We all know that sleep is essential for overall health and well-being to allow the body to repair and rejuvenate itself.
But did you know that Brits are having more sleepless nights, with searches for “how to sleep” increasing by +350% over the past year.
To help, Cult Beauty has teamed up with medical experts to reveal the optimum amount of sleep we should get per night and tips to help us have a good night’s sleep.
Medical expert Dr Deborah Lee, Dr Fox Online Pharmacy shares that the optimum amount of sleep adults should get is seven hours every night. However, according to recent data by YouGov, 68% of Brits are not getting seven hours of sleep per night.
Here are tips to get a better night’s sleep
Lack of sleep can severely impact mood, memory and bodily function and lead to poor performance in daily activities. Below, Dr Balu, Consultant Psychiatrist (MBBS, MRCPsych, CCST, MBA) at Cannaray, shares his top tips for improving sleep quality and duration for those struggling to sleep.
Create a relaxing and regular sleep routine
“Building and maintaining a regular “bedtime schedule” is important as it creates a routine for the brain and body to latch onto and relax into over time.”
“The schedule can be as simple as a list of things to do at a certain time, like 10 pm, turn off the TV. 10:05, brush teeth. 10:10, take CBD oil. 10:15, meditation, 10:30, use pillow spray, etc. That way, you’re ticking little tasks off a list, giving your brain the help to focus on winding down.”
“Relaxation techniques like deep breathing exercises get a lot of criticism, but done right, they genuinely help. Think of them in the same way as yoga or meditation; they each play a role in helping to calm your mind and body before bed, making it easier to fall asleep.”
Avoid electronics before bed
“This seems obvious, but how often do we say we’re going to bed, then we end up scrolling TikTok for another hour before we try to sleep? You want to plug your phone in to charge, then leave it alone.”
“You need to remove all electrical stimuli from interacting with your brain at least an hour before you want to sleep, as the blue light emitted by these devices can disrupt your body’s production of melatonin – the chemical that regulates sleep.
“Instead, pick up a book, write in a journal, or work on that 1000-piece puzzle. Anything but electronics.”
Cut out stimulants from midday
“As well as technology, you shouldn’t be consuming any kind of stimulants a good eight to ten hours before you want to go to sleep, as they will do the exact opposite of what you want to achieve.”
“I know it’s hard, especially when you’re tired, to not reach for things that will stimulate you throughout the day, whether that be sugar, caffeine, alcohol or tobacco, but it’s the last thing your body needs to relax into sleep.”
“If you must use something to help you get through the day, CBD capsules are fortified with vitamin D3, vitamin C and Zinc for energy and immune support, and are a natural energy source for when you’re feeling sluggish from a poor night’s sleep.”
Consider bright light therapy
“Bright lights like SAD lamps and sunrise alarms are great for mimicking the natural effects of the sun on your internal body clock, so sitting near a bright light box for 30 mins after you wake up will kick start your internal clock.”
“Many people who suffer from the symptoms of perimenopause struggle to regulate their body clocks because of side effects like insomnia and sleep fragmentation. Using bright light therapy in the morning can help to advance your internal clock, which will, in turn, help them fall asleep easier.”
Consult with a healthcare professional
“If you are experiencing persistent sleep problems related to perimenopause, it’s important to talk to your healthcare provider. They may be able to recommend medication or other treatments that can help improve your sleep quality and duration.”
If undisturbed sleep sounds like a distant memory, alongside following the tips above, why not shop some wonderful sleep aids from calming pillow sprays to sleep supplements here.
The articles we publish on Psychreg are here to educate and inform. They’re not meant to take the place of expert advice. So if you’re looking for professional help, don’t delay or ignore it because of what you’ve read here. Check our full disclaimer.