Dr Holly Milling
Clinical Psychologist and sleep specialist, Silentnight
A survey reveals that many of us suffer from poor-quality sleep. A sleep specialist has some tips on how to get a better night’s shuteye to improve our health and wellbeing.
Many of us in the UK are losing sleep and constantly waking up feeling tired rather than refreshed. If that sounds familiar, that probably includes you.
Poll reveals UK sleep concerns
Recently, sleep brand Silentnight commissioned a poll of more than 2,000 Brits* and found that 47% only ever get a maximum of six hours of shuteye per night (a rough recommended guide is between seven and nine hours).
Meanwhile, 18% said they couldn’t remember the last time they had a decent night’s sleep. A full 90% found it hard to nod off in the first place. Around a third blamed the pressure of modern life while 32% struggled with overheating.
The rejuvenating nature of a good night’s sleep
These are concerning statistics, admits Dr Holly Milling, Silentnight’s resident sleep specialist because sleep is an essential rejuvenating process that enhances, restores and resets our minds and bodies. A lack of it can negatively affect our mood, motivation, relationships and performance at work and may mean we eat more unhealthily than usual.
“When we’re sleeping well, we’re more efficient at concentrating, learning and remembering things,” she explains. “We make better, more ethical decisions and we’re better team players. Our immunity and general physical health are improved too. There’s a host of research showing the impact that a good night’s sleep can have on preventing chronic illnesses later in life.”
On the plus side, the survey did reveal that those of us getting a paltry five hours of sleep a night or less have dropped from 22% in 2023 to 5%. Still, it’s essential that the quality of our sleep improves.
Avoid over-stimulation by eating
or exercising too close to bedtime.
Solutions to help you feel calm and fall asleep
Dr Milling advises: first, be consistent. “Getting up at the same time every day helps set our body clock and promotes good sleep at night,” she says. “If you can access light in the morning by going out for a walk, that will help with sleep. Keep mealtimes regular; avoid caffeine after lunch; and as you approach bedtime, start to wind down. Allow your body and mind time to calm.” Avoid over-stimulation by eating or exercising too close to bedtime.
Also, set yourself ‘a digital sunset’ by putting your phone down. “Scrolling through your phone and checking work emails can be very activating,” says Dr Milling. “It adds to stress — and stress will stop sleep because, from an evolutionary perspective, your body is trying to keep you safe by keeping you awake.”
Infuriatingly, the more desperate you are to sleep, the harder it becomes. “Try not to force yourself to sleep,” insists Dr Milling. “If you find you’re unable to sleep, don’t stay in bed; get up and do something soothing like reading a book or magazine. Once you start to feel sleepy again, head back to bed.”
Make sleep a priority that you value and protect
As we spend a third of our lives asleep, it makes sense to optimise our sleep environment. “Think of it like a cave,” says Dr Milling. “It should be cool, dark and quiet, and we need to feel safe in it. We also need to be comfortable and regulate our temperature, so consider the weight of blankets and duvets, and sleep on a comfortable mattress. All this helps promote sleep quality.”
Perhaps, most importantly of all, don’t consider sleep to be a waste of your time because it’s just the opposite. “Sleep is an active rather than a passive process,” says Dr Milling. “We need to prioritise it, look forward to it, value it and protect it.”
*Silentnight commissioned independent market research consultancy Censuswide to survey 2,000 UK adults between 10 August and 12 August 2024.
