In my previous journal article I spoke about what sleep actually is, the health benefits of good sleep, and some of the psychological factors which can impede sleep. You can read more about this here. In this article, I want to share scientifically backed information and actionable strategies which, if done regularly and consistently, will improve both quality and quantity of your sleep. Thus, resulting in all the physical, mental and social benefits previously discussed.

WHAT IS “GOOD” SLEEP?

It’s important to have realistic beliefs about sleep to avoid holding yourself accountable to rigid, unrealistic expectations (e.g. I need 8 hours sleep per night). Strict rules around sleep can leave you vulnerable to anxiety if you perceive you are not adhering to them.

SOME FACTS ABOUT SLEEP

• Healthy adults typically need between 7-9 hours sleep per night. Children need more for growth & development, and older adults need a little less.
• “Good” sleepers usually take less than 30 minutes to fall asleep and may wake once or twice during the night.
• Even the best sleepers will have occasional nights when it takes them a long time to get to sleep. This is often triggered by a stressful event and usually passes after a night or two.
• Similarly, everybody will have an occasional night when they find it difficult to get back to sleep after waking in the middle of the night.
• Being a “morning person” or “night owl” is genetically determined. Approximately 30% of us are morning types, 30% are evening types and the rest of us are in the middle or are a combination of the two.
• You can’t catch up on sleep – a few extra hours at the weekend will not reverse chronic sleep debt. Instead, try to reintroduce a steady sleep routine for at least two weeks.