Sleep Well and Wake Refreshed and Energised

Dispel the limiting myths

Sleep myths are common. Though you might think that these are harmless, the truth is that they can feed into unhelpful beliefs and worsen your sleeping problems. If you believe, for example, that drinking alcohol improves your sleep, or that you can thrive on five hours sleep a night, you'll be fostering harmful habits and putting yourself at risk.

Lack of sleep causes damage that goes far deeper than simply feeling tired. It doesn't just make you grumpy and tired, it wears you down in other ways because you are deprived of the restorative and healing powers of sleep. Apart from the threat to physical and mental wellbeing, chronic tiredness makes you more prone to errors and accidents.

So, if you taking action to improve your sleep, it’s also important to separate sleep fact from sleep fiction and dispel some of the more common myths.

Older people need less sleep

Though sleep patterns change as we age, the amount of sleep we need generally doesn't. Older people may wake more frequently through the night and may actually get less nighttime sleep, but their sleep need is no less than younger adults. Because they may sleep less during the night, older people tend to sleep more during the day.

Alcohol makes you sleep better

Drinking alcohol can make you tired and cuts the time it takes to first drop off. And, of course, drinking a lot will knock you out. But the result is fragmented sleep. Drinking alcohol less than two hours before bed reduces REM and people tend to wake more often. REM the stage is when most dreaming occurs, and it is very important for emotional regulation and memory; it's when the brain does it's 'housework.

Yawning is a sign you’re tired

There are many things apart from fatigue that can trigger yawning. Sometimes we yawn on awakening or during the day if we’re bored or even if someone else does! People can yawn to cover deception or to end a conversation. Yawning also

Catching up at weekends is OK

Binging doesn't replace lost sleep as well as you might think. Sleeping longer at the weekend to make up for lost sleep during the week upsets your circadian rhythms and makes refreshing sleep less likely. Regularity programmes mind and body to sleep better. It's best to keep a consistent schedule if you want restful and refreshing sleep. Therefore, if you have missed sleep during the week make up for it a bit at a time – say, one to two hours a day for a week – to avoid disturbing your regular sleeping pattern

Some people don't dream.

We all dream, but we don't necessarily remember it.

When we dream, we process emotions and experiences that we've had during the day. That seems to be important for both emotional and mental health, according to Walker. Dreams are also connected to problem-solving and creativity.

You don't need a lot of sleep to function well

This is one of the most tenacious myths, it won't go away.

It is one of the most damaging myths to health, say researchers.

Former British Prime Minister Margaret Thatcher famously had a brief four hours a night. German Chancellor Angela Merkel has made similar claims, and swapping hours in bed for extra time in the office is not uncommon in among driven business execs.

People who frequently sleep less than six hours a night are at significantly increased risk of stroke and heart disease. There's evidence too that lack of sleep can alter how you respond to stress, releasing hormones that speed up heart rate and raise blood pressure.

Laying the myths to rest

Myths like these are often so deeply rooted that many people take them to be facts. The result is that we can mistakenly collude in our own sleep deprivation. When we buy into sleep myths, it makes it harder to break the bad habits that interfere with good sleep.

Getting the facts straight feeds directly into creating the right mindset to set you on the path to sleep recovery. Sleep myths are tenacious but when you understand they are false you set yourself free.

The Enemies of Sleep

Since sleep is a natural and essential ability shared by virtually all species, poor sleep isn’t the result of some genetic malfunction. In most cases, poor sleep happens because something is getting in the way of you sleeping.

Many people say, for example, that their sleep started to suffer due to shift-work or long-distance travel. It may be that the original trigger incident is several years in the past, and that the conditions that caused the sleep problems with sleep no longer apply. But they just haven’t found the way get back into a normal sleeping rhythm.

The right sleeping environment is also important. A bedroom should be quiet, the right temperature, comfortable and inviting, to encourage regular sleep.

