SLEEP CENSUS: 50% of Brits don’t get enough sleep

NATION OF SLEEPYHEADS: PRODUCTIVITY, MOOD & RELATIONSHIPS ARE IMPACTED AS NEARLY HALF OF BRITS AREN’T GETTING ENOUGH SLEEP

Twinings 2023 Sleep Census reveals almost a third of people have experienced a lack of productivity and over a fifth (22%) have fallen out with friends/partners because of sleep deprivation, as nearly a quarter of Brits get five or fewer hours’ sleep a night.

In a bid to help the nation tackle poor sleep habits and feel on form the next day, Twinings has worked with renowned sleep expert, Dr Guy Meadows, to share expert tips and tricks.

Lack of sleep is also affecting the nation’s confidence, with over a fifth of people (21%) saying sleep deprivation can make them question their appearance, abilities or decision-making.

Leading drinks brand Twinings, has conducted a new national Sleep Census* with the help of sleep specialist and co-founder of Sleep School**, Dr Guy Meadows, ahead of World Sleep Month (March 2023).

The poll reveals around half the nation isn’t getting enough sleep, with a quarter getting five or fewer hours a night, compared to the optimal seven-eight. Staying up too late watching TV or films (19%), feeling stressed about finances (17%) and worrying about work (15%) are cited as the top things preventing people from getting more rest.

These factors aren’t just contributing to later bedtimes but are causing prolonged wake-ups throughout the night too. Just 9% enjoy regular undisturbed slumber, with 91% experiencing prolonged wake-ups regularly.

Instead of focusing on getting back to sleep, 41% of those who regularly wake in the night are turning to screens; with just over a fifth jumping straight onto emails and 15% doing online banking or doing online shopping (13%). Others are turning to active tasks with nearly one in ten (8%) tidying the house in the middle of the night.

Dr Guy Meadows shares his top tips on getting a good night’s sleep:

1. Keep your bedtime routine, routine. This should start by reducing mental and emotional stimulation and switching off digital devices at least an hour before bed. It helps to sleep in the same place, whenever possible, and avoid drifting off elsewhere before bedtime. As soon as you feel tired, start your bedtime routine to help avoid cat naps. Our brains are hardwired to like routine and if you repeat a few simple steps each night your brain will start to associate that with bedtime and help prepare your body better for sleep. It could be as simple as having a hot drink, listening to relaxing music or doing some meditative stretches or breathing.

2. Aim to keep a regular sleep cycle throughout the week: Irregular sleep patterns can cause havoc to the body and lead to poor quality sleep, low energy and social jet lag. 12% of us are not keeping an eye on the time, which is resulting in late bedtimes. Setting a ‘go to bed alarm’ each day can help to keep your sleep on track and aim to keep wake up times within 30 minutes every day to regulate patterns. For those that socialise at the weekend, aim to wake up no later than one hour past your normal weekday wake time. If you feel tired later in the day, take a 20-minute power nap between midday and 3pm.

3. Address your night-time worries: Stress is an unavoidable part of life and financial concerns are often inevitable. It helps to journal what’s on your mind and try to identify what you can and can’t control. If financial worries are keeping you awake, then try labelling your thoughts by giving them a nickname like “money”, and every time it pops into your head, quickly divert it to a mental filing system rather than getting trapped in a continuous loop of thinking about financial worries.

4. Embrace the five bedroom essentials: The Twinings Sleep Census shows us the home environment is stopping 14% of the UK from getting enough sleep. Five key things to improve this is:

1) Darkening down helps to inform the body clock that the day is over and triggers the release of sleep-promoting hormone melatonin. Have a dark bedroom and wear an eye mask, fitting shutters or blackout blinds if you need to and turn off any unwanted standby lights.

2) Check the room temperature: Ideally it should be a cool 16-17 degrees. Make sure to switch off the central heating at night and use multiple layers rather than a single duvet to allow you to quickly adjust your temperature.

3) Comfort is essential for sleep quality. Choose a mattress and pillow combination that are the ideal firmness, size, and material for your comfort needs.

4) Reduce noise by soundproofing your bedroom with lots of sound absorbing soft furnishings such as rugs, heavy curtains, and drapes on the walls. If you’re really struggling, block out unwanted noise with earplugs or white noise.

5) Improve your bedroom air quality by growing naturally detoxifying plants such as aloe vera. Keep the window open or turn on a fan to improve ventilation. Maintain a stable humidity by avoiding drying clothes there.

5. Body scan meditation to fall asleep quicker: If you wake up in the night for a prolonged period, try to stay in bed and rest as it conserves energy, helps repair physically and consolidates memories. You can practice a simple meditation by accepting you are awake and mindfully focusing your attention onto where your body connects with the bed. Each time your mind wonders onto thoughts, gently come back to the bed.