Are you sleeping well?
Take the short survey to find out how well you’re sleeping.
Sleep quality or sleep quantity?
“The outcome of our sleep is a combination of quantity and quality. It is easier to influence quantity. We know that we need 7-9 hours on average, so we can plan our time in bed accordingly.
“We are good at getting up in the morning for appointments using our alarm clock, but not nearly so good at going to bed. Many of us intend to go to sleep at, say 11pm, but we self-sabotage by checking emails, getting sucked in to another Netflix binge and a variety of other digital distractions - impacting our sleep quantity.
“Because of our circadian rhythms, sleeping from 10pm - 6am one night, and 3am - 11am the next will affect the quality of our sleep - even though the quantity is the same 8 hours.
The Sleep Tweak
“I like this because it helps with both quantity and quality.”
“Most of us are good at getting up at the same time every morning, because we rely on our alarm clocks. However, we are not so good at going to bed at the same time every night. It’s sometimes ‘just 1 more episode won’t hurt’ that is distracting us from our well needed rest.
“I recommend a bedtime alarm. A gentle nudge to let you know that it’s time to get ready for sleep.
“Work out what time you need to get up: 6.30am for me as I’m a ‘lark’. I need a full 8 hours sleep, plus 15 minutes to fall asleep and 15 minutes to daydream in the morning, so I set a bedtime alarm for 10pm.
“My bedtime alarm ensures that I create enough sleep opportunity, but it also allows me to improve my sleep quality, for no extra effort!
“Try a bedtime alarm for yourself and see what difference it makes to your sleep. You can even sync your alarm to fitness trackers such as Fitbit which will gently vibrate to let you know it’s time for bed.”