Sleep Awareness Week
Is an annual event typically taken place in the month of March, and for this year it will be between 9th - 15th , and also including World Sleep Day on 14th March. It's a public campaign to help highlight the importance of sleep to health and wellbeing, and to encourage people to prioritise sleep to improve their overall health.
Why do we sleep ?
Helps young ones to grow
Repairs our tired bodies
Strengthens our immune system
Process our thoughts and memories
Sleep is essential for our wellbeing
Sleep is one of the most mysterious yet essential functions of life. While we rest, our brains are anything but idle-processing memories, repairing cells, and regulating hormones. Sleep is crucial for cognitive function, emotional balance, and overall health. Without it, we risk weakened immunity, poor concentration, and even long-term health issues.
Stages of Sleep
Sleep isn't just one long rest - it happens in stages, each with a different purpose. From light sleep to deep sleep and REM, our bodies and brains go through cycles that help us recover., process memories, and wake up refreshed. Understanding these stages can give us insight into why good sleep is so important for health and well-being.
Light Sleep - you spend more than half the night in this stage. You process memories and emotions and your metabolism regulates itself. Lots of body maintenance here!
Deep Sleep - the thinking part of your brain is largely offline. This is where the body secretes is growth and hormone to rebuild and repair the body. Deep sleep has shown to strengthen the immune system as well.
REM Sleep - this type of sleep is about the brain. The brain is now more active where the body is very inactive. Important for emotional regulation - clearing the brain of things no longer needed.
No one type of sleep is more important than the other - we need them all to help us to feel refreshed , consolidate our memories and learning and to help our bodies to heal.
Mental Health Impacts
Higher Risk of Anxiety and Depression - Persistent sleep deprivation can contribute to mood disorders and increase the risk of developing anxiety and depression (Mental Health Foundation).
Cognitive Impairments - Insomnia affects concentration, memory, and decision-making, which can impact daily tasks, work performance, and overall quality of life (Mental Health Foundation).
Did you know the NHS website offers sleep tips to be sent directly to your inbox, by joining a 6-week email programme. To find out more visit here.
Key Principle of Sleep Hygiene:
You may have heard of the phrase 'sleep hygiene', this refers to a set of habits and practices that promote good quality sleep and help prevent sleep disorders like insomnia. It includes lifestyle adjustments, environmental changes, and bedtime routines aimed at improving sleep duration and quality.
Some typical examples would be:
Maintain a Consistent Sleep Schedule - Going to bed and waking up at the same time every day (even on weekends) helps regulate your body's internal clock.
Create a Relaxing Bedtime Routine - Activities like reading, taking a warm bath, or practicing meditation can signal to your body that it's time to sleep.
Optimize Your Sleep Environment - Ensure a cool, dark, and quiet bedroom; use blackout curtains, white noise machines, or earplugs if needed.
Limit Exposure to Screens Before Bed - Blue light from phones, tablets, and TVs can suppress melatonin production, making it harder to fall asleep.
Avoid Stimulants Before Bedtime - Reduce caffeine, nicotine, and alcohol intake, especially in the evening, as they can disrupt sleep.
Exercise Regularly, But Not Too Late - Regular physical activity can improve sleep quality, but intense workouts close to bedtime may be disruptive.
Watch Your Diet - Heavy meals, spicy foods, and excessive fluids before bed can cause discomfort and disrupt sleep.
Use Your Bed Only for Sleep and Relaxation - Avoid working, watching TV, or using electronic devices in bed to strengthen the brain's association between bed and sleep.
Get Natural Light Exposure During the Day - Exposure to sunlight helps regulate circadian rhythms and improve nighttime sleep.
Manage Stress and Anxiety - Practicing relaxation techniques such as deep breathing, progressive muscle relaxation, or mindfulness can reduce nighttime stress and promote better sleep.
How much sleep is enough ?
The amount of sleep a person needs varies depending on age and individual differences. According to the general recommendations for sleep duration are as follows:
Newborns (0-3 months): 16-18 hours per day
Infants (4-11 months): Around 13-14 hours per day
Adolescents: More sleep than adults, typically around 8-10 hours per night, due to ongoing physiological changes
Adults: Usually require 7-8 hours of sleep per night, although this can range between 5 and 11 hours depending on individual needs
Older adults: Tend to sleep around 6-7 hours per night but may take more frequent naps throughout the day
The Mental Health Foundation UK, also provide top tips from the sleep doctor, with further signposting support.
Our support
Our free online workshops are here to help you, in particular Improving Your Sleep looks at how stress can have a big impact on our sleep and yet we know that sleep is vitally important to our wellbeing. This workshop aims to help you understand some of the most common sleep problems and introduce some simple Cognitive Behavioural Therapy (CBT) techniques to overcome them and get a restful night's sleep.
Our workshops are easy to book via our website - choose the workshop you'd like to join, select a suitable date, complete the short form and we'll send you a joining link.
You can view our full range of online Workshops here
We also offer
1:1 Support: anyone in Norfolk and Waveney aged 16 or over can self-refer here or by calling 0300 123 1503
Social Events (online & in person)
Thanks for reading