If you are worried about something – and we all are from time to time – taking your cares and concerns to bed with you may seem unavoidable. But there are ways to leave them at the door so that the quality of your sleep doesn’t suffer.

Stress is endemic in our lives these days, so learning how to manage stress effectively during the day, and how to de-stress before bed, will mean that there is less chance of stress disturbing your sleep.

Ignoring the stressors or denying your worries generally doesn’t work. Stress is a common cause of poor sleep, so dealing effectively with the effects of stress is a must. If not, the chances are that your mind will continue to work on the problem while you are attempting to sleep.

There's a circular relationship between sleep and mental health. Living with a mental health condition can affect how well you sleep, and poor sleep can have a negative impact on your mental health.

It follows that restoring balanced sleeping patterns is a vital part of restoring mental stability and wellbeing.

Whatever the causes of disrupted sleep, learning the right steps and sticking to a routine is an effective way to overcome the enemies of sleep.

Consider your evening habits

Many of our evening habits can interfere with sleep in some way. As a starting point in your sleep improvement programme, consider the points in this lesson.

Caffeine

It goes without saying that you should avoid stimulants before bed.

Caffeine, alcohol and sugary foods may give short-term help but they are stimulants which can disturb your sleep.

Caffeine, for example, can remain effective in your system for up to six hours which means that a cup of coffee at 5 pm could still be affecting you as you approach bedtime.

Remember too that caffeine isn't only present in coffee, it's in tea and many energy drinks as well.

It's not just that caffeine stops you sleeping. One study found that it can delay the timing of your body clock and reduce your total sleep time.

Alcohol

Some people believe that alcohol helps them sleep. A nightcap is accepted as a good idea in many cultures.

But, though alcohol may help you drop off, it can interfere with the deep restorative phase of sleep that you need to be properly rested.

Of course, drinking is an evening pastime for many people, and while moderate alcohol consumption may not cause problems, you should definitely avoid alcohol within two to three hours of bedtime if you want the best quality sleep.

Incidentally, according to NHS guidelines:

On average, it takes about 1 hour for your body to break down 1 unit of alcohol.

And there are 2 units in a pint of low-strength lager, beer or cider. If you drink a large (250ml) glass of wine, your body takes about 3 hours to break down the alcohol.

Bedtime TV

Not only does television in the bedroom keep us up later at night, but there are also studies that suggest that watching television before bed can disrupt sleep cycles. Removing the television from your bedroom results in more sleep and better sleep.

It isn't only that the light emitted by the TV keeps you more alert when you should be winding down. Think about the content of most TV programmes. They are designed to stimulate you and engage your emotions. From the news to the soaps, it's a diet of drama, suspense, shock and conflict. Not good news before bed.

Even if you think that none of that affects you, bedroom TV watchers also tend to stay up later and get less sleep.

Mobile phones

The same goes for mobile phones and tablets. The rule should be 'not in the bedroom'. There are several reasons why this is a problem. There's the temptation of social media, unexpected alert tones, and, once again, the light from the screen which can all intrude.

If you use your smartphone as an alarm, or to listen to music or audiobooks before bed, then consider getting an alarm clock or an MP3 player.

Tension

Avoid discussing anything that can cause you to worry or cause an argument before bed.

Some couples find, especially if they have children, that the only opportunity they have to talk about things they need to discuss is when they go to bed. The bedroom should be for sleep-related activities only. So avoid heavy topics at bedtime.

Reading choice

Finally, reading or listening to an audiobook can be a great way to relax, but remember, as with the TV, that high-drama scary stories can have the opposite effect, so choose your reading matter wisely.

It may seem that getting a good night’s sleep is all about what you mustn’t do.

The pointers mentioned here are precautionary. They are all been proven to threaten good quality sleep and so are worth considering if you suffer from poor sleep.

It’s not all about cutting out bad habits.

As we’ll see in the next lesson there are plenty of things you CAN do to ensure that your sleep improves.

