As the UK marks Festival of Sleep Day on January 3, the focus turns to the vital importance of rest. Yet for countless individuals across the nation, achieving a good night's sleep remains an elusive struggle, with significant consequences for both physical and mental health.
The Foundation of Good Sleep Starts Long Before Bedtime
Marriage and family therapist Emma McAdam has outlined a practical four-step plan to combat persistent insomnia. She challenges the common emphasis on bedtime routines, or 'sleep hygiene', arguing it's akin to planning for retirement only when you stop working. "It's kind of too late at bedtime to really create this optimal sleep situation," McAdam explains, suggesting a more proactive daily approach is key.
1. Prioritise a Consistent Wake-Up Time
Contrary to popular advice, McAdam suggests focusing less on a fixed bedtime and more on a strict rising time. Going to bed before feeling sleepy can breed frustration and anxiety, training the brain to associate bedtime with worry. The core principle, citing sleep expert Martin Reed, is to build your 'sleep drive' – the natural need for sleep that accumulates while awake.
"When you sleep in late or take long naps during the day, that essentially drains your sleep drive," McAdam states. Her recommendation is unwavering: wake up at the same time every single morning, weekends included. This regularity helps solidify your body's internal clock.
2. Harness Light to Reset Your Internal Clock
Your circadian rhythm, governed by light exposure, dictates hormone production. Daylight triggers cortisol for energy, while darkness promotes melatonin for sleepiness. To align this cycle, McAdam advocates for morning sunlight exposure 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," she notes, leading to earlier melatonin release in the evening.
Equally crucial is avoiding blue light from phones, tablets, and TVs for about 90 minutes before your intended sleep time, allowing melatonin levels to rise naturally.
3. Incorporate Daily Physical Activity
A body that isn't tired will struggle to rest. McAdam emphasises that good sleep hygiene alone cannot compensate for a lack of physical exertion. "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 asserts. Activities like walking, dancing, or household chores are sufficient, though strenuous exercise right before bed is discouraged.
4. Designate a Daily 'Worry Period'
One of the most common sleep saboteurs is a mind racing with anxieties at night. McAdam's solution is to break this cycle by scheduling a deliberate 15-30 minute 'worry period' each day, ideally between midday and 7pm. During this time, you sit down and write out all concerns on paper or in a task management app. The critical rule is: "Never worry in your head." This contains anxieties, preventing them from invading bedtime.
With the NHS highlighting the essential role of sleep for health, these strategies offer a tangible, evidence-based path forward for the many in the UK seeking to reclaim their rest and improve their overall wellbeing.
