By Denise iordache, sleep therapist & founder Joy Space Therapy and the brains behind Sleep Better Perform Better, the online personalised 8-week programme aimed at helping you sleep through the night and have more energy during the day
This month is National Bed Month in the U.K., a time dedicated to raising awareness about the significance of sleep and the role a quality bed plays in achieving it. As a sleep and stress therapist at JoySpacce Therapy, Denise iordache cannot emphasize enough how crucial good sleep is to your overall well-being.
Sleep is not just a passive state of rest but an active process that rejuvenates your body and mind, preparing you to face each day with energy and clarity.
The Science of Sleep
Research consistently highlights the benefits of quality sleep. According to the National Sleep Foundation, adults need between 7-9 hours of sleep per night to function optimally. Sleep is essential for cognitive function, emotional regulation, and physical health. Research in the field underscores how sleep enhances memory consolidation, emotional resilience, and problem-solving skills1.
Emotional Health and Sleep
There is a strong link between sleep and emotional health. Poor sleep can exacerbate stress, anxiety, and depression, while good sleep can improve mood and emotional stability. Studies found that individuals who experience chronic sleep deprivation are more likely to develop mood disorders2,3. By improving your sleep quality, you can foster a healthier mind and body.
The Consequences of Sleep Deprivation
When we do not get enough sleep, the repercussions are not just limited to feeling groggy or irritable. Chronic sleep deprivation can lead to a host of serious health issues, including impaired cognitive function, weakened immune response, and increased risk of chronic conditions such as heart disease and diabetes3,4. It can also result in poor decision-making, reduced productivity, and heightened emotional reactivity.
Sleep is the body’s natural way of healing and restoring itself, and without it, we are leftvulnerable to both physical and mental health challenges.
The Role of Your Bed
A good bed is vital for your sleep health and wellness. A comfortable, supportive mattress can make a significant difference in your sleep quality. The Sleep Council recommends replacing your mattress every seven years to ensure optimal support and hygiene5. A bed that suits your sleeping style can prevent discomfort and improve your overall sleep experience.
Don’t Forget the Pillows
The right pillows can significantly enhance your sleep comfort. They should support your neck and align your spine, preventing any strain or discomfort. In addition to pillows, the overall vibe of your bedroom plays a crucial role in promoting restful sleep. Go for calming colours, soft lighting, and minimal clutter to create a serene atmosphere. Incorporating elements like soothing scents or gentle music can also contribute to a relaxing bedtime routine.
Creating a Sleep-Friendly Environment
Your bedroom should be a sanctuary dedicated to sleep, free from distractions such as phones, tablets, work laptops, etc.
A conducive sleep environment is essential for quality rest. For most of us this involves a dark, quiet room with a comfortable temperature (between 17-19C). If you prefer to sleep in total darkness, consider blackout curtains. Earplugs, or white noise machines can help to minimize disruptions.
Here are Denise’s Five Tips for Better Sleep
- Establish a Sleep Routine: Going to bed and waking up at the same time every day helps regulate your body’s internal clock, making it easier to fall asleep and wake up naturally.
- Create a Relaxing Bedtime Ritual: Engage in calming activities before bed, such as reading, meditating, or taking a warm bath. This signals to your brain that it’s time to wind down.
- Watch Your Food & Liquid Intake: Avoid heavy meals, coffee, and alcohol close to bedtime. These can disrupt your sleep patterns and make it harder to fall or stay asleep.
- Give Hypnotherapy for Insomnia a try: Hypnotherapy can be an effective tool for those struggling with insomnia. It helps relax the mind and body, promoting deeper, more restful sleep.
- Invest in a good quality Mattress and Pillows: Choose a mattress and pillows that provide the right support for your body and sleeping style. This can significantly improve your comfort and sleep quality.
Prioritising Sleep for a Healthier Life
Spring and March being national bed month is an opportunity to reflect on the importance of sleep and take actionable steps to improve it. By prioritising your sleep, you enhance not only your physical health but also your emotional and mental well-being. Adequate sleep also plays a vital role in regulating stress hormones, promoting better decision-making, and supporting overall resilience, contributing to a healthier life. Remember, good sleep is not a luxury. It’s a necessity for a fulfilling and balanced life.
