In the United Kingdom, 1 out of 3 people struggle with getting enough sleep. We often blame our bad moods on the amount of sleep we had the night before; however, the impact lack of sleep has on our bodies is much more significant than a bad mood or an off day. In fact, lack of sleep increases the likelihood of obesity, diabetes, heart disease, and other negative health outcomes.

How Much Sleep Do I Need?

Every person requires a different amount of sleep, but in general, doctors suggest at least 7-8 hours of sleep a night. However, some require less sleep, while others require more. If you find yourself needing to take naps to get through the day, this is a sign you might not be getting enough sleep at night.


5 Tips For Better Sleep

1. Have A Set Sleep Schedule

This means a time that you regularly go to bed and wake up every day. A schedule helps your body get tired and wake up when it is supposed to.

2. Have Time To Wind Down

Have a bedtime routine that helps you feel relaxed. For example, take a warm bath, listen to relaxation recordings, practice breathing techniques, do some yoga, or read a book. Over time, your body will recognise that this routine means it is time to get tired and sleep.

3. Make Your Room Relaxing

There are many factors in a room that may keep us awake at night. To make your room as sleep-friendly as possible, keep it dark (this means no TV or light from your phone), find a comfortable temperature, and quiet. These changes will condition your body to know that the bedroom is reserved for sleep and relaxing practices.

4. Turn Off Electronics/Blue Light

Televisions, mobile phones, laptops, and all other electronics are good at keeping us distracted and awake, but they also give off a powerful blue light. Our brain interprets this blue light as sunlight. Because our brains see the blue light, and associate it with the sun and daytime, our brains start producing chemicals to keep us awake. Try setting your phone to nightshift mode if available. Or better yet, turn your electronics off and enjoy a peaceful sleep.


5. Cruciferous Vegetables

Vegetables such as broccoli, kale, and cauliflower, are all considered cruciferous vegetables, which means they contain tryptophan, a sleep-inducing amino acid that helps the body produce serotonin and melatonin, which helps us feel tired. Incorporating these vegetables into your diet can help your body find a healthy sleeping pattern.

Our Nutritional Therapist can help you better understand how food relates to your sleep patterns, energy level, and overall well being. Fuelling your body with the right nutrients will help you feel better, sleep well and have the energy that you need to manage your mental health.