10 small changes: In this week’s series, Me We look at ways to improve sleep, diet, relationships, exercise, and overall well-being. Instead of setting unrealistic goals that you’ll give up by the end of January, we’re sharing achievable and actionable tips.
By the time you’re 70, you’ll be spending 220,000 hours in bed, according to author Dr. Neil Stanley. How to sleep better. Although it is a very large part of our lives, for many people sleep is not given the same importance despite its direct impact on other areas of our lives.
The NHS recommends adults get between 7 and 9 hours of sleep each night, but research suggests that between one-third and three-quarters of Britons miss this amount. .
If you’re looking to make 2023 the year you finally tackle insomnia, or want to increase your regular rest time, you might want to start with these 10 small changes.
1. Make sure your bedroom is conducive to sleep
It should be dark, quiet and cool. Even low levels of light are enough to disrupt sleep, says Dr. Stanley. Wear a sleep mask if necessary. The World Health Organization recommends that background noise in a bedroom should be approximately 35 decibels, with intermittent peaks of 45 decibels (eg a truck driving past a glass window). A snorer he comes out at 60-95 decibels. Also, when it comes to room temperature, 16-18°C is best for inducing sleep.
2. relax your body
You can only sleep if you feel safe and secure, advises Stanley, so try to incorporate some physical relaxation at the end of the day, even if it’s just relaxing on the couch before trying to get into bed. Please give me.
3. quiet mind
“If your brain is agitated, you won’t be able to sleep. About 45 minutes before you go to bed, you should put your worries and worries to bed,” says Dr. Stanley. May include fullness exercises. If your mind is still racing in bed, try block techniques such as repeatedly drawing 7 through 1000 and naming animals that begin with each letter of the alphabet.
Four. Stop Chasing Myths for 8 Hours
Stephanie Romiszewski, sleep expert and founder of the Sleepyhead Clinic, wants you to stop obsessing over how much sleep you get. She says, “You can’t get a full night’s sleep. If your body needs it, give her seven to eight hours of sleep on a regular and consistent basis. It will only increase anxiety and keep sleep away.” .”
Five. fix wake up time
Both Dr. Stanley and Dr. Romyshevsky emphasize the importance of a consistent wake-up time rather than a bedtime. Stanley explains that your body starts waking up about 90 minutes before you actually wake up, so you can start running. I can’t get ready.” That’s why lying down makes sleepiness worse, not better, says Romiszewski.
6. sleep separately
“A couple in a standard British double bed means there’s nine inches less space for two people than there is for a child to sleep in,” says Stanley. “We’re the only animals that sleep together for intimacy.” A study by Stanley found that many sleep problems in individuals are caused by partners making noise and moving around. . If possible, we recommend sharing a bed for intimacy, but sleep in separate spaces.
7. stop catching up
“Don’t overcompensate for sleep deprivation by going to bed early or laying down to deviate from your normal routine. It will only make things worse,” says Romiszewski. Stick to your routine and move on: weird “oversleep” doesn’t hurt, but doing this all the time actually reinforces broken patterns. ”
“Light is the external factor that most influences sleep cycles,” says Romiszewski. “The ubiquity of light levels can also affect your mood. Winter mornings wake you up with light, but at night, reduce the light to remind your brain that it’s time to unwind.” please.”
9. ditch sleep wearables
Wearable technology has made us fixate on our sleep patterns. This is the exact opposite of what it takes to achieve a good night’s sleep. Dr. Stanley believes wearables are highly inaccurate and the information they provide is meaningless. People are worried.”
Ten. focus on waking hours
Know the difference between daytime fatigue and sleepiness, advises Stanley. If he feels he needs a nap, he isn’t getting enough sleep. It may feel counterintuitive, but not sticking to how you sleep can help: “Sleep is always changing,” he says Romiszewski. “Let your brain make the most of your waking hours and enjoy them. Then you can fall asleep!”