Public Health England (PHE) are launching new guidance to help people improve their sleep as new research shows 41% of England are struggling during lockdown.
They have teamed up with Colin Espie, Professor of Sleep Medicine in the Nuffield Department of Clinical Neuroscience at the University of Oxford who has NHS-approved tips and advice for improving sleep.
Colin Espie’s NHS-approved Tips for improving sleep during the Coronavirus outbreak (please view all tips on the Every Mind Matters sleep page):
VALUE YOUR SLEEP
We need to take our sleep seriously and try and make sure we get enough, weekdays and weekends. This could mean going to bed earlier or spending less time in bed (the amount of sleep we need varies from person to person).
PRORITISE YOUR SLEEP
Sleep is vital to our health, our wellbeing, our ability to function and to our mood. Prioritising our sleep means sometimes actively choosing it over something else. This may be difficult with the current disruption to our normal routines, but maintaining regular sleep habits is important, so make the commitment to winding down and getting to bed.
PERSONALISE YOUR SLEEP
The amount of sleep we need varies from person to person, so you need to find the sleep window that is right for you. Try settling earlier or later, or adjusting how long your sleep window is. Experiment, and trust that you will get it right.
TRUST YOUR SLEEP
We’re all designed for sleep, so trust that once you’ve got your pattern into shape, it will happen. If you can’t sleep, get up and move around, do something else for a while, and then go back to bed when you feel sleepy.
PROTECT YOUR SLEEP
The most common enemy of good sleep is the racing and worried mind, so try to put the day to rest before you go to bed. Take time to jot down the things that have been on your mind so they won’t trouble you when you go to bed. If you’re working from home at the moment and having to use your bedroom to do so, try to remove all traces of work before you go to bed to revert the room back into a good sleep environment.