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Unlocking the Power of Sleep: Ways to harness sleep

Did you know you are more likely to die quicker from sleep deprivation than food deprivation? The world record for the longest period with no sleep is held by Randy Gardner, a 17-year-old, who stayed awake for 11 days and 24 minutes (264.4 hours) in 1963. Scientists reported serious cognitive and behavioural changes. This included moodiness, problems with concentration and short-term memory, paranoia, and hallucinations, impacts are so extreme that Amnesty International includes sleep deprivation as a form of torture!


Yet, despite its vital role, sleep is frequently sacrificed in favour of more work, social activities, or screen time. But what if I told you that sleep is the ultimate performance enhancer—one that improves memory, mood, creativity, physical health, and even your lifespan?


As a society, we need to embrace the idea that sleep is not an indulgence or a sign of weakness; it’s a foundation for thriving. Just as we prioritize healthy eating, exercise, and mental well-being, sleep deserves a dedicated spot on our self-care checklist.


The Many Benefits of Sleep

Sleep isn't just a way to recharge; it's a foundation for your overall well-being.

  • Enhanced Cognitive Function: Studies have shown that sleep boosts memory, improves problem-solving skills, and enhances creativity. During REM sleep, the brain organizes and processes information from the day, turning memories into long-term storage. Skipping on sleep? Expect brain fog, forgetfulness, and struggles with focus.

  • Mood Regulation: When you sleep well, your emotional resilience increases. Poor sleep, on the other hand, is closely linked to irritability, mood swings, and even depression. A well-rested brain can better manage stress, helping you stay balanced even during challenging times.

  • Immune System Support: Your immune system needs sleep to function optimally. During sleep, the body produces cytokines—proteins that target infection and inflammation. This is why skimping on sleep often leads to more frequent illnesses.

  • Better Physical Health: Consistent sleep helps regulate hormones like cortisol and insulin, which impact everything from blood pressure to weight gain. This balance is essential for heart health and managing risks associated with obesity, diabetes, and heart disease.


How Much Sleep Do You Really Need?

The recommended sleep varies by age and gender:

  • Adults: 7-9 hours per night. According to Loughborough University women need approximately 20 mins more sleep than men a night and woman are 40% more likely to suffer with insomnia.

  • Teens: 8-10 hours. Due to melatonin (the sleep hormone) being produced slightly later at night in teens, they may struggle to get to sleep before 11pm so pushing the boundaries of staying up later is a normal reaction!

  • Children: 9-12 hours


How to Improve Your Sleep

Getting enough hours in bed is one thing, but ensuring quality sleep is just as essential. Here’s how to optimize it. Be honest with yourself- how many of these do you actually do?


  • Set a Consistent Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends. This consistency helps regulate your body’s internal clock, making it easier to fall asleep and wake up naturally.

  • Create a Relaxing Bedtime Routine: A wind-down routine signals your body that it’s time for sleep. Try reading, taking a warm bath, or practicing deep breathing exercises to help ease into rest. Is your room dark enough? Try a sleep mask- try putting it on when you wake in the night as this encourages you to keep your eyes closed.

  • Control the temperature of your room: Your body’s temperature naturally drops as you sleep so a cooler room makes it easier to fall and stay asleep. The ideal sleep temperature is 20-25oc.

  • Limit Blue Light Exposure: The blue light from screens can trick your brain into thinking it’s still daytime. Aim to avoid screens for at least an hour before bed or use blue light filters if screen time is unavoidable. 56% of Brit’s go on their phone in bed! Keep technology out of your bedroom so the temptation is reduced.

  • Watch What You Eat and Drink: Avoid heavy meals, caffeine, and alcohol close to bedtime. Caffeine, especially, can linger in your system for hours, affecting your ability to fall and stay asleep. Sleep experts say if you go to bed at 10pm you should have your last caffeine intake between 2 and 4pm

  • Try refocusing your thoughts- accept you are awake- getting frustrated at being awake means you are likely to stay awake longer. Refocus thoughts by playing a word game. Such as choose a word such as dream and try to make as many words as you can out of this word. Or count backwards from 100.

  • Use a sleep tracker to monitor patterns of your sleep- notice do you sleep better at certain times, after eating or drinking certain things. Is your sleep better when you have the same sleep routine?

  • Enroll in a Sleep Programme- Check with your GP if you are entitled to enroll with Sleepstation, an online course which guides you through a scientifically proven solution and gives you the knowledge, tools and confidence to control your sleep. Click NHS access to Sleepstation to find out more or you may want to consider a sleep challenge such as Karen Brody’s Daring to Rest: Amazon.co.uk : daring to rest karen brody

  • Try a Meditation - I can almost feel some of you rolling your eyes at the thought of a sleep meditation but they can be really effective. In fact, 85% of insomnia patients find meditations helpful according to the National Sleep Foundation. Personally, I struggle with visual meditations such as climbing mountains or walking on a beach. However, I find body scans and yoga Nidra really helpful as they bring you back into your body and relieve physical tension by progressive muscle relaxation (PMR). I have added a few examples below for you to try, start on the 10 minutes one and work up to the 60 minutes sleep hypnosis. It doesn’t matter if you fall asleep or get distracted, just rejoin when you can. According to Medicine Net- 20 minutes of meditation a day for 45-60 days can have measurable effects on the brain —from better focus and more productivity to less anxiety. There are 1000’s on Youtube so find a voice you like and go with it…..

 

For more information and support on your sleep, see The Sleep Foundation Website Sleep Advice, Mattress & Product Reviews | Sleep Foundation

 
 
 

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