Reset + Revitalise: Expert Sleep Tips

Sleep is a period of vital restoration; our golden time for our bodies to recharge, our cells to rejuvenate and our conscious minds to enjoy a well-deserved break. 

Getting your eight hours of rest each night is not just about clocking in the hours on the pillow – it's about embracing the essential, life-enhancing benefits of quality sleep. 

Achieving restful sleep isn’t always as easy as lying down in your bed at night. Did you know that almost 1 in 5 people in the UK aren't getting enough sleep¹? This lack of adequate sleep can lead to a host of health issues, from weight gain to impaired brain and motor function². 

Supported by expert advice and the latest research, we're sharing practical tips to help you reset your routine to slumber and revitalise your sleep quality.  

1. Morning sun exposure: Exposing yourself to sunlight in the morning helps regulate your circadian rhythm, making it easier for you to fall asleep at night³. Open those blinds and let the natural light in! 
2. Restorative movement: Regular movement is not only beneficial for your physical health, but it can also have a positive impact on your sleep. Experts Loprinzi and Cardinal maintain that moving in ways you love during the day improves sleep quality and reduces feelings of fatigue⁴. Try a 10-minute workout from the JSHealth App or go for a walk during your lunch break to boost your energy levels and enhance your sleep. Remember to avoid vigorous activities close to bedtime as this can actually make it more difficult to fall asleep.
3. Limit caffeine after 12pm:  If you're a coffee lover, be mindful of how much caffeine you consume during the day. Caffeine can stay in your system for up to 12 hours and disrupt your sleep cycle⁵, so try to limit or avoid caffeine after lunchtime.
4. Protein with dinner: A recent study from the American Journal of Clinical Nutrition suggests including protein in your dinner can help regulate your blood sugar levels and prevent any sudden drops during the night that could disrupt your sleep⁶. Try incorporating lean proteins such as chicken, fish or tofu into your evening meal.
5. Switch off screens by 8.30pm: Harvard University sleep researcher Stephen Harvey notes the harmful effects of blue light emitted from screens on suppressing the production of melatonin, a hormone that helps regulate your sleep⁷. “A mere eight lux—a level of brightness exceeded by most table lamps and about twice that of a night light—has an effect,” Harvey corroborates. Switching off screens at least an hour before bed can significantly help improve your sleep quality.
6. Deep belly breaths: Before you go to bed, take a few deep belly breaths. This can help relax your body and mind, making it easier for you to fall asleep. You can also try incorporating calming bedtime yoga poses such as child's pose or legs up the wall.
7. Nighttime supplements: Supplementing before bedtime with magnesium, lavender and chamomile can calm and soothe the nerves, relieving disturbed and restless sleep. Saffron has also been shown to maintain healthy sleeping patterns and enhance sleep quality⁸.
8. Stick to a consistent bedtime: Going to bed and waking up at approximately the same time each day can help regulate your body's internal clock and improve the quality of your sleep. Try to stick to a consistent bedtime, even on weekends.

Beyond physical restoration, sleep is also when our minds process emotions, solidify memories and replenish creativity.

To optimise this restorative process, it's important to craft an ideal sleep environment – one that is cool, dark, quiet and comfortable. Make your bedroom a sanctuary for quality sleep and wake up to a healthier, happier and revitalised you.

Sweet dreams!

References: 

1. Mental Health UK (n.d.). Sleep and mental health. [online] Mental Health UK. Available at: https://mentalhealth-uk.org/help-and-information/sleep/.
2. Chattu, V., Manzar, Md., Kumary, S., Burman, D., Spence, D. and Pandi-Perumal, S. (2018). The Global Problem of Insufficient Sleep and Its Serious Public Health Implications. Healthcare, [online] 7(1), p.1. doi:https://doi.org/10.3390/healthcare7010001.
3. SMITH, S. and TRINDER, J. (2005). Morning sunlight can phase advance the circadian rhythm of young adults. Sleep and Biological Rhythms, 3(1), pp.39–41. doi:https://doi.org/10.1111/j.1479-8425.2005.00153.x.
4. Loprinzi, P.D. and Cardinal, B.J. (2011). Association between objectively-measured physical activity and sleep, NHANES 2005–2006. Mental Health and Physical Activity, 4(2), pp.65–69. doi:https://doi.org/10.1016/j.mhpa.2011.08.001.
5. Drake, C., Roehrs, T., Shambroom, J. and Roth, T. (2013). Caffeine Effects on Sleep Taken 0, 3, or 6 Hours before Going to Bed. Journal of Clinical Sleep Medicine, 09(11). doi:https://doi.org/10.5664/jcsm.3170.
6. Zhou, J., Kim, J.E., Armstrong, C.L., Chen, N. and Campbell, W.W. (2016). Higher-protein diets improve indexes of sleep in energy-restricted overweight and obese adults: results from 2 randomized controlled trials. The American Journal of Clinical Nutrition, 103(3), pp.766–774. doi:https://doi.org/10.3945/ajcn.115.124669.
7. Harvard Health Publishing (2020). Blue light has a dark side. [online] Harvard Health. Available at: https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side.
8. Lopresti, A.L., Smith, S.J., Metse, A.P. and Drummond, P.D. (2020). Effects of Saffron on Sleep Quality in Healthy Adults With Self-Reported Poor Sleep: A Randomized, Double-Blind, Placebo-Controlled Trial. Journal of Clinical Sleep Medicine. doi:https://doi.org/10.5664/jcsm.8376.