Do you have trouble falling asleep? Or perhaps staying asleep? If so, you are not alone. Research from The Sleep Charity found that 9 out of 10 people in the UK experience sleep problems. Many factors can contribute to poor sleep, but 75% of workers cited the workplace as a cause, driven by high workload, job security and out of hours communications. (The Sleep Charity)
It’s important to say, there will likely be times when sleep is compromised. This could be due to children, health conditions, elevated periods of stress or the menopause, to name a few. The constant messages of optimised wellbeing can pile on unneeded pressure, so approach this article with some self-compassion and take those small steps to better sleep.
Why is sleep important?
“Poor sleep over a prolonged period of time is associated with a plethora of poor physical and mental health outcomes and conditions” The Sleep Charity
Adequate sleep is associated with:
- Improved heart health.
- Improved mood.
- A decreased risk of anxiety and depression.
- Better cognitive function.
- Reduced risk of obesity and Type 2 Diabetes.
- Improved attention, memory, concentration and productivity.
So, how can you improve your sleep?
- Address underlying issues
The first step is to address underlying issues. These could include stress, chronic pain, debt or workload, things which even the comfiest mattress can’t solve. Speaking to your GP, relevant charities or your manager may help. The Hub of Hope is a great resource for identifying specific services in your area.
Furthermore, The Sleep Charity has dubbed our current world as a ‘sleep stealing environment’ (‘Dreaming of Change’ report). The rise of technology, and the blurred lines between work and rest, feed into this. Essentially, we are always ‘on’. Technology and flexible working patterns can significantly improve wellbeing, but there are dangers too. When it comes to sleep, setting work boundaries is crucial.
- Keep a routine
The circadian rhythm is the natural pattern which your body (roughly) repeats every 24 hours, and includes sleep/wake cycles. A consistent bedtime routine (and wake up time) supports this, promoting sleep quantity and quality. Whether you are a night owl, or an early bird, aim for 7-9 hours of sleep each night.
Build in time for relaxation to help you wind down from the day. This could be gentle exercise, reading, a bath, or some breathing techniques. Try to keep this time truly phone and email free, you can pick things up in the morning!
- Assess your environment
Temperature, noise, darkness and comfort all play a major role in sleep quality. Are you hot or cold at night? Is your mattress comfy? Does your bedroom promote relaxation? Look at whether your environment is helping or hindering sleep. The Sleep Charity has some great tips on this.
- Prioritise regular exercise
Regular physical activity and daily movement brings many health benefits including, you guessed it, sleep! Your circadian rhythm is influenced by light and dark, so exercising outside is a bonus. Nature and fresh air are fantastic for overall wellbeing too.
- Seek professional support
Unfortunately, a lack of sleep has become the norm, and many people are suffering in silence. If this is you, support is available, we have outlined key charities and helplines below:
- The Sleep Charity has loads of helpful information, including their National Sleep Helpline.
- The NHS offers support on sleep issues such as insomnia. Speak to your GP who could refer you to therapies including cognitive behavioural therapy or an online self-help programme.
- Mind charity has information on sleep and mental health.
Conclusion
Sleep is an essential element of wellbeing, and an area we should probably focus on more. When you feel rested, you’ll likely see positive effects on nutrition, exercise, relationships and work too. But it will take some consistency and dedication to build good habits.
Choose one or two steps to start with, for example sticking to the same bedtime, or committing 30 minutes to relaxation before bed. It may take a few weeks to see improvements so be patient!
If you would like to support your employees to sleep better, We Are Wellbeing can provide workshops, webinars and 1:1 coaching. Get in touch today.
