The key to sleeping well is all about having a good relationship with sleep. These are the key changes you can make to your sleep routine...
Make the Time: Treat your sleeping hours as you would your working hours, a yoga class, a meeting, a date with a friend. Schedule it in to your diary, and stick to it, which can help to send a clear message of intention to yourself. Consider these hours to be sacrosanct, and that making time for them and sticking to them is as non-negotiable as doing the school run or being on time for work. “One tip I often share with people is to think of sleep as an appointment with themselves,” says Huffington in an article on thriveglobal.com, her wellbeing platform. “When we think of sleep the same way, we’re far more likely to see its value and treat it as a priority.”
Schedule your Sleep: You need to sleep at same times every night. Most adults need between seven and nine hours sleep, though Dr Chris Winter, author of The Sleep Solution, cautions that it is different for everyone: “Research says six to seven is fine for many people,” he explains – so take some time to learn what you need and work from there. Crucially, your sleep pattern should happen ideally between the same hours each night. Keeping the same bedtime and wake up time, all the time, is really important, it helps to program the body to sleep better and can help with insomnia issues and frequent wakings.
Respect the Routine: Give yourself adequate time to wind down sufficiently before bedtime. This helps you to relax and stop feeling anxious, and allows your body to prepare for sleep. Routines also help us internalise behaviours, so the more you do this, the easier it will become to fall asleep each night. Arianna Huffington swears by her routine, which starts at least half an hour before bedtime, and includes the turning off all devices, a hot bath, dressing in pyjamas and reading a physical, tangible book – nothing work-related – for ten minutes before she turns off the lights. “Creating a transition ritual to sleep is absolutely key,” she says.
Clutterfree and Cosy: You do need the right bedroom environment for sleep - one that is cool, quiet, dark and clutter-free. Think about temperature, it needs to be relatively cool, and quite dark too. Try to keep your bedside tables as free from clutter as possible, just a book or a simple lamp, and spend time choosing bedding and linen that you love, that isn’t too hot or too irritating for sensitive skin. Wear proper nightclothes to bed too, that you only wear in bed, and that you look forward to putting on each night. And try to keep your bedroom as a sleep sanctuary, tidy, free from reminders about daily life, a space that calms and soothes. “Much of what keeps us from sleeping is the clutter in our minds,” says Huffington. “And the clutter in our physical space creates stress with visual cues that can keep the mind occupied by reminding us about what’s incomplete.” This includes, of course, your phones. And, in fact, we recommend putting all electronic devices outside your bedroom – Huffington refers to ‘putting her phone to bed’ which she says sends a message to her mind that that part of her day is now over until the morning.
It’s All About the Bed: The most important thing for a good night’s, unsurprisingly, is a good bed. In a study in 2001, sleep expert Dr Chris Idzikowski identified that those sleeping on an uncomfortable bed sleep on average up to an hour less than those sleeping on a comfortable bed. “A bed with the correct support, comfort and space will ensure you wake less, move about less, are less disturbed by your partner and are less likely to wake up feeling tired or aching. Make sure you use adequate bed clothes and supportive pillows too. If you’re not comfortable in bed your sleep won’t be as deep,” advises Lisa Artis from The Sleep Council, UK.
Sleep Positivity: As with most things, your state of mind matters. “I love the idea of rekindling the romance with sleep,” Huffington wrote in her book, and Dr Chris Winter agrees, explaining that actually, lots of people who think they are insomniacs are not, but have simply fallen out of love with sleep. In short, their relationship with sleep has broken down. “People decide whether they are good sleepers or bad sleepers and everything is framed by that. I have decided that I am a good sleeper, so if I have a bad night I view it as no big deal. Good sleepers have this inner belief that they are going to be fine whatever happens that night. This is the mentality everyone needs to find.”
Wake Well: And finally, once you have fallen asleep, remember to respect the process the next morning. Allow yourself time to wake, at your allotted hour, and resist the urge to turn the lights on instantly or check your phone. “A big part of my ritual is about what I don’t do,” says Huffington. “When I wake up, I don’t start the day by looking at my smartphone. Instead, once I’m awake, I take a minute to breathe deeply, be grateful, and set my intention for the day.” Waking in this way, ensures the night that will follow will flow from this positive start. Dr Chris Winter adds that it is also really important to wake up at the same time every morning. “My single most important piece of advice for sleeping well is to pick a wake-up time and stick to it. Routine lets the brain know what’s coming, it loves consistency. Add some exercise outside first thing in the morning to begin a great bedtime routine.”