First Steps to Better Sleep

Millions of people complain about poor sleep. Surveys show that, worldwide, people average around 20% less sleep a night than we actually need. Given the potential harm that sleep deprivation can cause this is a revealing figure.

Statistics can tell us a lot about averages, but at a personal level, it is easy to buck the trend by taking control of your own sleeping patterns. So if your sleep is less than you'd like (or need) there's a lot you can do.

Despite this, many people who suffer from poor sleep don't consider the first and most obvious causes.

The bedroom environment and our habits around bedtime are often contributory factors, but equally, they are often the last thing that insomnia sufferers consider changing.

Millions of people complain about poor sleep. Surveys show that, worldwide, people average around 20% less sleep a night than we actually need. Given the potential harm that sleep deprivation can cause this is a dramatic figure.

Statistics can tell us a lot about averages, but at a personal level, it is easy to buck the trend by taking control of your own sleeping patterns. So if your sleep is less than you'd like (or need) there's a lot you can do.

Start with the simple stuff

The most basic idea is that you should prepare for sleep and enjoy sleeping. And the most essential part of that is that you should sleep in a nice space, which is dedicated to bed-related activities (which is why it’s called a bedroom).

And if that requires tiring activities like clearing out the clutter, redecorating, and shopping for the best bed linen you can afford, so much the better.

The Sleep Environment

If you struggle to fall or stay asleep, then why leave anything to chance?

Thinking about where you sleep can draw attention to factors which won't actually be responsible for stopping you sleeping, but which can certainly have a big impact on the quality of sleep you get.

Although people can get used to sleeping anywhere, the bedroom environment is often the last room in the house that they think of when prioritising their decorating plan.

Your bedroom

First and foremost, your bedroom should be a sanctuary. It should be quiet, tidy, dark at night and the right temperature (cool but not cold). As you walk in it should be pleasing to the eye; it should invite you to stay there and relax.

Quiet

Extraneous noise, whether from outside or inside the room, will filter into your mind while you are asleep. We can adjust to noises we anticipate or are familiar with (if you have ever lived on a flight path or by a railway track you'll know this).

However, adjusting to noise doesn't make it irrelevant. Do your best to minimise intrusive noise from outside; you may not be able to prevent the early morning refuse collection, but you could try closing the windows and buying thicker curtains.

Noise from inside the room is more insidious. Ticking clocks, gurgling radiators, humming air conditioning or electrical devices will all intrude.

You may have 'got used' to the sounds so that you can filter them out, but if it's good night's sleep you're after, why take chances?

Light

The same goes for intrusive light from sources inside or outside. Streetlights and the headlights of passing cars can be shut out with opaque blinds and/or curtains (blinds plus curtains will also provide an extra layer of defence against noise).

Be sure to minimise the light from alarm clocks and other electronic displays. If you are a light sleeper, having the digital alarm clock display a few inches from your face isn't going to help.

Temperature and ventilation

The optimum temperature for sleeping is about 18°C (65°F). Bedroom heating should be set lower than other parts of your home, and a cooler bedroom is not only better for sleeping, it is better for health.

Avoid over-covering yourself. Wear sensible sleepwear in natural fibres, and remember that heavy bedclothes may seem secure and comforting, but they also lead to overheating and sweating.

It can be a tricky balance ensuring adequate ventilation, particularly in the colder months, but if you are properly covered you won't get cold. Fresh air is important for good sleep and if the ventilation is adequate (you don't need a gale or a draught, a small window left open is enough), you'll wake clear-headed and free of muzziness.

The not-so-obvious stuff

Now we come to the less obvious factors for your sleeping quarters to serve you well. Most importantly, how does it look and feel as you walk in? It should be inviting; as you enter you want to stay and relax.

Think about colours, clutter and comfort. It is self-evident that the colours and lighting should be relaxing and subdued. Likewise, your bed should be comfortable and bed linen made of natural fibres and of good quality.

