6 Simple Steps to a Better Sleep

6 Simple Steps to a Better Sleep

“I love my job and life, but often I feel over-stimulated and even anxious which means I can’t sleep.”

As a society, we are increasingly aware that rates of anxiety are ever increasing, now reported at over 8.2 million cases per annum in the UK.

One of the knock-on effects of our anxious society is that our sleep suffers. Recent research has discovered that almost one in two people are trying to survive on 6 hours of sleep, when the recommended is – at a bare minimum — 7 hours, and preferably more.

Active Londoners are probably sleeping less that the rest of the UK. Our customers report staying up past midnight finishing a report for work while aiming to be in a gym class by 7.30am the next morning, often after a stressful commute.

Lack of Better Sleep and Technology

That's exhausting enough. But to make matters worse, we electrify the night – electronic gadgets and mobile accessories detract from both our concentration and our ability to relax.

We bring our workloads home; we sit in bed and check emails. We use our evenings to catch up on friends remotely on email and social media.

At our worst, we spend loads of time comparing our lives with others on Instagram, convincing ourselves that fabulous strangers are living the good life while we're continually on edge. This isn't generation specific – our students and 'Millennials' are as stressed as post-40s who have an eye on mortgages and pensions.

Lack of Sleep and its Effects on your Health

Excessive daytime sleepiness, general fatigue, clumsiness, and unexpected weight gain or loss can be signs of lack of sleep. The problem is that this impacts both our brain and cognitive function, which at its worst leads to severe forms of anxiety and depression.

What you do before bed tends to have a significant impact on your mood and energy levels the next day, as they often determine how well and how much you sleep.

At anatomē, our focus is to offer not only physical but also mental wellbeing, in order to improve overall health and wellness. The brand, founded by Brendan Murdock, derived partly from his own need to deal effectively with life's daily pressures, to manage a balanced diet, and to address his own poor evening and pre-sleep habits.

anatomē is here to help! With that in mind, here are our recommendations to help you to slow down at the end of the day and create a routine for optimum sleep.

Our 6 simple steps to a better sleep

Power Down your Devices for a Better Sleep

The circadian rhythm is our 24-hour body clock, which tells our bodies when to perform functions such as eating or sleeping. Your circadian rhythm is easily affected by lights and temperature, so your body constantly thinks it's day time when you’ve got devices shining brightly (or even dimly) in your face.

Blue spectrum lights are emitted from our electronic devices which are particularly dangerous because they suppress melatonin release from your brain. So we suggest you put the mobile on charge away from the bed, on the other side of the room, and do it at least an hour before heading to bed. Resist temptation!

Reflect + Read for a Deeper Sleep

This may not be for everyone, but keep a journal (old fashioned paper!) by your bedside and write down three achievements from your day. Remind yourself of the progress in the day and don't get stuck in the trap of thinking you haven't achieved anything, because you have. Little things count!

At the same time, make a quick to-do-list for the following day. This prevents your 'undone things' from disturbing your mind during sleep and is crucial to decrease anxiety episodes. Once you've done this, settle into a good book or a magazine. Take yourself out of yourself.

Create a Sleep Ritual

Our body is enriched with nerves and connections, which make some parts of our bodies more sensitive than others. Using relaxation techniques such as meditation can stimulate our nerves and help us to experience a calming effect that extends to other parts of the body.

Take a few minutes to breath and relax. Or, have a hot bath or shower before bed, and apply some of our Recovery + Sleep Elixir Oil to your skin as you pick up that book to read.

Turn Down the Lights and Cool Down the Bedroom

Lights can be your biggest enemy when it comes to winding down at night. Turning down the lights ahead of your bedtime helps your body to produce melatonin. Melatonin is the hormone responsible for regulation of your body’s clock, so you can successfully sleep.

A lot of people are sleeping in bedrooms that are too warm, they should be between 60-67f, otherwise its can take too long to fall asleep and the room can be uncomfortably warm.

Your Gut Health and Sleep

Our bodies are connected to our mental wellbeing. A 21st century support can come from an anatomē probiotic which helps create healthy bacteria in the gut. It is made of a complex 8 strains of healthy bacteria at a 30 billion combined full spectrum.

This supports the immune system and intestinal health which can also elevate the mood and reduces stress and anxiety.

Take a Break

Make time to leave the city, and it doesn’t have to be on a plane to endure more anxiety at the airport. There are many retreats in the countryside and British coast within a few hours of London. It is allocated time to rest, rejuvenate then return to your desk at 9am on a Monday morning. If you’re keen on retreats check out our favourite ones.

So to recap.

  • Switch off your device or keep your phone away for an hour before bed for a better sleep
  • A simple journal listing your achievements before bed can do wonders for your anxiety
  • Meditate to get better sleep and improve your ability to be calm
  • Turn off the lights in your bedroom and make sure your room is cool enough (60f-67f)
  • Look after your gut by eating healthy and taking the right supplements
  • Take a break and go visit a relaxing retreat close to your city

To help you rest, relax and address anxiety:

List of products and what they do…