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A good night's sleep beats a holiday according to most Britons
6 July 2005
You might think the answer would be a holiday or retail therapy or even relaxing with a nice bottle of Rioja but most people, when asked the question ‘What would make you feel better?’, said a good night’s sleep was what they wanted. In its annual Health of the Nation survey, Bupa found that 83 percent of those interviewed said hibernating under the duvet was the thing most guaranteed to rejuvenate them.
Dr Annabel Bentley, assistant medical director at Bupa, says: “The fact that so many people feel they’re suffering from lack of sleep is a sign of the times. More women than ever are juggling motherhood and a career, Britons work longer hours than most of our European counterparts and an increasingly 24 hour society means we can check our bank balance and do our shopping at 3am, or collapse in front of the television until the early hours.”
She continues: “The pressure to juggle home, work, family and social life means many people can’t switch off from the day’s exertions to relax and get a good night’s sleep. They end up feeling tired and stressed and getting poor sleep. It’s a chicken and egg situation which is tough to crack.”
In severe cases, lack of sleep can result in serious disorders such as insomnia. As well as making us feel dreadful, there is also some evidence that our immune system and physical health also suffer when we experience chronic sleep deprivation, as well as our ability to enjoy life in general.
If you are suffering from lack of sleep, or more serious sleep related problems, Bupa has some tips to help you get back to sleep:
Things to do during the day:
- Eat a healthy breakfast containing plenty of vitamins and minerals. It’s the most important meal of the day and sets you up with plenty of energy to get through the daily routine.
- Fill up on a protein-packed meal for lunch, such as fish or chicken breast with vegetables which will stop you from feeling lethargic in the afternoon.
- If you are deprived of sleep for some reason, such as a new baby, having a 15-20 minute catnap during the day can refresh and revive. However, if you are merely finding sleeping at night difficult, catnaps during the day will not help.
- Exercise in the early evening. Try yoga or Pilates for a more relaxing way to keep fit and supple. But don't exercise close to bedtime because this can cause poor sleep.
- Stop worrying. Anxiety and stress are the commonest causes of poor sleep. It's important to try and resolve as many problems before you leave work. Time management is a skill that can be learned, so if you work at a desk that's piled high with papers and frequently find yourself working long hours these courses will help you learn to prioritise.
During the evening:
- Keep to a bedtime routine. Try to go to bed at the same time each night, and set your alarm for the same time each morning and don't leave it too much later at weekends.
- Establish how many hours of sleep you actually need. Some people need eight, others only six.
- Avoid eating heavy meals late at night. Stick to a light carbohydrate-based meal, like egg on toast or soup with bread or noodles.
- Avoid drinks immediately before bedtime, especially caffeine-containing drinks, such as tea, coffee, hot chocolate and cocoa. Choose cold or warm milk or a herbal tea such as camomile.
- A small nightcap is ok, but high alcohol intake will disturb your sleep. When the alcoholic effect begins to wear off and you start to become dehydrated, you're more likely to wake up.
- Smoking is another no-no - it stimulates your brain, and you may find it hard to switch off.
- Turn off the telly! It also stimulates the brain and can result in muscle tension, preventing you from falling asleep. Instead, wind down with some relaxing music or treat yourself to a warm bath.
- Try some aromatherapy oils, lavender is renowned for its soothing properties. Burn some on a special oil-burner, or put a drop under your pillow.
4am and staring at the ceiling?
- If you wake up, don't turn on the light or read or make tea, this wakes you up more
- Try a relaxation technique. Lie on your back, with your arms to your sides, palms up. Starting with your feet, gently flex each muscle and then release. Imagine that each part of your body is sinking into velvet darkness. Work all the way up your body until all your muscles are relaxed, before emptying your mind of thoughts...
- If you've tried all the self-care techniques and you're still not sleeping, try herbal sleep tablets, which tend not to leave you feeling groggy in the morning. Homeopathic remedies may also help.
Serious sleep problems:
- Some people are so debilitated by insomnia that they are unable to function, maintain relationships or even hold down a job. If this sounds like you, you should visit your Doctor for advice. He or she will often begin by looking for underlying problems such as depression, anxiety, a drug or alcohol problem, or for physical causes such as snoring, chronic pain or sleep apnoea.
- If you are waking up very early in the morning eg 4am or 5am, and can’t get back to sleep, this could be a sign of depression so you should visit your GP.
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