5 golden rules of sleep for World Sleep Day

This World Sleep Day, make good rest a priority

Friday 17^th March is World Sleep Day. This is an initiative first started by the World Sleep Society, one which aims to issue a global action to prioritise sleep health and awareness.

Many of us have a fractured relationship with sleep. As many as 16 million adults in the UK suffer from regular sleepless nights, and 31% of us admit to having insomnia. This means that millions of people aren’t getting the 7-9 hours of sleep per night recommended by the National Sleep Foundation, and this can have a detrimental impact on your physical health and mental wellbeing.

So this World Sleep Day, we’re going back to basics. Here are five golden rules by better, healthier sleep this World Sleep Day and every night to follow.

Make time for sleep

For many people, sleep is an afterthought. It’s something that can be sacrificed for a bit of extra work, or one more episode of your current binge watch. However, changing your mindset about sleep can help you respect its importance. Make those eight hours of sleep non-negotiable by going to bed and waking up at the same time every day (yes, even on weekends). This will train your brain to wind down and perk up at the right times of day/night.

Use the hour before bed to wind down

Once you know what time you’re going to go to sleep every night, you can start using the hour before bed as a chance to wind down. During this time, make it a rule to avoid screens, particularly your smartphone screen. Studies have shown that scrolling through social media right up until bedtime can greatly inhibit your ability to drift off.

Instead, engage in relaxing activities like meditation or gentle stretching. You can also read, enjoy a hot bath or journal. This will help you actually feel tired when your head hits the pillow.

Create the right environment

Your bedroom should feel like a sleep sanctuary, and this means keeping it cool, dark and free from screens. It should be a space that’s only used for sleep and sex, rather than somewhere you work remotely or watch TV. This will encourage your brain to associate your bedroom with rest and relaxation.

Keep it tidy and calming, with high quality, clean bedding. Maintaining a cool temperature and a dark setting throughout the night will also help you wind down.

Make exercise part of your routine

Getting energised during the day can help you feel ready for sleep in the evening. Exercise releases endorphins that give you the energy you need to get through the day, but it also tires you out enough to make sleep come easier in the evening. This is particularly true if you wake up early to exercise.

The NHS recommends 150 minutes of moderate exercise, or 75 minutes of hard exercise, per week.

If you can’t sleep, don’t fight it

The worst thing you can do when you can’t sleep is worry about how you aren’t sleeping. You need to relax your brain, and there are several ways to do this, from slowing your breathing to tensing and relaxing your muscles one after another. You should also think of a mental picture that you find soothing – perhaps walking yourself through your childhood home.

And if you really can’t sleep, get out of bed and move to a different part of the house to engage in a relaxing activity like reading. When you start to feel tired, take yourself back to bed.

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