When did you last wash or replace your duvet? It's not just about cleanliness and appearance, it's also about comfort.

Remove clutter, and if your bedroom MUST double as an office, then turn off all equipment at night (off, not standby), and hide it with a screen. Ideally, though, a bedroom is a private space for sleeping and intimacy, nothing else.

For comfort, make sure you have a decent bed that you love getting into. In general, people pay too little attention to choosing a bed (and pillows), often guided more by aesthetics and price than the consideration that they'll be spending a third of their life in it. Get the best mattress you can, test it before you buy it, and then clean it regularly as the makers recommend.

Sleep hygiene

The sleeping environment is important, but it is only one aspect of what might be considered a 'good sleep guide'. Three other important recommendations are:

• Go to bed and wake at the same time

• Relax at least one hour before bed

• Ensure that bed and bedding are comfortable.

Improving your sleep doesn't have to be a complicated process. The recommendations here are simple to understand and relatively easy to apply.

Developing a Sleep Ritual

An activity which consumes a third of our lives is surely worth doing well and, generally, doing something well needs some preparation. Preparing to sleep well doesn't just happen the moment you go to bed, you should be getting ready for an hour or so before.

If you develop an evening wind-down routine you can powerfully influence how you sleep, and how you feel when you wake in the morning.

From routine...

With that in mind, it's worth considering that your pre-bed routine as essential to a good night's sleep. You may already have a regular set of habits before bed (e.g. a warm drink, undress, clean teeth, nighttime reading). A routine like this signals 'time for bed' and prepares mind and body for sleep, and some people might consider this a ritual, but it isn't.

Though the term is often used to describe an unvarying routine, as in "My morning ritual of greeting the boss", properly used 'ritual' is something else.

...to ritual

Rather than an automatic sequence carried out without thinking, a ritual is "a series of actions performed according to a prescribed order" (OED). Whereas routine means you don't have to think about it, a ritual is deliberate, purposeful, and mindful. The intent behind it is what makes it a ritual.

Rituals have been used since the dawn of time and, as far as we know, by all human cultures. One of the main aims of ritual is to facilitate change or mark a transition. As this happens they fulfil a deep need in us. They may only be symbolic, but rituals prepare us psychologically for what is to come.

Tradition

Traditionally, rituals have been social events, often associated with the sacred, and for healing, acknowledgement, and even acceptance.

On a personal level, these aspects are still significant. For example, many therapists will prescribe a ritual to help with healing or letting go, or to mark a threshold or a new beginning in a person's life.

Rituals allow us to complete things in a prescribed way. An effective sleep ritual marks the transition from day to night, from activity to rest, and so it prepares you for sleep. Used consciously, it can help with temporary 'letting go' of daily cares and concerns to be able to rest more fully. It provides a space for you to focus on yourself and to reflect.

Conscious and unconscious reflection is a key aspect of any ritual. Your choice of actions (exercise, breathing, bathing for example) are less important than the conscious intent behind them (e.g. "I'm winding down, preparing for a good night's sleep", or "I'm emptying my mind to prepare for untroubled sleep).

How to...

A ritual can evolve out of a sequence of activities, but the more deliberate and specific you are in setting out your routine and sticking to it mindfully, the better it will serve you. The exercises below illustrate how you might do this.

Many people have a pre-bed routine, maybe you already do. Shaping these habits to harness the power of ritual will enable you to improve both the quality of your sleep and the benefit you derive from it.

Breathing as Nature intended

In this lesson gives an overview of five types of activities that can help you to sleep well.

The foundational skill here is breathing. Learning conscious control of breathing is a central element in many other disciplines, and when we breathe naturally (using the abdomen), that alone has a wide range of physical and emotional benefits.

