'Good sleep can be re-learned' How to improve sleep with this science-backed hack
When we’re lying awake in the small hours, desperately trying to calm a racing brain and a heart that’s going like the clappers, it’s easy to assume everyone else is getting plenty of refreshing shut-eye.
This is particularly pertinent when the rest of your household is sleeping soundly and finds falling asleep and staying asleep as easy as flicking a switch.
But bad nights are more common than you might think. Around one in three of us regularly suffers from poor sleep, while 1 in 10 experiences chronic insomnia, leaving us wondering how to improve sleep.
Sleep problems are common
According to the NHS, insomnia is defined as regularly finding it hard to fall asleep, and/or waking several times in the night, and not feeling refreshed the next morning.
Short-term insomnia is classed as lasting for less than three months, while long-term insomnia is anything over this. For some people, this can mean years or even decades of sub-quality sleep.
To clarify, this isn’t the same as the sleep deprivation you get from being kept awake by a raucous party next door or a tetchy baby.
It’s the intense belief that the art of falling asleep and staying asleep has somehow been erased from our inbuilt system settings. Cue permanent feelings of exhaustion, frustration, anxiety and panic about the night ahead, despite it only being 9 in the morning with a whole day stretching ahead to wade through. Urgh.
The refreshing news is that good sleep can be ‘relearned’ and yes, it is accessible for everyone.
When the adrenaline is pumping through your body, your head is racing with anxious, doom-laden thoughts and your heart is thumping in your ears, the most important thing you can do is try to calm yourself down and reduce the stress hormones having a bender in your bloodstream.
How to improve sleep – 5 top tips
Breathing and visualisation – Two steps for better sleep
Slowing your breathing right down is the first step to gaining control of a seemingly out-of-control body.
Begin by taking deep breaths, counting fewer breaths in than out (such as in for four and out for seven) and visualise a scene either experienced or imagined that makes you feel soothed.
This could be as simple as picturing yourself sitting in a beautiful garden on a blue-sky day next to a gently trickling stream, or slowly walking your route into town or to a friend’s house and recalling the various sights as you go. Choose places that elicit positive vibes – you must make a pact with yourself to banish anything that may cause you to feel unsettled.
Once you’ve mastered the deep breathing, the next step is to create a cocooning and, crucially, dark bedroom to block out the early morning light.
Stick to a sleep schedule
It might sound obvious, but sticking to the same sleep schedule (even on weekends) can help regulate your circadian rhythm. According to the NHS: 'A good sleep routine should include having a set time to start winding down – and a way to relax is important too.
'Going to bed and getting up at fixed times is another good sleep habit.'
If you struggle with this try setting an alarm to remind you it's time to start winding down. How you wind down is also important.
Limit screen time before bed
Your circadian rhythm is a 24-hour cycle and is critical to getting a good night's sleep. The biggest influence over it is light. That's why blue light from your phone at bedtime can ruin your chances of a peaceful sleep.
The Sleep Foundation states: 'Being exposed to blue light in the evening can trick our brain into thinking it is still daytime, disrupting circadian rhythms and leaving us feeling alert instead of tired.'
So try to avoid going on your phone 2-3 hours before bedtime. Try reading a book instead to help you relax.
Keep your bedroom cool
This is a really simple trick to ensure you get a good night's sleep. Keep your room between 17-18 degrees Celsius, and keep it as dark as you can.
Avoid caffeine and alcohol before bed
This one may sound obvious but it's surprising just how long caffeine will stay in your system, and could be the culprit for your bad sleeping habits.
'The half-life of caffeine is around 5 hours. That means it takes five hours for just half of the caffeine you have consumed to leave your body,' the NHS states.
Try not to have any caffeine at least 5-6 hours before bedtime.
There are many other ways to improve your sleep: meditation, listening to audiobooks before bed and other relaxation techniques. Of course, ensuring you have a healthy balanced diet and exercise regularly will improve both sleep and overall mood.
Above all, It's about finding the balance that works for you and your body.
Mindful make: sew an eye mask and sleep well anywhere
Made of silk, this little eye mask is super comfortable to wear and will feel lusciously cool against your skin – a real boon when the nights are hot and sticky.
It’s quick to sew, perfect for beginners and can be popped in your bag for nights away from home.
As you’re cutting out the fabric, folding, pinning and sewing, we hope you’ll find the creative process meditative and calm inducing. And the finished result will fill you with all the happy achievement vibes. Win, win!
TOP TIP: For added serenity, spritz your mask with pillow spray before each wear and breathe in the aromatic scent as you practise your deep breathing. Bliss!
You will need:
- One fat quarter of lilac silk satin fabric
- 50 x 30cm (19 3/4 x 11 7/8”) light wadding
- 34cm (13 3/8”) elastic, 1cm (3/8”) wide
- Matching sewing thread
- Safety pin
- Download and print this template
How to do it:
Step 1
Using the templates, cut two eye mask pieces and one strap from the silk fabric. From the wadding, cut two eye mask pieces. Mark the notches on the eye mask pattern piece onto the fabric by making 3mm (1/8”) cuts.
Step 2
Fold the fabric strap in half along the length with right sides (RS) together, pinning the long edge.
Sew 1cm (3/8”) in from the long raw edge, then turn the strap RS out using a knitting needle or similar.
Step 3
Attach the safety pin to one end of the elastic and use this to thread it through the strap, pinning both ends of the elastic to the ends of the strap.
Step 4
Making sure the elastic isn’t twisted inside the strap, sew both ends of the elastic in place 0.5cm (1/4”) in from the short raw edge.
Step 5
Lay out one wadding piece and place a fabric eye mask piece on top, RS up.
Pin the strap across the centre as shown, aligning the ends of the strap with the raw edge of the mask fabric and the snipped notches.
Layer the second eye mask fabric piece on top, wrong side (WS) up, then add the remaining wadding piece on top.
Align all the edges, then pin through all the layers.
Step 6
Sew around the eye mask, 1cm (3/8”) in from the edge, leaving a 10cm (4”) gap along the top straight edge.
Step 7
Snip triangular notches into the seam allowance, being careful not to cut through the stitching – this will help to remove any bulk.
Step 8
Turn the eye mask RS out through the gap and push the seams outwards, creating its curved shape.
Press on a cool heat, pressing the raw edges at the gap to the WS.
Hand-stitch the gap closed to finish.
Project by Jo Norton, millesaisons.co.uk
Get warm and cosy for a good night's sleep
Snuggle up on chilly nights with a hot water bottle blanket! Learn how to make this patchwork blanket, which has a pocket big enough to contain a hot water bottle.
