A Good Night's Sleep
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Suffering from end-of-term sleep deprivation? Follow our tips to get a good night’s sleep.
Towards the end of term many teachers begin to feel the effects of sleep deprivation; dealing with thirty plus Christmas-crazed under elevens can leave us feeling wired and unable to switch off when we finally get into bed.
But the impact of consistently poor sleep can be huge. Psychological side-effects range from trouble concentrating, rapid mood changes and irritability to increasingly impulsive behaviour, depression and even suicidal thoughts. The physical consequences are just as worrying; a detrimental impact on the metabolism can potentially lead to diabetes and weight-gain, an increased sensitivity to pain, a weakened immune system, high blood pressure and a greater risk of heart disease.
The good news? The best prevention is simply a good night’s sleep!
To help you through this manic time of year, we’ve put together our top tips for getting a decent forty winks.
Make your bedroom a sleep inducing environment
Having an untidy bedroom can hinder attempts to get to sleep. Many people find that if they tidy their bedrooms they unclutter their mind at the same time, making sleep more easily achievable. So, make sure that you keep those pupil essays out of the bedroom.
Let’s face it, we don’t have too many issues with unwanted sunlight disturbing our sleep at this time of year! But a pair of thick curtains can help to block out any streetlights, traffic-noise and keep the bedroom a little warmer when the temperatures drop.
In this era of fast-moving technology, it’s tempting to spend all of our money on new phones, new cars or a 60” smart TV. However, to really improve our quality of life what we should invest in is a good mattress. Nothing prevents us from sleeping more than an uncomfortable bed, and let’s be honest, we really should care about the place where we spend a third of our lives.
Be careful what you drink
Most of us know that we shouldn’t be drinking caffeine right before bed, but as the toll of not getting enough sleep catches up with us, it’s so easy to reach for the coffee pot to get us through our pile of marking. Unfortunately, research has shown that drinking caffeine up to six hours before bed can impact our sleep. So, after 4pm switch to caffeine free drinks, and don’t forget to check your fruit teas and soft drinks, sometimes those pesky manufacturers sneak caffeine into those as well.
As the festive season approaches, we’re increasingly surrounded by spicy mulled wine and creamy Baileys, and whilst alcohol can help us to get to sleep more easily, once the initial effects wear off, it has a tendency to prompt repeated awakenings, leading to a disturbed night’s sleep. It might be difficult to step away from the Prosecco after a hard day in the classroom, but just think of the benefits of a good night’s rest.
Create a sleep schedule
Most of us have an alarm to wake us up in the morning, but did you know that most modern phones can tell you when to go to sleep as well? Set an alarm for one hour before you need to go to bed so that you have to put down your marking pen, and take time to wind down and relax before sleep. Ensuring that you are going to sleep and waking up at the same time every day (including the weekends regrettably) helps your mind and body to get into a routine and improve your sleep pattern.
Do some (gentle) exercise
Research tells us that doing gentle exercise, such as yoga, before bed helps to achieve a calmer state of mind, conducive to a deeper and more refreshing sleep. It may even relieve some of the aches and pains produced by hours of crouching down next to pupils’ desks. Avoid strenuous exercise for two hours before bedtime though, as the endorphins released can keep you awake. An intense workout earlier in the evening, straight after work perhaps, can lead to improved sleep.
Get writing
Sometimes, as a teacher, it can feel like the only time we use a pen is to do some marking or to create a lesson plan. Writing before bed though can help us to move on from the stresses of the day. Why not keep a notepad at the side of you bed and write down a list of priorities for the next day? This should stop you from mulling them over when you’re trying to fall asleep.
If you’ve had a particularly negative day, you could also use your notepad to write down a list of all the things that you are grateful for, resetting your mind-frame before sleep. And finally, if you do have trouble sleeping due to stress, use your notebook to jot down your worries.
Step away from the screen
It’s easier said than done when you’re desperate to finish the latest series of The Crown, or keeping up to date with your favourite teaching blog, but using screen technology before bed has been proven to be detrimental to our ability to get to sleep. Switch off your TV and put your phone down at least 30 minutes before bedtime for the best chance of a successful night.
Create a bedtime ritual
Creating a relaxing ritual before going to bed will put you into a more positive frame of mind before you try to sleep. Why not try a nice warm bath, using a meditation app or reading a good book to help you to switch off from a busy day in the classroom? Entrepreneur.com have some great tips on how to create your perfect bedtime ritual.
If you want to find out more about the fascinating science of sleep, BBC Radio 4 has a brilliant new series available online.