Ask anyone what they’d like more of and they’ll probably answer money, time, or sleep.
Since the pandemic, the number of people losing sleep has increased. 30% of people in the UK say they are sleeping less than they were before the global Covid crisis.
So, if you’re struggling to get as much rest as you’d like each night, read on for reassurance that you’re not alone and what you can do to get more sleep.
Sleep statistics
- 33% of UK adults over age 55 say that they struggle to fall asleep quickly
- 36% of adults in the UK struggle to fall asleep at least once a week
- 35% of individuals in the UK said lack of proper sleep made them anxious
- 4 in 10 adults said that poor sleep has made them feel more stressed
- 43% of UK citizens stated that poor sleep made them irritable or angry.
Work out how much sleep you need to feel your best
Most of us need around eight hours of good-quality sleep each night to function properly. You may find you can cope with less than this, or that you feel better with more than eight hours.
If you typically wake up tired and spend the day longing for a nap, chances are you’re not getting enough sleep.
While there are factors that can cause poor sleep, in most cases, it can usually be blamed on poor sleeping habits.
Lack of sleep can cause bigger problems than occasional grumpiness
The problems caused by sleep shortage go beyond being tired or grumpy. Studies have shown that adults who got less than seven hours’ sleep at night were more likely to suffer 10 chronic health conditions, including heart disease, diabetes, obesity, asthma, and depression.
Sleep affects every part of our biological system. So, when we don’t sleep long enough or get poor-quality sleep, there can be serious biological consequences.
Sleep deprivation can also lead to an imbalance in our hormones, which can lead to increased appetite and weight gain.
Your immune system also relies on healthy sleeping patterns. Sleep deprivation is associated with increased inflammation and decreased antibodies to influenza and decreased resistance to infection.
4 ways to help you get more sleep
With sleep, different things work for different people, so all these are suggestions for what you might find helpful.
1. Establish a sleep routine
Having an established sleeping routine or bedtime habits can be helpful. You could try going to bed at the same time every night and waking up at the same time each morning. Or you may find it easier to fall asleep if you only go to bed when you feel ready to sleep.
You may not hit on the right routine first time. Be prepared to try different things to find your ideal sleep solution.
2. Relax before you settle to sleep
You may find relaxation helps prepare you for sleep. This could involve something soothing, like having a warm bath or listening to relaxing music.
Breathing exercises can also help slow your mind down after a busy day.
If true relaxation appeals, lie on your back and rest your hands on your stomach or chest, whichever you find most comfortable. Once you’re settled, concentrate on your breathing and the feel of the natural movement as your body rises and falls as you breathe in and out.
If this works for you, you’ll find loads more breathing exercise online.
Should you want to step your relaxation up a notch, try adding muscle relaxation. Lie on your back in bed and consciously tense and relax your muscles. Start with your toes and work your way up your body until you reach the crown of your head.
If it works, you may never reach your head, but you’ll probably enjoy a great night’s sleep!
Visualisation or meditation can also help slow a racing mind and prepare you for a restful slumber.
3. Be mindful of screens and devices
Using screens in the evening can harm your sleep. If you’re in the habit of using your phone or tablet in the hours before you go to bed, try putting your device down early.
Alternatively, you could:
- Cut down on screen time before you try to sleep
- Avoid the most stimulating activities, such as playing games
- Use night mode or dark mode – you should be able to find these options in your device settings or individual app settings.
4. Look after yourself
Taking care of yourself and looking after your physical wellbeing can also benefit your sleep.
Think about your diet. Some types of foods, such as caffeine and sugar, can affect your sleep. Likewise, eating large meals right before going to bed can also be unhelpful.
Ideally, try to avoid eating in the couple of hours before you head to bed. This will allow your body time to digest your evening meal before you fall asleep. You may be able to improve your sleep and lose a few pounds by following a time-restricted eating plan.
Physical activity can also help you sleep. It doesn’t have to be rigorous, even gentle physical activity can make a difference. If possible, try to be active outdoors. Some people find they need to stop physical activity a few hours before sleep, so early in the evening might work well.
If you need more ideas or you’ve suffered insomnia for more than four weeks, seek help and advice from your GP.
