Sleep deprivation can have serious short and long-term consequences, so developing healthy habits is non-negotiable.
In light of World Sleep Day on March 14, a sleep expert spoke exclusively to GB News about how Britons can better their bedtime routines. Among other nighttime rituals, those struggling to sleep are advised to ditch their PJs.
Sleep, as defined by the Sleep Foundation, is an “essential function” that allows the body to “recharge”, remain “healthy” and “stave off diseases”.
Experts added: “Without enough sleep, the brain cannot function properly, impairing your abilities to concentrate, think clearly and process memories.”
‘23% of us prefer to sleep naked and there could be some significant health benefits to this’
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For optimal brain and body functioning, sleep expert Martin Seeley from MattressNextDayshared his five top tips for a “better night’s sleep”.
How to sleep better
Swap pyjamas for your birthday suit
Some 23 per cent of us prefer to sleep naked and research shows there could be some significant health benefits to this, with the biggest being temperature regulation. As we sleep, our body temperature drops, helping us produce melatonin. It rises again towards the morning to help you wake up.
Sleeping naked aids this process, as no heat-trapping pyjamas are getting in the way of your core temperature dropping. Overheating can seriously hinder your chances of a deep sleep, so sleeping naked means your body can easily dissipate heat and cool you down, especially if you tend to sweat during the night.
Set yourself a sleep routine
Our sleep is determined by our circadian rhythm, which is why having a routine for bedtime is central to getting good quality sleep.
Start by setting yourself some steps every night before going to bed, such as dimming the lights, listening to relaxing music or maybe meditating. Over time, your brain recognises these cues and realises it’s time for sleep.
You should also establish a consistent bedtime and wake time and stick to it as much as possible, even over the weekends.
Make your bedroom a haven for good sleep
Our sleep environment plays a huge part in how well we sleep. A dark, quiet room is best for promoting restful sleep and ensuring the temperature is right can stop you from waking up in the night.
Soothing smells like lavender can promote relaxation, which you can get in the form of pillow sprays or a reed diffuser. And don’t underestimate the importance of a comfortable mattress, pillow and bedding.
Shower before bed
Even if you work in an office, your skin and hair collect huge amounts of bacteria and airborne pollutants, including pollen, dirt, sweat and general germs.
These then stay on your skin until you wash them off, so if you shower in the morning, you’re going to be transferring this grime into your bed while you sleep. Your body also produces natural oils throughout the day.
Sebum, the natural oil that stops your skin from drying out, is at its highest production rate in the afternoon.
By showering at night, you cleanse your body of these impurities, preventing your pores from clogging up and causing acne, and promoting a more hygienic sleeping environment. This can become part of your sleep routine.
Address any sleep disorders
Sleep disorders can arise from various factors, including underlying medical conditions, mental health issues or lifestyle choices.
Common sleep disorders include insomnia, sleep apnoea, narcolepsy and restless legs syndrome. If you think there is an underlying issue causing problems with your sleep, you should start by keeping a sleep diary, including information such as daytime activities, what time you ate and whether you had any alcohol.
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Martin also debunked popular myths surrounding sleep, warning that some common claims are “dangerously wrong”.
Sleep tips that are harmful rather than helpful
The body gets used to a lack of sleep
The body does not adapt to a lack of sleep. After a few nights of insufficient sleep, you are likely to feel sleepier during the day.
This increase in daytime drowsiness may stabilise over weeks or months without enough sleep, but this does not mean that your body is functioning optimally or is effectively adjusting to sleep loss.
You should stay in bed as long as you can if you can’t fall asleep
Instead of tossing and turning in bed, it can be better to get up and do something relaxing in a quiet and dim setting.
This may mean reading a book without using your smartphone or other electronic devices – and then trying to go back to bed once you begin to feel drowsy.
A couple of beers or a glass of wine before bed is the perfect way to sleep more soundly
A drink or two can be relaxing, inducing drowsiness that makes it easier to initially fall asleep. However, the quality of sleep declines considerably.
Sleeping with the light on is harmless
It is best to sleep in a room that is as dark as possible. Even when you are in bed with your eyes closed, low light can increase the risk of awakening.
