SLEEP is a fundamental aspect of our daily lives, yet many people struggle to get enough rest. Good sleep is essential for overall health and well-being, affecting everything from mood and energy levels to immune function and cognitive performance. Fortunately, there are effective strategies to improve sleep quality and quantity.

The importance of sleep

Getting enough sleep is crucial for maintaining physical and mental health. During sleep, the body undergoes various processes essential for repair and rejuvenation, such as tissue growth, muscle repair, and the release of growth hormones. Adequate sleep also supports brain function, helping to consolidate memories and process information. Lack of sleep can have serious consequences, including:

• Impaired cognitive function: Poor sleep can affect concentration, problem-solving skills, and decision-making abilities.

• Mood disorders: Insufficient sleep is linked to depression, anxiety, and irritability.

• Weakened immune system: Sleep deprivation can compromise the immune system, making you more susceptible to illnesses.

• Increased risk of chronic conditions: Chronic sleep deprivation is associated with a higher risk of conditions such as obesity, diabetes, cardiovascular disease, and hypertension.

Improving sleep with CBT-i

Cognitive Behavioural Therapy for Insomnia (CBT-i) is a highly effective, evidence-based approach to treating chronic sleep problems. CBT-i addresses the thoughts and behaviours that contribute to insomnia, helping individuals develop healthier sleep patterns.

Here are some key strategies from CBT-i:

1) Sleep hygiene:

• Establish a routine: Go to bed and wake up at the same time every day, even on weekends.

• Create a relaxing environment: Make your bedroom conducive to sleep by keeping it dark, quiet, and cool.

• Limit exposure to screens: Avoid screens from phones, tablets, and computers at least an hour before bedtime, as the blue light can interfere with melatonin (hormone that helps you feel sleepy) production.

2) Stimulus control:

• Use the bed for sleep only: Avoid using the bed for activities other than sleep and sex. This helps your brain associate the bed with sleep.

• Get up if you can’t sleep: If you’re unable to fall asleep within 20 minutes, get out of bed and do a quiet, relaxing activity until you feel sleepy. This varies from person to person, but some examples include journalling, listening to nature sounds, and taking a warm shower.

3) Sleep restriction:

• Limit time in bed: Initially restrict the amount of time you spend in bed to the actual amount of time you are sleeping. Gradually increase this time as your sleep efficiency (the amount of time asleep in bed compared to your total time in bed) improves.

4) Cognitive restructuring:

• Challenge negative thoughts: Identify and challenge negative thoughts and beliefs about sleep. Replace them with more realistic and positive ones. For example, if you are having the thought, “My day will be ruined tomorrow if I don’t get eight hours of sleep,” this may make you feel frustrated and restless. This thought can be replaced with, “I may feel tired tomorrow, but I can make it through the day.”

• Relaxation techniques: Practise relaxation techniques such as deep breathing, progressive muscle relaxation, or mindfulness meditation to reduce anxiety and promote sleep.

The impact of better sleep

Improving sleep quality can have profound effects on overall health and well-being. Benefits include:

• Enhanced cognitive function: Better sleep leads to improved memory, attention, and problem-solving skills.

• Improved mood: Quality sleep can reduce symptoms of depression and anxiety, leading to a more positive outlook on life.

• Stronger immune system: Adequate sleep helps the body fight off infections and illnesses more effectively.

• Lower risk of chronic diseases: Good sleep is associated with a reduced risk of obesity, diabetes, heart disease, and other chronic conditions.

Prioritising sleep and adopting strategies from CBT-i can significantly improve sleep quality and overall health. By making small changes to your daily routine and addressing negative thoughts and behaviour, you can enjoy the many benefits of a good night’s sleep. Remember, better sleep is not just about feeling rested, it’s about enhancing your quality of life and long-term health.

Robiann Broomfield is currently completing her PhD in clinical psychology with a specialisation in neuropsychology. In addition, she is also completing her clinical internship at Baylor College of Medicine/TIRR Memorial Hermann Hospital in rehabilitation psychology and neuropsychology. Starting in September she will begin a fellowship at Harvard Medical School in neuropsychology.