sleephappy

Pledge to #sleephappy: Walking Zombie

Walking Zombie, here are your personalized #sleephappy tips from Dr. Meadows:


Take the Pledge to #sleephappy by incorporating some of the tips below into your bedtime ritual.

Lifestyle

1. Physical exercise causes the release of calming endorphins into your body promoting relaxation and consequently deeper and more refreshing sleep. Choose an activity you enjoy and that you can do with friends and for most benefit, get into the habit of going 3 times per week.

Evening Wind-down

2. The light emitted from electrical devices mimics that of the sun and continues the release of the waking hormone cortisol - making it harder to fall to sleep. Aim to stop using such devices close to bedtime and get into the habit of dimming the lights to allow the natural release of the sleep promoting hormone melatonin.

3. Going to bed at the same time helps to strengthen your brain’s association between night time and sleep. Aim to keep a regular bedtime and if you do need to work late or go out socially, aim to wind down as per normal afterwards to prepare your brain for sleep.

Bedroom Environment

4. A cool sleeping environment promotes more restful and consolidated night time sleep. Get into the habit of opening a window, turning off your central heating and using multiple layers of bedding to regulate your room temperature at night.

5. Having your sleep regularly disturbed by unwanted noise such as a snoring partner can lead to the formation of negative stories in your head such as “I know he is going to start snoring soon”. If bought into, the worrying and anxiety can unhelpfully keep you awake in addition to the noise. Lessen the impact of noise by describing it objectively and without judgment and then let it go as soon as it arrives.
6. Scent can have a calming powerful impact on the senses, helping to transform our mood and so fragrance can play a role in creating a relaxing bedtime environment.
Sleep

7. Whilst repeatedly hitting the snooze button may feel like you’re grabbing a little extra sleep, in reality it fragments it leaving you feeling unrefreshed at the start of the day. Aim to either get up early or set your alarm till later and benefit from more consolidated sleep instead. 

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8. Using props such as a TV or radio to fall asleep may help in the short term, but can often lead to a loss of trust in your natural ability to sleep. Thoughts such as “I can’t sleep unless I listen to the radio” have a the power to ignite feelings of anxiety and wake you up even more. Aim to gently lessen your reliance by getting into bed and falling to sleep naturally.

Mind and Mood

9. Managing work and life worries in the daytime can make a big difference to the quality of your sleep at night. Aim to manage your stress more effectively by keeping a regular ‘to do’ list, breaking problems down into bite size chunks and seeking help, when and where needed.

10. Worrying about sleep keeps you awake, but trying to get rid of such thoughts wakes you up even more! Lessen their power by making a list of them and giving them short hand labels (i.e. I won't cope if I don't sleep becomes the 'coping' thought). Whenever they arrive acknowledge and then let them go of holding them in your mind by bringing your attention back onto being in bed. 

Febreze recommends:

Researchers have found that a slight hint of jasmine in the air can lead to a deeper sleep, followed by increased levels of alertness throughout the next day.
Try the New Febreze Sleep Serenity Quiet Jasmine fragrance to help create a soothing atmosphere after a hectic day, and transform your bedroom atmosphere into a relaxing sleeping environment.
Take the Pledge to #sleephappy

A few simple changes to your sleep habits, such as using scent as part of your bedtime routine, can make a huge difference to the quality of your sleep and therefore your mood and alertness the next day.

So whether you’re Sleeping Royalty, a Walking Zombie or a Suffering Insomniac, try putting your sleep tips into practice today and start reclaiming the five hours and 26 minutes the average Brit spends struggling to get to sleep each week.

Share with your friends and encourage them to take the Pledge to #sleephappy today!


Raudenbush B., Wershing B. & Almeida J. (2011). Effects of jasmine scent on sleep quality and post-sleep cognitive performance. Presented at the Eastern Psych Assoc Conference, Cambridge, Massachusetts. March

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