When was the last time you felt really well rested?  

In 2018, a survey of UK adults found that the average person only managed to get a full eight hours of sleep twice a week, while 38% of respondents said they never achieved that amount.  This isn’t surprising, when another study in the same year also found that six out of ten adults felt they were too busy to keep organised, with ‘life admin’ being the biggest drain on their time.  While 2018 might seem like a lifetime ago, life hasn’t exactly got less stressful since then, with the cost-of-living increase and a return to normal(ish) life meaning that many of us are busier than ever.

While I can’t promise to reduce your to-do list, I do think I can give you some quick and easy tips for chipping out a bit of extra time for yourself during the day, as well as some techniques to help you fall asleep faster when you do get to bed.  

Firstly, and honestly, I think most importantly: remember it is OK to say no to people.  FOMO is real, as is the fear of letting people down, but I honestly believe that learning to say no is about the most empowering thing we can do.  It is OK to say no to evening plans because what you really want is to sit in your pyjamas and rewatch your favourite film.  It is OK to say no to overtime at work.  No is a full sentence.  Although it doesn’t always feel like it, your time is just that: yours.

Obviously, there are things that we can’t, or don’t want to, say no to though.  When you’re looking ahead to a jam-packed day, the best way to make sure you get through it feeling your best is to schedule some short but meaningful rest periods between activities.  The NHS CFS Service, although it’s written for people with chronic fatigue syndrome, has some advice which is useful for anyone.  They recommend aiming for at least four rest periods during the day, which can last anywhere from a five minutes up to twenty.  Activities they suggest incorporating into this time include listening to relaxing music, a guided meditation, or birds; having some quiet time, and having a bath.  It’s important to note that scrolling through your phone, driving from one appointment to another and sitting down to plan the following day do not appear on this list.  The aim of a rest period is to allow your brain to rest for a few minutes, and these things are tasks in themselves.

When it comes to actually falling asleep, The Sleep Charity believes that a good night’s sleep starts in the morning, recommending that we try to get out into natural light as soon as possible after waking.  This practice helps us to properly align our circadian rhythm and can ensure that we feel more alert for the rest of the day.  If getting outdoors first thing is tricky, opening a window and sitting by it to have your first cuppa is a great way to start your day.  Speaking of a cuppa, caffeine can continue to act as a stimulant for up to eight hours after consumption, so resist that mid-afternoon coffee if you know you struggle to sleep.  As the evening comes round, try to spend the last couple of hours before bed engaging in relaxing activities; have a shower, read a book, spend time with your pet.  Although it can be tempting to use this time for exercise, late night snacks or the ever-present phone scrolling, studies have shown that all these things can keep you awake.  Once you find a bedtime routine that works for you, try to stick to it.  Our brains love routine and, like anything else, good sleep hygiene is something that becomes easier with practise.

Finally, if you’re really struggling to sleep, or if you find you drop off and then wake up soon after, there are still things you can do to either drop back off, or at least minimise the effects the following morning.  Firstly, The Sleep Charity recommends ensuring that bedroom clocks aren’t visible, to prevent clock watching and hopefully reduce sleep anxiety.  Even just turning your clock to face the wall, or having your phone out of arms reach, will do the job.  If you wake up in the night and are struggling to fall back asleep, try getting out of bed and spending time quietly in a different room.  Don’t start an activity, except for maybe drinking a warm drink, and don’t switch any bright lights on.  After half an hour, head back to bed and try to sleep again.  If all else fails and you’re really not dropping back off, even just lying quietly and practising mindful breathing will give your brain and body more of a rest than nothing.  

Of course, if you’re experiencing trouble with either sleep or stress regularly, and self-management techniques aren’t working, there are resources you can access for more professional help.  As always, speaking to your GP is a good first step for help and further signposting.  The Sleep Charity has a great website with lots of information and advice, as well as running the National Sleep Helpline if you’d prefer to speak to someone on the phone.  Remember, as the statistics at the beginning of this post show, if you’re struggling then you’re not alone!  Be kind to yourself and remember to rest.

The Sleep Charity: https://thesleepcharity.org.uk/

National Sleep Helpline: 03303 530 541