How to beat lack of sleep: The UK’s leading cause of depression | London Daily News

According to a recent survey*, lack of sleep is the biggest contributor to stress in the UK, with 41% of adults citing fatigue as their main source of anxiety, ahead of financial problems , work problems and family problems.

Lack of sleep can lead to depression and fatigue, one feeding off the other. Anxiety can prevent you from falling into deep sleep easily, with fatigue from poor quality sleep and leaving you struggling to cope with everyday life, it also increases feelings of stress and cycle it starts again.

Quality sleep is essential for breaking the deadlock, as it allows us to rest and rejuvenate, helps us manage stress better and keeps our mind and body healthy.
As the demands of today’s busy lifestyles continue to affect the quality of sleep, Woolroom, the UK’s leading supplier of sustainable wool bedding, is highlighting the important link between sleep and stress. feelings. Chris Tattersall, sleep ecologist and managing director of Woolroom, offers his expert advice to help you get better sleep when dealing with feelings of anxiety and stress.

Set a sleep schedule for yourself

Keeping a consistent bedtime and wake-up time is one of the most important improvements you can make to your sleep. Being consistent with your sleep schedule helps regulate your internal clock, making it easier to fall asleep and wake up refreshed. It’s also a simple but effective way to manage stress as sticking to a routine helps bring a sense of structure, predictability and a calm rhythm to your evening.

Choose beds that help you sleep

Stress can cause night sweats, or it can be caused by food allergies, so make sure you choose bedding that works in harmony with your body. Natural options, such as wool duvets and wool mattresses are hypoallergenic and will regulate your temperature while you sleep, meaning you can achieve better quality, deeper sleep that makes you feel ready to take on the stress of the day.

Know your stressors

Understanding why you’re stressed is important because, often, once you know what’s triggering you, you can try to take action to deal with it or reduce it. Identifying the root cause is important as it allows you to identify any patterns or situations that cause you to worry, and feel in control of making positive changes and preparing coping skills if they do. can happen again.

Limit caffeine and screen time during the day

Try to avoid stimulants like caffeine and screen time late at night if you want to feel calm and ready for sleep. Although that coffee at 4pm may seem like a good way to keep you going until the end of the day, caffeine stays in your body for up to 15 hours after drinking.

Likewise, I would advise staying away from screens at least an hour before bed. Cell phones and laptops not only emit blue light, which mimics daylight and suppresses melatonin (the sleep hormone), but often keeps us connected to stressful things, such as work, and causes be difficult to relax.

Practice relaxation tips

Relaxation can look different for everyone; the key is to do something an hour or two before bed to allow yourself to relax and signal your body that it’s time to rest. For some people it can be something as simple as reading a book or taking deep breaths, or for others it can be meditation or yoga. There are yoga poses you can do from the comfort of your bed!

Create a quiet sleeping environment

Normally for a healthy sleeping environment, I would advise to reduce any distractions from light and noise, however, if you suffer from depression that may not be benefit. Sometimes, being in darkness and silence can be stressful and you may find it difficult to turn off your mind. If so, I would recommend trying a plug-in night light and white noise to help distract your mind and drift off easily.

A quiet, healthy sleep environment doesn’t stop in your bedroom; it also refers to the bed and your sleepwear. Choosing breathable materials for your bedding and sleepwear is key to keeping your temperature regulated throughout the night. Synthetic fabrics can make you feel too hot or too cold, disrupt your sleep and increase fatigue problems. I would always choose natural materials, such as cotton or linen sheets and pyjamas, that will work with your body and allow you to sleep comfortably through the night.

Keep yourself healthy

When you’re stressed it can be hard to feel motivated to exercise, but regular exercise is very important for your overall health and the quality of your sleep. Exercise not only helps lower stress hormones like cortisol, but also releases endorphins. These are natural mood enhancers that reduce feelings of anxiety, help with sleep quality and are known as natural body pills.

*Based on August 2024 survey results published by Ciphr.