We are all born with the natural ability to breathe from the abdomen (using the diaphragm) to take deep, refreshing breaths. But as we grow we frequently unlearn the habit. Many things contribute to this. Posture, stress, and the way we exercise (or not) and many other factors can lead to a gradual shift to shallower breathing using the chest and shoulders.

Abdominal ( diaphragmatic) breathing has many benefits. Chief among these is that it counters the effects of stress. Deep breathing activates The calming action of such deliberate breathing activates the parasympathetic nervous system, slowing the heart rate, lowering blood pressure and initiating the 'rest' part of the body's rest-activity cycle.

Deep breathing features in traditions such as yoga and meditation, but even without these associated practices, (re)learning to breathe as nature intended, from the diaphragm, provides a foundation for better all-round health and functioning.

Four of the five example exercises which follow use breathing specifically as a core element. Even when you are not focused on your breathing, when reading or listening to music, for example, you will benefit if you have trained yourself to breathe as Nature intended.

Learn Quick Relaxation

This brief, guided relaxation technique is an audio exercise that will guide you to inner calm and comfort. Two minutes is all it takes to learn to train yourself to relax quickly, whenever you feel the need. All you need to get started is your computer or mobile device.

Although this recording lasts longer than two minutes – partly due to included instructions – it is called a 'two-minute' relaxation because, with practice, that is what many people find they reduce it to once they have taught themselves and no longer need the recording.

Follow the instructions and you can quickly give yourself a feeling of peace and inner calm. Use it regularly, and see how it makes a difference to your energy, creativity and relaxation.

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Please note: You should only practice relaxation and breathing exercises when you are fully available to do so. Do not attempt to listen to or carry out relaxation or breathing exercises when you are engaged in anything which requires your full attention or where distraction would put your or others at risk, such as driving a motor vehicle.

This 10-minute guided relaxation guides you to inner calm and comfort. It is designed to help you practice relaxation. All you need to get started is your computer or ‘phone. Follow the instructions and you can quickly give yourself a feeling of peace and inner calm. Use it regularly, and see how it makes a difference to your energy, creativity and relaxation.

How Does It Work?

Guided relaxation helps improve a sense of wellbeing by enabling you to step off the daily merry-go-round of demand. It’s the perfect antidote to stress and even anxiety, but it does more.

When you take a few minutes to relax deeply you are actually putting back some of what daily demands take out of you. It’s easy to get caught up in the daily whirl and override your naturally occurring rest-activity cycle. Sometimes this is absolutely necessary, but it comes at a cost; over time, we lose the ability to truly relax.

Guided Relaxation, Natural Rhythms

This exercise can restore that natural balance. There are many benefits of being able to relax regularly and properly. For example, when you take time to relax you’ll not only feel less stressed. Sleep often improves, along with creativity, energy and a general sense of wellbeing.

Guided relaxation, especially when it becomes part of your routine, helps compensate for what life takes out of you by restoring natural balance the way nature intended.

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Please note: You should only practice relaxation and breathing exercises when you are fully available to do so. Do not attempt to listen to or carry out relaxation or breathing exercises when you are engaged in anything which requires your full attention or where distraction would put your or others at risk, such as driving a motor vehicle.

Breathing is one of the few bodily functions that can either be voluntary or involuntary. We can do it unconsciously and consciously. As our thinking and our bodily systems are linked, our patterns of breathing play a vital role in how much we respond to what's going on around us.

Since breathing is a clear early-warning signs of stress, by becoming aware of your breathing and consciously controlling it, you can gain greater mastery over stress.

You may not be able to do much about stressful circumstances,  but you can control your physical and emotional responses to it. This, in turn, can make you more resilient when you are under stress or pressure.

Developing healthier habits of breathing means you will be able to relax at will. You'll suffer less from the negative effects of stress. One of the first benefits which many people notice is that their sleep improves. 

Breathing naturally

We are all born with the natural ability to breathe from the diaphragm to take deep, refreshing breaths, but as we grow we frequently unlearn the habit. Many things contribute to this. Posture, stress, and the way we exercise (or not) and many other factors can lead to a gradual shift to shallower breathing using the chest and shoulders.

