Good Night, Sleep Tight

Having trouble sleeping? Lisa Artis, Deputy CEO of The Sleep Charity is here to help with her exclusive sleep insight and guidance

Sleep is essential for our health and wellbeing yet many of us – both children and adults struggle to get enough quality rest. A recent report carried out by The Sleep Charity cites that 9 in 10 say they currently have sleep issues.

Modern day living and technology can make it difficult to switch off, so it’s important to understand some of the key factors that lead to poor sleep to be able to make changes and improve it. Here are some of the main reasons people find sleep a struggle:

CHILDREN

Academic pressure

Homework, exams, and the expectations to perform well can cause significant stress, which can play on their mind at bedtime making it difficult to drift off.

Screen time

Excessive use of electronic devices before bed can disrupt the body’s natural sleep-wake cycle. The content can also keep the mind engaged, making it hard to switch off and sleep.

Social issues

Bullying, friendship troubles, and peer pressure can contribute to anxiety and restless nights.

ADULTS

Work stress

The Sleep Charity’s recent report found 75% of workers blamed stress in the workplace for their sleep problems including pressure, long hours, shift work and the challenge of work-life balance.

Financial concerns

The cost-of-living crisis has massively increased stress and worry amongst the population. Worries about bills, debts, and financial security can lead to chronic stress and insomnia.

Health issues

Physical health problems and concerns about wellbeing can significantly impact sleep quality.

Is it ok to nap during the day?

Yes! The two main types of nap are a power nap (around 20 mins) and a full 90 mins nap (a complete sleep cycle). A power nap is ideal for boosting energy levels, improving mental function and reducing stress. Whereas a full 90 mins nap is useful when you’ve not sufficiently slept well or you’re recovering from an illness/surgery etc and is used to try make up for sleep loss. It can also be used as part of a shift worker’s schedule i.e. a pro-active full nap before a shift starts in preparation for lack of sleep.

The post lunch lull (between 1pm and 3pm) is one of the best times to nap. It’s when our sleep urge has a peak and our sleep need starts to increase. Napping too late in the day, e.g. 4pm can impact on nighttime sleep.

Napping doesn’t come easily for everyone. Some may have to practice at it to be able to nap effectively. Remember, napping isn’t the same as sleeping but some of the same principles apply – you need to relax, clear the mind and embrace the rest time – don’t stress if those eyes don’t automatically close – and don’t feel you’ve failed if you haven’t napped.

Why is sleep important in children and adults?

Sleep really is the answer to feeling and looking your best. People go to huge amounts of time and expense to eat well and exercise regularly but without a good night’s sleep all that effort will be in vain.

Sleep doesn’t just make us feel better, it can improve our health by decreasing the risk of heart attacks, diabetes, strokes and it helps us fight off minor ailments, deal better with depression and even tackle weight problems. Research suggests that the release of certain hormones during sleep boosts the immune system. Lack of sleep suppresses your immune system making you more vulnerable to infections and metabolic and hormone changes.

Sleep is vitally important for children’s growth, cognitive development and emotional regulation. It also enhances concentration, problem-solving skills and memory consolidation. School and home life is much more successful with quality sleep.

What is the impact of poor sleep, particularly in school and workplace?

In School

The connection between sleep and academic performance has long been acknowledged. There’s an increasing body of evidence showing the damaging effect on children and young adults who get less sleep than they need – from weight gain to depression, from poor performance and concentration to reduced creative ability and lower immunity to diseases. Poor sleep habits from an early age can lead to long term sleep problems. It can also lead to lower attendance at school, along with attention and behavioural problems.

In Work

In today’s busy lifestyle, it’s easy to believe that sleeping less gives us more hours of productivity but it’s likely to have the opposite effect. Chronic sleep deprivation can have a seriously damaging effect on our mental and physical health and research shows that lack of sleep erodes concentration and problem-solving ability. Each hour of sleep lost per night is associated with a temporary loss of one IQ point.

There are many dangers of being sleepy at work too – especially if your job involves driving or operating any kind of machinery. If you’re sleep deprived, not only are you less alert but you’re less likely to make good decisions, focus on tasks or manage a friendly mood. Did you also know that if a worker loses just one night of sleep his cognitive ability is roughly the same as being over the legal alcohol limit?

By understanding the factors that affect sleep and adopting healthy sleep habits, both children and adults can improve their overall health and well-being.

TOP TIPS FOR GOOD SLEEP

Maintain a Consistent Sleep Schedule

Go to bed and wake up at the same time every day, even on weekends.

Create a Sleep-Friendly Environment

Keep your bedroom cool, dark, and quiet. Invest in a comfortable mattress and pillows.

Limit Screen Time Before Bed

Avoid electronic devices at least an hour before bedtime to reduce blue light exposure and engaging content.

Practice Relaxation Techniques

Engage in calming activities such as reading, meditating, or taking a warm bath before bed.

Be Mindful of Food and Drink

Avoid heavy meals, caffeine, and alcohol close to bedtime.

Get Regular Exercise

Physical activity during the day can promote better sleep, but avoid vigorous exercise close to bedtime.

Manage Stress

Develop healthy coping mechanisms for stress, such as talking to a friend, or practicing mindfulness.

For more information on this topic and to find help and support, visit thesleepcharity.org.uk