According to neuroscientist Matthew Walker, two-thirds of adults in developed nations don’t get the recommended eight hours’ sleep a night, while a study by Aviva found that 38% of Brits feel they don’t get the right amount of shut-eye.
And the damage is far worse than anything coffee or concealer can fix. “Insufficient sleep demolishes your immune system, more than doubling your risk of cancer,” says Matthew.
Even moderate sleep reduction for a week disrupts blood sugar levels so profoundly you’d be classified as pre-diabetic, and a lack of ZZZs increases your risk of stroke, cardiovascular disease and heart failure.
It also contributes to psychiatric conditions including depression and anxiety, while studies have found lack of sleep can jeopardise relationships* and that “beauty sleep” is real – sleep-deprived people were perceived as less attractive by others.** In short, sleep = good.
Not sleeping = pretty darn bad. So here’s how to create the perfect bedtime.
Snoozy smoothies
Pinterest reports that searches for “moon milk” – think a more photogenic version of your nan’s night-time Horlicks – are up 115% since January.
Based on an Ayurvedic remedy, the pastel-hued blend of warm milk, spices, herbs and honey is believed to induce sleep.
“Try adding ashwagandha – thought to lower anxiety – to warm almond milk,” suggests Sasha Sabapathy, founder of Glow Bar. “Almonds contain tryptophan, which helps the body make melatonin, and magnesium, which promotes relaxation.”
Coffee break
A flat white might feel like your friend after a bad night’s sleep, but don’t drink any after midday.
“Caffeine has an average half-life of 5-7 hours, meaning if you drink a coffee with dinner at 7.30pm, 50% of that may still be circulating through your brain tissue at 1.30am,” says Matthew.
And know that decaf isn’t really decaf – it actually contains 15-30% of the caffeine of regular coffee.
Quantity and quality
“The minimum sleep needed varies by person – some studies say it’s hereditary – but most of us need seven to nine hours a night,” says sleep coach Nick Littlehales. “However, it’s more helpful to think in cycles of 90 minutes. This is the length of one full sleep cycle, so aim for seven and a half or nine hours rather than being obsessed with eight.”
And more isn’t always better – a study by Keele University found that people who sleep 10 hours a night are more likely to die early.
Work out, drop off
“Exercise boosts your metabolism, and a byproduct of that is a sleep-inducing brain chemical called adenosine,” says Dr Guy Meadows, co-founder of The Sleep School.
A study from UCLA found that working out makes you nod off more quickly and improves sleep duration and quality. But make sure you time it right – within two hours of bedtime it releases hormones that can make it take longer to get to sleep.
Sleep sanctuary
Ideally, your bedroom should be cool, dark, clean and quiet. So tidy up the floordrobe and leave your phone at the door. “Even dim light has been shown to suppress melatonin – the hormone that naturally makes us feel sleepy. But blue light, which is emitted by smartphones and other devices, is the worst,” explains Nick.
“Our bodies produce melatonin two hours before we go to bed, so try not to use devices in that time, or download an app such as F.lux which changes the colour of your phone light. Install red light bulbs, as red doesn’t have the same melatonin-blocking effect as regular ones.”
Nick also advises removing TVs from the bedroom and turning off standby lights. “Keep your room between 16 and 18°C – this helps the body go into sleep mode. And go for white bedding and plain walls – you want this area to be mentally unstimulating.”
Power naps
In Japan and Spain, students and office workers have post-lunch power naps, but we’re only just catching on in the UK. “Short bouts of rest, even if you don’t fall asleep, increase concentration and reduce stress,” says Dr Meadows.
One study found 10 minutes was the optimum nap time. If your office isn’t quite as accommodating as
the HQs of Google, NASA and Samsung, which have high-tech nap pods, find a quiet park bench and just be still.
If you can find a sneaky spot to rest your head, a spritz of This Works Sleep Power Nap Spray, £28, should help.
Sleep training (for adults)
“Going to bed and waking up at the same time every day is key,” says Dr Meadows. “People think they can catch up on sleep with a lie-in at the weekend, but that can actually make it harder to nod off at night.
So don’t just set an alarm to wake up, set one for 90 minutes before you want to sleep, then begin a wind-down routine such as reading, having a bath or doing some yoga or meditation.”
The website Movementformodernlife.com has a Ready For Bed class, while the app Relax Melodies offers sounds to help you drift off.
Sources: *Psychoneuroendocrinology **Nature Communications ***Sleep Why We Sleep: The New Science Of Sleep And Dreams by Matthew Walker (£9.99, Penguin) Glow Bar (Glowbarldn.com) Stockist: This Works (Thisworks.com)
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