If you're reading this late at night, you might be thinking, “Hmm, I should really sleep more”. If this is you, you’re not the only one – but there are many ways you can turn your sleep schedule around.
Sleep is very important to us because it directly impacts our productivity and energy levels. Although a common mantra is “More sleep = More productive”, there are nights when, no matter how hard we try, we just can’t seem to get some good quality sleep. So, let us explore the best ways to improve our chances of getting a good night’s sleep. Maybe you’re already yawning just by thinking about it!
In this article, we will explore the correlation between the quality of sleep and its effectiveness, and then take a deeper dive into the various signs of sleep deprivation. Then, we’ll run down StoriBoard’s top 10 tips for sleeping well.
What is sleep deprivation?
It is reported that 38% of 18-44 year olds get less than 7 hours of sleep every night. The recommended sleep for this age group is 8.5 hours, meaning that if you’re part of this group of people, it’s harder to be as productive or effective as you might want – whether that’s at your job, in your free time, or in maintaining your social relationships.
Sleep deprivation is when you consistently get less sleep than is necessary, or if you aren’t getting good quality sleep. When it’s severe or happens over an extended period, sleep deprivation can cause very disruptive symptoms that interfere with even the most routine activities.
Signs you might be sleep-deprived
There are many signs that you might be sleep deprived, or that your quality of sleep is not as good as it could be:
Chronic tiredness in the morning This is a big warning sign that you might be suffering from sleep deprivation. Although morning tiredness is something that a cup of coffee can solve, you should not need to rely on external stimulation to feel motivated in the mornings.
Bowel habits You don’t empty your bowels consistently every day at a particular time of day. This may seem a bit far-fetched, but it tells you that your body is not comfortable with your sleep routine.
Falling asleep when you didn’t mean to Perhaps you tend to drift off while watching TV or while reading a book or the newspaper. This means that your body is trying to squeeze as much sleep as possible throughout your day.
Sleeping a lot during the weekends
In an ideal world, your body should receive a consistent amount of sleep – not 6 hours during the weekdays and a sudden 10 hours on a Saturday night. Sleeping for an hour or two more than usual on the weekends isn’t the end of the world, but more than that is something to look out for.
10 tips for how to sleep well
Now that we know about spotting sleep deprivation, how can we prevent it?
1. Make your room optimised for sleep
Make sure that the room is silent
Dim the lights, but complete darkness is best
Keep your room well-ventilated and at a cooler temperature. (18.6 Co)
2. Download StoriBoard
If you suffer from more serious issues like sleep apnea or insomnia, download the free StoriBoard app where you can join groups and connect with others in similar situations. Ask advice, share your story, and you’ll be amazed at what a positive difference finding community can make. If you need expert help, you’re also able to book affordable sessions with trained and vetted Wellness Coaches who specialise in Sleep Health via the app.
*Link only works on mobile
3. Eat a balanced diet
A healthy diet keeps you fit. If you often feel bloated, try eating anti-inflammatory foods like salmon and fennel, as well as foods that are high in fibre to aid constipation. Ensuring your body feels comfortable and less bloated can contribute to a higher quality of sleep in the long term.
4. Wind down before going to sleep
This can be through not using devices 15 minutes before your bedtime
Or you could try silencing notifications unless they are urgent
Or, the best approach is to meditate before sleep.
5. Do not force yourself to sleep
If you are lying awake, sit up and try and do something relaxing until you feel sleepy
Then you can go to sleep
Forcing sleep on yourself can be counterproductive, making the quality of the sleep plummet
6. Look after your mental health
Address any other mental health issues, like anxiety, that might be stopping you from getting good quality sleep. Look for groups on the StoriBoard app to connect with people who are also struggling with anxiety, loneliness, or other related issues that are stopping you from sleeping.
7. Exercise well
Exercising well helps your body to stay fit and helps you to stay mentally fit as well. Exercise helps in maintaining a positive outlook, giving it amazing potential to help dispel any worries you find yourself ruminating on when you’re about to wind down and go to bed.
8. Give your body a break
Refrain from snacking at least 2 hours before sleep and have dinner at least 3 hours before you sleep. This helps your body to wind down after it uses lots of energy to start the digestion process.
9. Stick to a sleep routine
Having a sleep routine that you follow every single day means that your body gets used to enjoying consistent amounts of sleep. Sleeping in for an hour or two on some weekends is fine, but try to not make that a habit.
10. Use a sleep tracking device
This could be a watch, a band, your mattress, or anything of the sort.
This gives you a score, which helps you to understand which nights you sleep best. If you’re the type of person who likes a bit of healthy competition, you could even compare scores and tips with friends or family.
If you don’t want to invest in those technologies, then keep a sleep diary that can track your sleep and wake patterns.
All in all, a good night’s sleep is all about looking after your mental health and maintaining a healthy lifestyle. If you are struggling with sleep, then be sure to check out the StoriBoard App to share tips and support with other people who are struggling with the same. We also offer affordable 1:1 sessions with a range of certified Wellness Coaches, many of whom have lived experience of sleep struggle and are well-placed to help you get those good Zzzs for that fresh feeling in the morning!
*Link only works on mobile
Dhruv Deshmukh is currently pursuing work experience at StoriBoard.