You snooze...you win!

In the fast-paced world of education, where teachers and staff are the backbone, the importance of sleep is often undervalued, with many viewing it as a luxury rather than a necessity. However, World Sleep Day serves as a timely reminder of the crucial role that sleep plays in our overall health and wellbeing. This global event champions the benefits of good sleep, encouraging practices that are essential for achieving restorative rest, night after night. 

Why is sleep essential? 

How do you feel after a bad night’s sleep? How about after a run of bad nights? Whilst it is perfectly normal to experience sleep disruption from time to time, we should aim for this to be the exception rather than the rule. Sleep is the cornerstone of good health, as vital as a balanced diet and regular movement.  It is during sleep that the body undergoes repair and rejuvenation, processing the day's experiences, consolidating memories, and restoring energy levels. The benefits of a good night's sleep extend to every aspect of our health, including: 

• Enhanced cognitive function: Sleep is integral to cognitive processes such as learning, memory consolidation, decision-making, and creativity. Without adequate rest, our ability to concentrate and process information is significantly impaired. 
• Emotional wellbeing: Sleep has a profound impact on mood regulation. Insufficient sleep is linked to increased irritability, stress and susceptibility to mental health disorders such as anxiety and depression. 
• Physical health: Sleep influences a wide array of physiological functions, including the immune system's efficacy, hormonal balance, and the risk of developing chronic conditions such as obesity, diabetes, and cardiovascular disease. 

Given the importance of sleep, it's essential to cultivate habits that promote restful nights. 

How to achieve a good night's sleep? 

Achieving high-quality sleep is a multifaceted process that involves creating a conducive environment and establishing routines that signal to your body that it is time to wind down. Individuals will differ in terms of what works for them – and specific sleep issues will require a more tailored response. However, there are some fundamental basic strategies that can help to enhance sleep quality, including: 

• Consistent wake-up time: Try to wake up at the same time every day, within the same 15-minute window, even on weekends. Consistency reinforces your body's sleep-wake cycle, making it easier to fall asleep and wake up naturally. 
• Create a restful environment: Think cave like - ensure your sleeping space is quiet, dark and cool. Consider using earplugs, blackout curtains and a comfortable mattress and pillows. 
• Limit exposure to screens: The blue light emitted by phones, tablets and computers can interfere with your ability to fall asleep. Aim to disconnect from electronic devices at least an hour before bedtime. 
• Mindful eating & drinking:  Avoid large meals, caffeine, nicotine and alcohol before bedtime. These can disrupt sleep patterns and affect sleep quality. 
• Establish a pre-sleep routine: Engage in relaxing activities before bed, such as reading, taking a warm bath or practicing meditation. These activities can help signal to your body that it is time to wind down. 
• Stay active: Regular physical activity can help you fall asleep faster and enjoy a deeper sleep. However, avoid exercising too close to bedtime as it might leave you too energised to sleep!
• Manage stress and prioritise self-care: Prioritise self-care practices such as exercise, hobbies, and social connections to promote relaxation and mental wellbeing. Incorporate stress-reduction techniques into your daily routine, such as mindfulness, yoga, or journaling, to help manage stress and improve sleep quality. 
• Get outside early in the day: The sleep-wake cycle is largely governed by light. To re-set your biological clock, expose yourself to daylight as soon as you can after waking up.  

It is important to work with your body’s natural rhythms rather than against them. We are old brains in a new world – not designed for 24/7 living. So, a simple rule to follow is in that morning do things that energise the body (exposure to light, movement, and yes caffeine is ok too but just remember takes your system around 6 hours to reduce by half, so limit this to mornings) and on an evening, focus on winding down (think back to our ancestors sat round the campfire for inspiration!). 

World Sleep Day: A call to action

World Sleep Day is not just a celebration but a call to action. It urges us to prioritise sleep, recognising it as a critical component of health and wellbeing. By embracing sleep-friendly habits, we can improve not only our sleep quality but also our physical, mental, and emotional health. 

As we observe World Sleep Day, let's commit to making sleep a priority in our lives. Remember, good sleep is not a luxury—it's a necessity. Well rested education staff are also better equipped to inspire, motivate and empower our children and young people. 

Here's to prioritising sleep as a necessity and embracing the power of rest. 

Article by Still Human Managing Director, Julie Liddell.