Top Ten Secrets to Great Quality Natural Sleep by Dr Guy
1. Make time for sleep. The average amount of sleep needed is 7-8 hours, although the
range is 4 to 12hr. If you wake up feeling refreshed and able to cope with your day, you
know you have had enough. Avoid unhelpfully staying up late by setting an alarm to remind
you to go to bed on time.
2. Know your sleep – Sleep is made up of three stages – light, deep and Rapid Eye
Movement (REM) sleep. Each stage has a different job including growth and repair, mood
regulation and memory processing. Human evolution has meant you cycle between all 3
sleep stages every 1.5 to 2 hours and then briefly wake up to check for danger. Hence, why
you might find yourself even more awake than normal during times of stress and worry.
3. Stay awake for 16 hours – Aim to be awake for at least 16 hours a day. With every
passing hour of wakefulness, your sleepiness levels increase, helping to push you into
sleep. The average person needs 16 hours of wakefulness to drive 8 hours of sleep. Avoid
sleeping in or taking long naps during the day as this can weaken your natural sleep drive.
4. Keep your sleep on time - Go to bed and get up at ‘roughly’ the same time each night this will help to keep your body clock on time and promote a strong link between bedtime
and good quality sleep. Keeping an irregular sleeping pattern creates a jet lag effect
whereby the brain starts to sleep and wake at the wrong times.
5. Prepare for sleep - Aim to wind down and darken down at least 30 - 40 minutes before
bed. Switch off all electronic devices (TV, computer & phone), dim the lights and then get
ready for the next day before then gently heading to bed and reading a calming book.
6. Live a sleepy lifestyle - Live a healthy lifestyle that promotes sleep. For example, drink
a moderate amount of caffeine and stop by 2pm. Limit alcohol consumption, especially
close to bedtime. Exercise regularly, ideally during the afternoon or early evening.
7. Have a comfortable bedroom – Aim to sleep in a cool, comfortable, quiet and dark
bedroom. Turn off of the central heating, get a mattress that fits your comfort needs,
block out noise (use ear plugs if needed) and install black out blinds to help create your
perfect sleeping environment.
8. Stay in bed at night - If you are awake at night choose to stay in bed and conserve your
energy by lying still and being calm and relaxed. Be mindful and welcome your thoughts
and emotions – try not to struggle with them or get out of bed to avoid them.
9. Let go of struggling with sleep – Choose to let go of struggling with your sleeplessness.
Sleep is a natural biological process that can’t be controlled and battling against it could
be likened to an endless game of tug of war, which only wakes you up more!
10. Calm your mind - Worrying about the past or catastrophising about the future
promotes night time wakefulness. Be mindful by noticing things objectively and without
judgment in the present moment like the touch of your duvet on your toes or the gentle
movement of air in and out your nose. If your mind wanders onto worry, gently return back
to the present moment.
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