12 science-backed solutions for getting a good night’s sleep

Weekly technique - how to get a good night’s sleep

Waking up groggy, cranky and sluggish? You’re not alone. Almost three-quarters (74%) of Brits sleep less than seven hours per night, according to the 2017 Great British Bedtime Report published by The Sleep Council.

Additionally, almost a third of us (30%) get poor quality sleep most nights. The top three reasons? Worry (45%), partner disturbance (25%), and noise (20%).

While it’s safe to say that bedtime roadblocks are definitely common - and super frustrating - these days, there are ways to overcome them.

1. Not getting enough sleep can impact your hormones that affect hunger and fullness. In one study, people who slept five hours per night had almost 16% less leptin (a “fullness” hormone) and 15% higher ghrelin (a “hunger” hormone) than people who slept eight hours.

2. Many people have difficulty sleeping! A recent global survey found that 51% of adults are unsatisfied with their sleep.

3. Most sleep challenges fall into four main categories: a busy mind, a restless body, having no time, or being unable to fall back to sleep after waking up in the middle of the night.

Figure out which roadblock below is getting in the way of you catching quality zzz’s. Then, try one of the science-backed strategies. If it doesn’t quite work, try another!

Strategy:

• Listen to a meditation by Headspace in the WW app.

• Start a worry list. Jot down whatever’s stressing you out...and put it aside.

• Write three things you’re grateful for that happened during the day.

Strategy:

• Take a warm shower or bath about an hour before bed.

• Put on calming music and do some stretches.

• Practice slow, deep breathing.

Strategy:

• Use Sunday to get ahead of bills, emails - anything that often keeps you up late during the week.

• Outsource meal prep. Cut cooking time with pre-cut or pre-cooked ingredients.

• Listen to quiet, calming music while doing the dishes. It’ll help you begin to relax and prepare for sleep.

Strategy:

• Avoid blue light, as it makes your brain think it’s daytime. (Hint: don’t reach for your phone!)

• Go to a dim spot and read for 20 minutes.

• If caffeine keeps you awake, cut back on it later in the day.