Abdominal breathing has many benefits. First and foremost it counters the negative effects of stress. Because deep breathing activates the parasympathetic nervous system, it slows the heart rate, lowers blood pressure and triggers the 'rest' part of the body's rest-activity cycle. This soothing effect also helps prepare the body for sleep.

Deep breathing features in traditions such as yoga and meditation, but even without these associated practices, (re)learning to breathe as nature intended, from the abdomen, provides a foundation for better all-round health and functioning.

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Please note: You should only practice relaxation and breathing exercises when you are fully available to do so. Do not attempt to listen to or carry out relaxation or breathing exercises when you are engaged in anything which requires your full attention or where distraction would put your or others at risk, such as driving a motor vehicle.

This exercise will help you learn abdominal breathing.

Abdominal breathing has many benefits. First and foremost it counters the negative effects of stress. Because deep breathing activates the parasympathetic nervous system, it slows the heart rate, lowers blood pressure and triggers the 'rest' part of the body's rest-activity cycle. This soothing effect also helps prepare the body for sleep.

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Please note: You should only practice relaxation and breathing exercises when you are fully available to do so. Do not attempt to listen to or carry out relaxation or breathing exercises when you are engaged in anything which requires your full attention or where distraction would put your or others at risk, such as driving a motor vehicle.

Four by four breathing is a technique to relax and calm you. It can reduce stress and improve your mood, so it is recommended for all-round wellbeing. If you can't sleep, it's a great way to drop off again  It can also help combat insomnia by producing a calming effect before bed.

Four by four breathing is also known as box breathing or square breathing.

It's a simple technique but you'll still need to practice. If you start to feel dizzy at first it's because you are overdoing it. If that happens so just stop for a few minutes and go back to your normal breathing.

Practice the sequence for a maximum of four cycles as shown in this lesson video. You can do this several times a day as routine, and any time you begin to feel stressed or anxious.

Why do this?

Conscious deep breathing is an effective way to slow down your bodily functions. This is because a slower rate of breathing calms and regulates the autonomic nervous system.

That's the part of the nervous system which controls the automatic functions of the body, like breathing, heartbeat, and digestion.

The slow holding of breath reduces heart rate and blood pressure. Slow breathing out then stimulates the parasympathetic system. This produces a calm and relaxed feeling in your mind and your body.

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Please note: You should only practice relaxation and breathing exercises when you are fully available to do so. Do not attempt to listen to or carry out relaxation or breathing exercises when you are engaged in anything which requires your full attention or where distraction would put your or others at risk, such as driving a motor vehicle.

Progressive Muscle Relaxation is a deep relaxation method used to combat insomnia and to control stress and anxiety. It is a simple technique which uses the sequential tensing and releasing of different muscle groups throughout the body.

You can begin with the head and neck, then work down through the body, or you can do it the other way round, working from your feet and ankles, and then upwards.

Start by tensing, say, the muscles in the neck and shoulders and holding the tightness for a few seconds. Then, as you release the tension and notice how it feels to relax you are simultaneously beginning to let go of tension and learning how it feels to be tense.

If you are under stress, worried or anxious, tension can build up during the day without you realising it. As the effect accumulates you can lose touch with how it actually feels when you are relaxed.

Through practice, you begin to notice the difference between feelings of tension and relaxation. By tensing and releasing, you learn not only what relaxation feels like, but also to recognise how it feels as tension builds in you throughout the day.

Emotional benefits

The technique of progressive muscle relaxation was first defined by Edmund Jacobson in the 1930s.  His idea was that mental calmness is a natural result of physical relaxation. Progressive muscle relaxation can be learned by nearly anyone and needs only 10 minutes to 20 minutes a day to practice.

This is a brief summary and reminder of the main points of the course. There are some addition web based recommendations included below.