As the UK marks Festival of Sleep Day today, January 3, the focus turns to the vital importance of proper rest. Yet for countless individuals across the nation, achieving a good night's sleep remains a frustrating and elusive goal, with significant implications for both physical and mental health.
The Foundation of Good Sleep Starts Long Before Bedtime
Marriage and family therapist Emma McAdam has highlighted a critical flaw in common advice for poor sleepers. While many people try to establish bedtime routines, known as sleep hygiene, McAdam argues this approach can be too little, too late. "While sleep hygiene can be helpful, it's kind of like waiting until you retire to plan for retirement," she explained. "It's kind of too late at bedtime to really create this optimal sleep situation."
Instead, she proposes four actionable strategies that target the root causes of sleeplessness, helping to build a sustainable pattern of rest.
1. Prioritise a Consistent Wake-Up Time
Contrary to the often-repeated advice of going to bed at the same time each night, McAdam suggests a different focus. Forcing yourself to bed before feeling sleepy can breed anxiety and frustration, training your brain to associate bedtime with worry. The key, she says, is to concentrate on your 'sleep drive'—the natural need for sleep that builds the longer you are awake.
"When you sleep in late or take long naps during the day, that essentially drains your sleep drive and makes it much harder to fall asleep the next night," McAdam stated. Her recommendation is simple but firm: "Instead, a much better strategy... is to wake up each morning at the same time. And yes, this does include weekends." This consistency helps regulate your body's internal clock more effectively than a fixed bedtime.
2. Harness Light to Reset Your Internal Clock
Your circadian rhythm, the body's natural sleep-wake cycle, is powerfully influenced by light. McAdam explains that exposure to morning light triggers the production of cortisol, providing energy for the day. Conversely, darkness prompts the release of melatonin, the hormone that induces sleepiness.
To set this rhythm correctly, she advises seeking natural sunlight in the morning or using a light therapy box. "Light therapy can help you feel more alert and energised in the morning, but this also advances your circadian rhythm so that you can release more melatonin earlier in the evening," she said. Equally important is avoiding the blue light from phones, tablets, and TVs for about 90 minutes before you plan to sleep.
3. Incorporate Daily Physical Activity
Physical exertion is a non-negotiable component of good sleep, according to McAdam. A body that hasn't been adequately used during the day may not feel ready for rest. "You can focus on sleep hygiene all you want, but if your body isn't tired, you're not going to sleep as well," she noted.
This doesn't require intense gym sessions; activities like walking, dancing, or vigorous household chores can suffice. The crucial caveat is to avoid strenuous exercise too close to bedtime, as it can be over-stimulating.
4. Designate a Daily 'Worry Period'
One of the most common barriers to falling asleep is a mind racing with anxieties. McAdam describes this as "an impossible trap to get out of." Her solution is to proactively schedule a time to process these stresses during the day, thereby freeing your mind at night.
"Schedule a time each day to worry on purpose," she recommends, suggesting a window between midday and 7pm. Dedicate 15 to 30 minutes to sit down and write out all your concerns on paper or in a task management app. "Never worry in your head," she emphasises, as the act of externalising thoughts prevents them from swirling uncontrollably when your head hits the pillow.
Why Quality Sleep is a National Health Priority
The NHS underscores that sleep is fundamental to both physical and mental health, with persistent sleep problems posing a serious risk to overall wellbeing. On this Festival of Sleep Day, McAdam's evidence-based tips offer a practical roadmap away from insomnia. By shifting focus from last-minute bedtime routines to all-day habits that support the body's natural rhythms, lasting change becomes achievable for the many Britons struggling to find rest.
