Sleep

The impact a good night’s sleep can have on our physical and mental health is widely recognised.

We all have bust times at work which can lead to us not getting enough sleep – this can have a huge impact on our performance.

Sleep deprivation can result in cognitive impairment, particularly if you are undertaking tasks that require vigilance, decision-making, and the use of short and long-term memory.

Quick guide to healthy sleep

Preparation

Keep to a routine
Go to bed and get up at the same time each day
Avoid vigorous exercise closer to bedtime
Avoid caffeinated drinks e.g. coffee, tea, green tea, and foods, like chocolate
Avoid daytime naps, or limit them to between 15 and 20 minutes

At bedtime

Make sure the bedroom is dark and quiet, and at a comfortable temperature
Limit exposure to white or blue light close to bedtime (eg electronic devices and LED lights)
Try not to work in bed
Avoid heavy alcohol use and heavy meals close to bedtime
Try light stretching exercises, such as yoga or Tai-chi
Or try a warm bath or a shower for relaxation before bedtime

Difficulty getting to sleep?

If you find you are having trouble falling asleep, for longer than 15 minutes, get out of bed and do something less engaging or something relaxing.
If you get out of bed, keep the lights dim, and avoid blue light exposure.
Stop clock watching; set the alarm and turn it around so that you cannot see the time display.
If you have persistent worries, jot them down on a piece of paper and leave it on one side until you can come back to think about it in the morning.

When to seek help

If you experience any of the following, they could be signs that your sleep health is impaired and you should seek medical support.

Work-related mistakes
Inability to concentrate or make decisions
Extreme irritability
Strong emotional reactions
Drowsy driving.

Other signs include loud snoring, apnoea, restless legs or periodic leg movements closer to bedtime.

Helpful sleep resources

Free sleep apps for NHS staff

NHS Employers has a list of health and wellbeing apps, including sleeps apps, made freely available to NHS staff.

Pzizz

Sleep and power nap system to fall asleep fast, stay asleep, and wake up feeling refreshed.

How to sleep better – guide

A PDF guide to better sleep produced by the Mental Health Foundation

Every Mind Matters

How to fall asleep faster and sleep better

Relaxation techniques

There are many ways to relax physically and mentally. The most important thing is that you take the time to explore and discover what works best for you.

Here are some everyday ways to relax and release stress and tension from the mind and body:

Talking

Talking to trusted family and friends makes us feel safe, assured and helps us to process challenging things that may have happened during the day.

Chewing gum or sucking boiled sweets

This can release a rewarding feeling in the brain – but try to go for sugar free options to protect your teeth.

Having a bath or shower

Having a bath or shower at the end of the day relieves muscle tension and encourages better sleep.

Using perfumes/aromas

These can evoke memories of happy or peaceful places.

Stroking your pet

This is proven to reduce stress levels and increases the bond between you and your pet – as long as they like it too!

Gardening

Gardening is beneficial in many ways – getting out into nature, fresh air and light, releasing seratonin and endorphins, gentle exercise.

Listening to soothing music

Listening to soothing music can help you to slow your breathing and relax before bed. It can also be used throughout the day whilst doing other tasks to improve mindfulness and lower cortisol levels.

Laughter and smiling

Scientifically proven to reduce stress levels, this could be watching a comedy, listening to a funny podcast or remembering funny occasions.