We all know the importance of getting plenty of good quality sleep.
It’s all the more vital in these winter months, when our mood and energy levels tend to plummet.
Whether you’re a troubled sleeper who struggles to drift off, or you’re getting plenty of sleep but constantly wake up still tired, there’s room for improvement when it comes to our sleep hygiene – but it can be tricky to know where to start.
The POWER approach taken by Dr Sophie Bostock could be a good way to get going.
What is the POWER approach, you may ask? Let’s break it down.
P is for planning
Fail to prepare, prepare to fail, as they say.
Plan your schedule to allow for enough sleep.
‘Most adults need seven to nine hours’ sleep to be at our best,’ says Dr Sophie. ‘If you know you have a late night or an early start coming up, you’ll cope better if you’re well rested. Protect time to recover the following night. Even if you’re not sleeping, give yourself the chance to rest.’
O is for outdoors
‘Our body clocks are coordinated by light,’ Sophie explains. ‘Natural daylight is thousands of times more intense than indoor lighting so try get at least 10 minutes outside in the morning to help you feel fully alert.
‘If you need to be indoors, sit near a window.’
W is for winding down
Trying to go straight from working, watching TV, exercising, or scrolling TikTok to bedtime is a recipe for sleep disaster.
You need a proper period of winding down and preparing your mind for rest.
‘Separate day from night by allowing yourself to switch off and relax in the last hour before bed,’ Sophie recommends.
‘Switch your phone off, dim the lights and do something you enjoy.
‘This could just be quality time with loved ones, listening to music, reading a book, meditation, breathing exercises… whatever it takes to help you feel calm, relaxed and safe.’
E is for energise naturally
Don’t hate us for saying this, but that coffee habit really isn’t great for your natural sleep cycle.
Rather than reaching straight for the caffeine when you hit that afternoon slump, could you try more natural ways to boost your energy, like going for a walk or having a power nap?
R is for routine
Routine is they key when it comes to great sleep.
Sophie says: ‘Waking up at the same time every day – including weekends – sets you up for a successful night’s sleep.
‘Your body clocks will recognise the pattern and you’ll start to wake up more alert, and feel sleepy at the same time each evening.
‘We can adjust our body clocks by an hour from day to day, but very lengthy lie-ins can interfere with your internal rhythms.’
Dr Sophie Bostock works as a sleep expert with Bensons For Beds Sleep Hub.
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