Sleep: Your Secret Weapon for Better Health
Sleep is essential for repairing, healing, and energising our bodies and minds. Yet, 30–40% of people struggle to get restorative sleep*. With busy schedules, sleep often takes a backseat to work, chores, or simply unwinding at night.
Misconceptions about sleep abound. Some claim they need only a few hours, but their low energy, poor digestion, and reduced immunity tell a different story. While they may feel energised in the morning, fatigue often sets in by mid-afternoon. Pushing through the evening without rest only worsens the problem.
Mental health and sleep are closely linked. Poor sleep negatively impacts mental wellbeing, and mental health conditions can further disrupt sleep. In my practice, those who de-prioritise sleep take longer to see health improvements and often make poor lifestyle choices, like comfort eating after a restless night.
The culprit? An overactive nervous system that keeps the “fight or flight” response switched on at bedtime. To sleep well, the body must feel safe and relaxed.
Here’s how to create a soothing wind-down routine:
- Determine Your Sleep Needs: Aim for 6–9 hours. Take notes and track how you feel after different durations.
- Eat Early: Have dinner at least three hours before bed. Again, play with this to see what suits you best.
- Wind Down for an Hour:
- Dim the lights.
- Switch off devices and use a battery-powered alarm.
- Keep your phone out of the bedroom.
- Create a calming sleep space with soft lighting, aromatherapy (I recommend lavender and/or chamomile), or soothing sounds.
- Read, meditate, or journal to clear your mind.
- Write whatever ‘rushed’ or stressful thoughts or feelings come up: to-do lists, worries, whatever you can ‘dump’ on paper will be out of your mind when you try to sleep.
- Write 3 gratitudes for your day and 3 praises. What are you grateful for today and what are your proud of today?
When you lie down, remind yourself, “I’m resting my body and mind.” If sleep doesn’t come, don’t stress—just aim for ‘rest’. Not sleep.
Side Effects: Better moods, glowing skin, improved immunity, reduced cravings, and a more confident, energised you!
*Source: mentalhealth-uk.org