This article was written as part of a series of self care tips for PowerUp, a charity local to Manchester.

Self Care or Selfish? 

Self care might sound a little selfish, but this is not the case. Think about the emergency exit procedure on a plane. The steward tells you to always put your own oxygen mask on first, before you try to help the person next to you. This makes sense, because of course, how can you help the people around you, if you aren’t able to breathe yourself? 

The same logic applies to self care; If you aren’t looking after yourself, how’re you supposed to look after anybody else? In this series of self care tips, we’ll be focusing on things you can do to look after you, which in turn, will go a long way towards helping you to look after the people you care most about.

Self Care | How to get a good night's sleep 

The National Sleep Foundation guidelines recommend that adults under 65 get between 7 and 9 hours of sleep each night, while those over 65 need around 7 - 8 hours of sleep per night. Teens, young children and babies require even more sleep to support them through their constant development (follow the link above for exact figures).

Why is sleep so important? 

Sleep is really important for the development and maintenance of your brain. When we sleep, we process all the information we’ve gathered throughout the day, and give our bodies the chance to repair and recover from any stress that they may have been put under.

Sleep allows us to get better at things that we’ve learnt, helps us to focus and generally leaves us more able to cope with whatever life throws at us.

When we don’t sleep enough, we can wake up feeling confused, irritable and generally more sensitive to things around us. It can be hard to focus on tasks, more difficult to escape negative, intrusive thoughts and life can generally feel more overwhelming. In the long term, not getting enough sleep can lead to the development of medical issues like dementia. 

If you want to learn more about just how important sleep really is, listen to this fascinating interview with sleep expert, Matthew Walker to discover the many reasons why sleep is so important for those in search of a healthier mind.

9 Tips for a good night’s sleep 

• Turn any bright lights off. Switch to lamps at least an hour before you go to bed. Your body works to a circadian rhythm, which is your internal body clock. It lets you know when to sleep and when to wake. Bright lights confuse your body clock, making it harder for you to fall asleep.

• Don’t take your phone to bed with you. The blue light that comes from your phone screen also interrupts your circadian rhythm, convincing your brain that it’s still daytime. It keeps you alert and prevents you from settling down. Instead of looking at your phone, try reading a book, or listening to something soothing like a podcast or an audiobook instead. Here’s one of our favourite sleep casts - Rainy Day Antiques, which is a story designed to help you to sleep.

• Download a blue light filter onto your device. If you do have to use your phone, laptop or tablet right before you go to bed, download a blue light filter like Flux. This is a free app that transforms troublesome blue light into soft warm light that won’t keep you up all night.

• Turn the heating off an hour before you go to bed. Your body likes to go to sleep at a certain temperature, and your body temperature reflects this by naturally dipping a little lower in the evening. If the heating is ramped up, it’ll be harder to get to sleep. In the same vein, you’ll find it hard to get to sleep if you’re too chilly. If this is the case, consider getting a hot water bottle. Simply putting your hot water bottle under your duvet before you go to bed can really make a difference in the colder months, and all it takes is a kettle full of boiling water.

• Have a bath before bed. Having a bath before you go to bed is not just relaxing, it’s also a great way to regulate your temperature. The hot water actually changes the core temperature of your body, causing it to drop slightly, which tells your body it’s time for bed. If you’re having trouble sleeping, aim to have a bath around 90 minutes before you want to start dreaming.

• Switch to non-caffeinated drinks after 4pm. Caffeine can prevent you from sleeping and can also contribute to those anxious bedtime thoughts many of us have. Either switch to herbal teas, like lemon and ginger, or get some decaf coffee and tea that tastes just the same and won’t keep you up all night.

• If possible, only use your bed for sleeping and getting ready for bed. Then your body will associate this place with going to sleep, making it easier to fall asleep when the time comes around.

• Quiet your mind. Many of us struggle with letting go of the thoughts of the day, and the worries of tomorrow when we go to bed. There are lots of breathing exercises out there that are great for calming a busy mind and helping you to get the rest you deserve. A basic one to try is placing your hand on your stomach and breathing in as you count to 4 slowly in your head. Then count from 5 to 8 as you breathe out, feeling your stomach rise and fall as you do so. Then repeat.

• Exercise. Exercising, whether it’s walking to the shops, doing some yoga or lifting weights, will relax your mind and leave you feeling peaceful. You can do this at any time of the day, though in the morning, daytime or afternoon is often recommended if you’d like to fit it in with your natural circadian rhythm. 

Sleep well! We’d love to hear what worked for you - let us know in the comments below.