Why sleep matters and how to get more sleep

Sleep plays a vital role in our health and also in maintaining a normal blood pressure level. So how can you not only get more of it, but better quality sleep?

A few sleepless nights are usually nothing to worry about, but it can become an issue if a lack of sleep starts to affect your daily life and your health.

It's important to appreciate the reason why we sleep, which is to rest and repair our mind and body. It's vital for good physical and mental health and wellbeing.

But longer stretches of bad sleep can do the opposite and have a negative impact on our physical and mental health or wellbeing; not only making us tired but also affecting how we go into the day, what we eat, the level of activity we do, how we act with other people etc.

A healthy adult usually needs around 7 to 9 hours of sleep. However, age, health and personal circumstances affect how much sleep we need, plus some people naturally sleep more than others.

However we may struggle to get a good night’s sleep due to worrying over stressful events or life challenges, our physical health and/or bad sleep habits and poor sleep hygiene.

So what can you do to get good sleep?

Here are 5 things you can start doing today to promote better sleep.

1. Get into a good night time routine before bed

   
   

   According to the British Heart Foundation, around half the UK population suffers from stress-induced sleep problems, so it’s vital you take the time to relax before you go to bed.

   
   

   Try taking a warm bath or shower, read a book or listen to soothing music or if you are worried by what you have to do the next day, write down a to do list to free your mind.

   
   

2. Create a restful environment

   
   

   Try to create an environment in your bedroom that induces a sense of calm and relaxation. Help your mind see your bedroom as somewhere you sleeps (not eat or watch tv) so that immediately when you go to bed your mind knows that it is time to sleep. Reduce clutter in your room and make it a relaxing place with nice smells such as Lavender.

   
   

3. Avoid Technology

   
   

   Try not to doom scroll through social media or You Tube channels before bed, avoiding mobiles, tv and computers before as this kind of device emits a blue light, which suppresses the sleep hormone melatonin. Put your phone away an hour before you want to be asleep, and begin to wind down, have a warm shower and read a book.

   
   

4. Avoid Caffeine and Alcohol

   
   

   If you are struggling to sleep consider cutting both out completely until you get yourself back into a good routine. Try to avoid drinking any caffeine after 2pm as the level of caffeine in your blood peaks about one hour later and stays at this level for several hours for most people. Six hours after caffeine is consumed, half of it is still in your body. It can take up to 10 hours to completely clear caffeine from your bloodstream

   
   

5. Do not stare at the clock

   
   

   Worrying about getting enough sleep can itself stop us sleeping. The best way to deal with that is to remind yourself that resting in bed and thinking nice thoughts is more productive than tossing and turning and looking at the clock every ten minutes. If you can't stop checking your clock, put it somewhere you can’t see it.

Sleep isn’t just about feeling rested, it’s a key part of keeping our bodies and minds healthy. Quality sleep helps regulate blood pressure, supports heart health, boosts mood, and gives us the energy to face each day. When we don’t get enough, it affects everything from our decision-making and diet to how we handle stress.

By making small, consistent changes, such as creating a calming bedtime routine, avoiding screens before bed, and cutting down on caffeine, you can gradually improve both the amount and quality of your sleep. Remember, good sleep isn’t a luxury; it’s a vital part of maintaining your overall health and wellbeing.

Start tonight by switching off a little earlier, relaxing your mind, and giving your body the rest it deserves.