Sleep Well
Feeling well-rested makes it easier to make healthy choices, stay focused, and look after both your body and mind. When we are tired everything feels harder, improving your sleep is one of the simplest ways to boost your overall wellbeing.
Did you know?
The blue light from phones, tablets and TVs can reduce your natural melatonin levels. Melatonin is the hormone that helps you feel sleepy, so using screens late at night can make it harder to drift off. Try other techniques such as meditation or reading a book instead of looking at a screen.
How Much Sleep Do We Need?
The amount of sleep you need changes throughout your life, and everyone is slightly different. General recommendations are as follows:
Babies: around 17 hours
Children: around 9 to 10 hours
Adults: about 8 hours
Older adults: still around 8 hours, although deep sleep may be shorter or broken into smaller periods
These are guidelines. Some people naturally need more sleep, while others need less.
The Stages of Sleep
Sleep moves through four stages, forming a cycle.
Non-REM Sleep (Stages 1–3)
Stages 1 and 2 are light sleep. You can be woken easily. Stage 3 is deep sleep. Waking up from this stage can leave you feeling groggy or disorientated.
REM Sleep (Stage 4)
This is when most dreaming happens. Your brain is active, but your body is relaxed.
A full sleep cycle lasts about 90 minutes. Most people need five to six cycles per night to feel fully refreshed. If your sleep is disrupted, you may complete fewer cycles, leaving you tired even after a long time in bed.
Need Support?
"While we don’t sponsor the links below, some of our staff have tried them and found them useful - hopefully, you will too!"
Calm - The #1 App for Meditation and Sleep
NHS Better Health
If you're having trouble sleeping, the NHS Better Health website has some useful information and tips.
The Sleep Charity
The Sleep Charity has a range information and support available to help with sleep issues.