Sleep plays a vital role in restoring the mind and body, yet a staggering 1 in 3 people in the UK experience sleep difficulties.  Studies also show that stress and anxiety are common conditions found among sleep deprived persons.  Poor sleep can have serious consequences for heath and wellbeing as it can impair cognitive functions, result in poor co-ordination, as well as cause further irritability and mood disturbances.  Research also suggests that sleep deprived persons have higher levels of Ghrelin, a hunger stimulating hormone, that can result in cravings for calorie dense high fat junk foods; this in turn can put people at greater risk of obesity.  Studies also suggest that poor sleep is associated with an increased risk of cancer, cardiovascular disease, diabetes, mental health difficulties, and shortened life expectancy.  

Sleeping well, therefore, is essential because it helps to restore our mental and physical health.  However the quality, duration and consistency of sleep matters.  For instance, research indicates that sleeping greater than 9 hours, or sleeping less than 5 hours, can have detrimental effects on health.  Recent studies also suggest that sleeping earlier (i.e. between 10 and 1am) is associated with improved cognitive performance, whilst sleeping after 2am results in poorer performance, even if the total hours you sleep after 2am are 7 or more. Generally however, most studies suggest that 7 hours of sleep each day is optimum for health and wellbeing.  

How then can you improve your sleep pattern?  There are many factors for why people experience poor sleep; following I’ve made some suggestions on interventions that may be helpful to you. 

1. Address  any underlying mental health difficulties

Evidence suggests that the majority of people suffering from mental stress also experience sleep problems such as insomnia.  Whether chronic distress has caused or emerged from sleep disturbance, therapeutic support can help you to feel restful and at ease.  There are many effective modalities that can help you improve your sleep.  Some of these include Cognitive Behaviour Therapy; Wellbeing Therapy; Counselling; EMDR; Somatic Therapies and Emotional Freedom Techniques.  Remember, chronic distress and sleep difficulties are treatable, therefore, if you try a method and find that it doesn’t work for you then keep trying other modalities until you find the right technique that helps you to improve your wellbeing.    

2. Progressive muscle relaxation 

When experiencing chronic anxiety, stress or anger, all of which are key triggers of sleep difficulties, it can result in developing tension in your muscles, particularly in the form of clenched teeth, tight jaws, tense shoulders, or manifest as back pain or headaches.  Learning to relax the muscles therefore can help you to feel more at ease, which in turn will aid sleep.  

One method of releasing this tension, which can be used in conjunction with other psychological treatments, is to set up a regular routine of practicing progressive muscle relaxation.  For full details on how to practice this technique please visit the CCI here.

I would suggest that you silently repeat the words ‘relax and calm’ as you tense  and relax the muscles, but also for about 5 or 10 minutes at the end of the procedure, as this will really assist in helping you to feel more relaxed. 

3. Exercise

Exercise is another effective way to sleep better, as it can assist not only with falling asleep more quickly, but improve the quality and duration of sleep.  It is generally recommended that morning or afternoon aerobic exercise is more beneficial, whilst exercising in the evening can keep you awake due to the release of endorphins and an elevated core body temperature.  However, this may not apply to everyone as some people can exercise in the evening and manage to sleep with no difficulty.  Either way, adjust your exercise routine according to the effects you experience post exercise (i.e. notice whether it keeps you awake or helps you fall asleep).  Remember, addressing any psychological causes of chronic sleep difficulties is of utmost importance, so use exercise in addition to other techniques.  

4. Other tips & techniques 

There are many other strategies that have been suggested to improve sleep that you can try.  These include: 

• Avoiding stimulants such as caffeine, alcohol, tea, cocoa, cola, after 6pm. 
• Not eating 3-4 hours prior going to bed to allow your body to properly digest food. 
• Following a nightly routine such as drinking chamomile tea, reading, putting on pyjamas, brushing teeth, etc.
• Trying herbal remedies, homeopathy, massage, meditation or essential oils such as lavender.  
• Quitting smoking.
• Setting fixed wake-up and sleep times to normalise sleep.
• Only using your bed for sleeping: not taking naps during the day.
• Listening to soft music or practicing relaxation exercises for 30 mins prior to bedtime.
• Dimming or turning off bright lights.
• Unplugging from electronics.
• Taking a warm or cool bath using essences or herbs.
• Practicing a mental gratitude journal to get into a positive mindset before sleep.
• If you can’t sleep 30 mins after going to bed, get up and engage in an activity such as reading for about 20 minutes; then try sleeping again. Repeat this until you fall asleep.
• Go outdoors to get a daily dose of vitamin D.
• Using earplugs to minimise noise if necessary.

I hope you find these suggestions helpful.  If you would like to discuss personalised support and treatment options you can book a free consultation via this page.    

Wishing you well

Sadaf