Sleep - How much and how to get it

The NHS website recommends that an adult of working age needs between 7 and 9 hours sleep a night and yet one in three of us don’t get enough sleep.

Sleep is hugely important to help the body rebuild and reset itself and during this time when we are all suffering from the effects of the pandemic it could be argued that it is more important than ever to get enough sleep so that our minds can settle and reset themselves and to help our mental health.

Mindfulness can help you to go to sleep, stay asleep and if you do wake in the middle of the night to get back to sleep, but before I go into how it can help, here are a few other tips that will set you up for a good nights sleep.


  1. Getting your mind and your body ready for bed
    1. Switch off electrical devises well before bed. Some research say two hours but it seems sensible to turn devices off at least 30 minutes before bed. The blue light that emits from screens fools the body into thinking it is the middle of the day and so it doesn’t want to go to sleep.
    2. Have a warm drink. Having a warm drink before bed can help bring on sleep but do make sure it’s caffeine free.
    3. Try to reduce or eliminate caffeine intake after lunch
    4. Have a warm bath
  2. Getting your bedroom ready for sleep
    1. Limit electrical appliances in the bedroom. Leave your phone in another room, preferably switched off. Don’t have your laptop or iPad in the bedroom and if you are really struggling get rid of the TV.
    2. Make sure the temperature is just right for you. If you can’t do this with heaters and radiators think about having a number of blankets rather than one big heavy duvet so you can reduce or add layers as you need to.
    3. Make sure you have the best mattress you can and follow manufacturers guidelines for turning it.
    4. If external light is an issue where you live think about black out curtains or purchase an eye mask and maybe some ear plugs to block out those external distractions.
    5. Have a note pad by your bed to write down any thoughts that are going round and round. Once you have written the thoughts down you don’t need to worry about them until morning.
  3. Mindfulness
    1. Mindfulness in general can help you to stop catastrophising about what might happen tomorrow or worrying about what has happened today.
    2. A mindful sleep meditation prior to bed can help the body to slow down and settle into sleep. There are many out there or you can try mine which you will find at                          https://soundcloud.app.goo.gl/2x6ECwuNz8bqjKtA7
    3. Try counting backwards from 1000. Count on the in breath and then just breathe out on the out breath. This will help slow the breathing down and take the mind away from all the other things it is trying to think about. Counting backward requires a lot more thinking about than counting forwards. If the mind wanders off don’t worry. As soon as you realise bring the mind back and either continue from the last number you remember reaching or stat again from 1000. It take practice but you might be pleasantly surprised by the results.


How have you found you sleep since the pandemic?

It is better or worse?

Do you have any tips for a good nights sleep? 

Let me know you thoughts in the comments


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