep.

• Consult with a healthcare professional: If you continue to have difficulty sleeping, consult with a healthcare professional. They can help identify underlying health issues or recommend treatments such as medication or therapy.