Why You Need To Make Sleep A Priority

February 25, 2024

In this age of constant to do lists and digital connection, sleep can often take a back seat in our daily list of priorities. However, to get everything you need to done and feel good about it - better sleep is the only thing you need: it is crucial to your physical health and mental health, your ability to effectively get things done and to manage stress.

We know that to fall asleep can be difficult, and a lot of us face trouble sleeping on a regular basis, which is why this blog goes through everything you need to know about sleep habits and top tips for how you can achieve better quality sleep.

The Importance of a good night's sleep

In the UK, 66% of young people believe insufficient sleep is impacting their mental health negatively, and i'm sure we can all agree on the negative toll lack of sleep does to you; after a few days of little sleep it can feel as though the world is crashing down around you and there's nothing you can do to stop it - and this isn't the only thing that insufficient sleep impacts.

Various studies have been conducted on students to show that healthy sleep improves our cognitive activity and this can be linked to our focus, attention and concentration levels - when we feel daytime sleepiness, our brain is unable to function to its full ability.

Good sleep has also been linked to reducing the risk of some diseases, such as high blood pressure, heart disease and diabetes. This is because when you sleep, you heart rate drops, giving time for your heart to recover naturally.

Sleep also give your whole body the time it needs to rest and repair, which is why a regular sleep schedule will help you have a stronger immune system and fight off any illnesses more effectively.

To both your mental and physical health, there are so many benefits of a really good nights sleep!

How much sleep do humans need

The National Sleep Foundation recommends at least seven hours of sleep per night or a healthy adult. For babies, children and teens more sleep is recommended to help growth and development.

What can cause sleep problems?

Most adults have experienced a restless night - and there are some common environmental factors that you could be experiencing that are impacting your sleep.

A really common cause of lost sleep is the environment you are in - if you are surrounded by loud noise, light from screens or light outside of your window you may struggle to sleep.

Big life events or changes may also cause sleep loss - this is the stress and worry you may feel affecting your ability to relax as your constantly thinking about everything and your brain can't go into sleep mode! Not having a regular sleep routine can also mean that your body struggles to sleep.

There are also many sleep disorders that can cause a lack of sleep.

What are sleep cycles

Sleep cycles refer to the patterns of brain activity and physiological changes that occur during the various stages of sleep.

These cycles are characterised by distinct stages, each serving different functions in the body's restorative processes. There are typically four stages of sleep, which are organised into two main types: non-rapid eye movement (NREM) sleep and rapid eye movement (REM) sleep.

The four stages of sleep are:

Non-Rapid Eye Movement (NREM) Sleep:

Stage 1: This is the transition stage between wakefulness and sleep. It's the stage where you are first falling asleep.

Stage 2: This is where your body temperature drops, and your heart rate and breathing become more regular. Your brain activity also slows down with occasional bursts of rapid brain waves known as sleep spindles.

Stages 3 and 4 (Slow-Wave or Delta Sleep): These are deep sleep stages characterised by slow brain waves known as delta waves. During these stages, it's difficult to wake up, and if awakened, you may feel disoriented. This is the stage where the body undergoes the most restorative processes, such as tissue repair, muscle growth, and hormone regulation.

The ideal sleeping environment

Optimal Room Temperature: Keep your bedroom cool, ideally between 15-19°C, as a slightly cooler environment can promote better sleep. Use fans or adjust your thermostat to achieve the desired temperature.

Darkness and Light Control: Minimise exposure to light in your bedroom, especially blue light from electronic devices, as it can disrupt your body's natural sleep-wake cycle. Use blackout curtains or an eye mask to block out external light sources.

Quiet Environment: Reduce noise disturbances by using earplugs, white noise machines, or soundproofing techniques if necessary. A quiet environment can help you fall asleep faster and stay asleep throughout the night.

Limit Electronics: Avoid using electronic devices such as smartphones, tablets, or computers in bed, as the blue light emitted from screens can interfere with melatonin production and disrupt your sleep. Establish a "no electronics" rule at least an hour before bedtime.

Establish a Proper Sleep Routine: Maintain a consistent sleep schedule if you can by going to bed and waking up at the same time each day, even on weekends. We do appreciate that this can sometimes be difficult with kids or toddlers but keep it as consistent as possible. This helps to regulate your body's internal clock and promotes a much better sleep quality over a period of time.

Sleeping top tips

Look for bedding and sleep accessories that prioritise comfort and support. A high quality mattress, pillows, and bedding made from breathable materials can promote better spinal alignment and pressure relief, leading to a more restful sleep.

Introduce relaxation techniques and stress relief aids into your bedtime routine to help calm your mind and prepare your body for sleep. Consider including items such as essential oils, herbal teas, or soothing bath products in your sleep routine. Our Help you Sleep Hamper includes a curated selection of relaxation products designed to promote tranquility and relaxation, helping you unwind after a long day and prepare for a restful night's sleep.

There are a lot of smells that are linked to a good nights sleep, including Lavender which has been linked to improving sleep in many studies, which is why investing in scents that will help you get enough sleep is important! Our Luxury Scented Hamper includes many scents that will help you fall asleep.

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