Background

A country wide sleep survey in 2018 found adults over 25 in the UK are asleep for an average of only 6.5 hours a night!

Prior to 2020 it was estimated that one third of the UK adult population (at least) had chronic insomnia. This effects, mood, relationships, overall health and concentration.

Lockdown seems to have had a huge detrimental effect on the nations sleep habits. A survey by The Sleep Council in late April 2020 found that 43% of people reported finding it harder to get to sleep. Where 75% said the current situation was affecting their sleep in some way.

It would seem that lock down is also causing some people to remember their dreams more vividly than normal. There is a theory for that! Check out this short video by our Lucid Dreaming teacher Charlie Morley.

Why is sleep important?

So many reasons. Some obvious and some less so. These are a few of the key ones;

  • Cellular repair
  • Immune system responses
  • Processing difficult emotions & emotional regulation
  • Flushing toxins & amyloid deposits out of the brain
Black and white image of a women asleep in a bed with white covers.
Photo by Kinga Cichewicz on Unsplash

Things I already did to help my sleep

  • No electronic devices in the bedroom
  • Eye mask for sunny early mornings (bedroom faces sunrise)
  • Not having caffeine after 4pm
  • Limited, or no, screen time an hour before bed
  • No reading in bed
  • Using reusable period products
  • Curating media and news feeds even more carefully than pre lockdown.

Links above are to some of my relevant posts.

Why I decided to get some assitance

Like many people lockdown has played havoc with my sleeping routine and tiredness levels. The change in routine, the uncertainty and drastic changes to life in general all had an impact. I was exhausted and going to bed much earlier than normal.

Alcohol was helping me get to sleep (sometimes) but then also waking me up regularly. I was struggling to get back to sleep and waking up still shattered.

The Sleepio online learning system

Sleepio is a sleep improvement programme built by experts in sleep science, cognitive and behavioural techniques.

Logo for Sleepio sleep platform.

It looks at three areas; your lifestyle, your thoughts and your sleep schedule.

You set your goals, test your sleep, build your personalised programme, and have weekly lessons for 6 weeks. The original goals are reviewed, adjustments made and homework given.

I got access to Sleepio because Mr LGD works for the NHS. See if your employers has signed up to allow access. Some councils have also given their residents access.

Changes I have made

  • Keeping a daily dairy to see how much I am getting (the categories are set by the Sleepio programme).
  • No alcohol most days.
  • Evening meal at least 3 hours before bed.
  • Sticking to the Sleepio sleep window you are given (this changes through the programme). This is the hard bit of the programme as it reduces the hours you are in bed to build them back up.
  • Following the programme I am trying to go to bed and wake up around the same times.
  • If I can’t get to sleep in around 15 mins then I get up and do something else until I feel sleepy. It has to be something not involving blue light (from electronics) ,or overly stimulating. Eg a podcast, reading or tidying up.
  • Accepting that MR LGD and I will sometimes need different amounts.
  • Realising that too much time in bed can also not be good for me.

Has it worked?

Yes! So far.

I have found that understanding the science and biology at work behind the process has helped, as well as all the changes I have made.

Over to you

What are your tips for a good nights sleep?

Share with others in the comments below.