insideKENT Magazine Issue 96 - March 2020 | Page 93

So, what is the big sleep problem?
Sleep is an essential part of living, and not
getting enough of it can lead to serious mental
and physical health problems. According to
The Great British Bedtime Report, one third
of UK adults sleep just five to six hours a
night. Significantly less than the recommended
seven to eight hours needed to ensure we are
physically and mentally refreshed.
This can lead to a number of problems. When
we don’t get enough sleep we feel tired,
irritable, unmotivated and find it hard to
concentrate. If we repeatedly don’t get enough
sleep, it can lead to weight gain, illness and
serious health problems, such as the risk of
developing heart disease, diabetes and even
certain cancers.
With 200,000 working days lost every year in
the UK due to sleep-related problems, it is a
worrying trend, and one that numerous health
bodies, organisations and governments are
concerned about.
Yet it’s no great surprise, given our modern
lifestyles - in our digital, 24/7 365 world, it
can be hard to switch off long enough to get
a restful sleep.
Establishing a routine to help you on your
way to the land of nod
So with numerous studies proving that not getting
enough sleep, or a decent quality of sleep, can wreak
havoc on our health, it is important for us all to establish
good sleep routines.
Studies clearly show that the increase in technology,
such as smart phones and computers, are a key part of
the UK’s sleep problem. Not only having too much
screen time, but having these devices in our bedrooms,
can interrupt any chances of a peaceful slumber.
But it isn’t just technology that’s to blame. Many
other factors of modern living have a significant impact
on sleep. From caring for young children and
other dependents, anxiety, obesity, stress, night-time
shift working, noise and light pollution, the list
goes on and on.
To help improve your sleep, it is important to analyse
your own behaviour and look at ways to create a good
sleep routine. This can include reducing your caffeine
intake, putting down screens in advance of going to
bed, ensuring you have a ‘wind-down’ before sleep such
as meditation, writing your thoughts on a piece of paper
to enable you to switch off, and even giving yourself a
set bedtime to ensure you have a chance at getting that
elusive eight hours.
Alongside the routine, it is important to consider your
environment. Investing in a good quality bed and pillows,
and decorating and decluttering your bedroom so it is
a calming oasis, can have a hugely beneficial impact on
your sleep.
Sleep aids
If you are still struggling to regularly sleep well, there
are a number of sleep aids that you can turn to for help
- from pillow sprays, sleep masks, and night lights, to
soothing audio tracks and blue-light blocking glasses.
If you need that something extra, there are a myriad of
sleeping supplements available too. As the quality of
natural sleep continues to decline, so more and more
sleep products appear on the market. Yet with so many
sleeping supplements available, choosing the right one
can be difficult.
There are different sleep aids which tackle different
sleep problems. If, for example, you are struggling to
fall asleep, there are products out there which focus on
inducing sleep quickly. Generally melatonin based, these
products help induce sleep and keep you asleep. Then
there are more comprehensive supplements, known as
full-spectrum sleep enhancers; these cover every aspect
of sleep, including duration, quality and disturbances.
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