Getting a good night’s sleep is essential for our overall well-being, yet it’s something many of us struggle with. Poor sleep doesn’t just leave us feeling tired and irritable the next day—it can have far-reaching effects on our physical and mental health. But let’s face it, when kids are young and we are juggling the load, decent sleep can feel like it’s the holy grail, can’t it?
The truth is, that when we don’t get enough quality rest, our body’s ability to regulate hormones, manage stress, and repair itself is compromised. Cortisol, the stress hormone, may remain elevated, increasing anxiety and making it harder to sleep well the next night. This creates a cycle where poor sleep leads to even more difficulty in falling asleep.
Our brain is also significantly impacted by lack of sleep, impairing our memory, focus, and mood. Over time, chronic sleep deprivation can contribute to mental health issues such as anxiety and depression. Physically, poor sleep weakens our immune system and can aggravate existing health conditions.
Current research shows that women need more sleep than men too (tell us something we didn’t know already, eh?) due to the amount of brain power we use during the day. The Sleep Foundation, based at Loughborough University, found that women’s brains were more active during the day and consequently more prone to exhaustion. We also tend to engage in more complex processes due to multi-tasking, and this can lead to greater cognitive fatigue. So the next time that the debate comes for a lie in with your partner, you can share the evidence: you DO deserve it more!
Luckily, there are some quick ways we can get some decent kip tonight (although you might need to move into the spare room if you have a little one still in with you!)
1. Wind down with a relaxing routine for better sleep
Create a little pre-bedtime ritual that helps you unwind. It could be as simple as taking a warm bath, reading a few pages of a book, or practising deep breathing for five minutes. The key is consistency – doing the same relaxing activity each night signals to your body that it’s time to sleep. Apps like Calm or Headspace offer short guided meditations that can help you relax and quiet your mind before bed.
2. Make your bedroom a sleep sanctuary
Turn your bedroom into a cosy sleep haven. Keep the room cool (16-18°C is ideal), dark, and quiet. If streetlights or noise are an issue, consider using blackout curtains or earplugs. And make sure your mattress and pillows are comfy—there’s nothing worse than trying to sleep on a lumpy bed!
3. Skip late-night snacks and drinks
Avoid caffeine, alcohol, and heavy meals before bed. Instead, if you’re peckish, try a light snack like a banana or a handful of nuts—these can actually help promote sleep. And stick to herbal teas or water in the evening to keep your sleep uninterrupted.
4. Move a little during the day
Get some light exercise during the day—whether it’s a walk in the park, a yoga session, or dancing around your living room. Regular movement helps tire your body out and makes it easier to fall asleep at night. Just try to avoid vigorous exercise right before bed (ahem).
By trying these easy tips tonight, you can set yourself up for a restful night and wake up feeling refreshed and ready to take on the day!