We have teamed up with J1 Coaching to talk about some of the things we can all do to make small changes and improve our well-being. Jim Constable is a friend of FiveWays and we are delighted he has agreed to share his knowledge and expertise with our clients:
Oh my, writing about sleep. I need to start with a foreword. I understand that for many people disrupted sleep is hugely impactful and just about unavoidable. This article is probably not for you as you will likely learn very little and it might just annoy you in its simplicity.
But, for this series of Lifeways articles, it’s too fundamental a topic to not write about.
So here, for what it’s worth, are my top three thoughts when it comes to sleep – for a healthy and happy life.
1. Stick as much as possible to your natural sleep pattern – if you know it!
Most healthy adults require 7-9 hours of sleep, regularly, each night. And most of us will have a natural sleep pattern. We’ve heard of early birds and night owls after all. But life in the early 21st century, with its artificial lights everywhere, 24-hour TV/internet and mobile phones has made this challenging. Many people, especially younger folk, don’t even know what their natural sleep pattern is. If and when you do know it, then stick to it as much as possible.
2. Do the obvious stuff well
Don’t shoot yourself in the foot but instead do what you can to give yourself the best chance - even if it’s not perfect. So keep the room as dark and quiet as you can. Be warm but keep the bedroom cool (cold nose, warm toes). Have as big and as comfy a bed as space and reasonable spend allow. Avoid alcohol, caffeine and eating a large meal too late.
3. Address the bigger picture
I think of sleep as part of a healthy threesome – the other two being (i) exercise and activity and (ii) food and drink. The three of them form a bond together – each impacting the other. If sleep is compromised beyond your control then do what you can to be as good as you can be at the other two. This will mean that you are still as well and healthy as possible, and it might well positively impact your sleep too.
I am not an expert when it comes to sleep but, before we need expertise, we need common sense, brilliant basics and practical application.
For information on sleep problems you could take a look at the NHS website.