A Guide To Mastering Sleep in 2023
At Stories Behind Things we are always curious to learn about ways to improve our mental health. So when Goss & Genus, a London based brand producing organic, Fairtrade produced bed linens–highlighted the connection between better sleep and mental health, we had to learn more! After a bit of research and a lot of reading, we are sharing everything you need to know about mastering sleep in 2023. Let's get to it!
Back to basics, why is sleep so important?
- A review of 16 studies found that people with insomnia were 10 times more likely to develop depression, and 15 times more likely to develop anxiety disorders (National Institute of Mental Health, 2020).
- A study of over 10,000 people found that those who slept less than 7 hours per night were more likely to report symptoms of depression and anxiety (Journal of Sleep Research,2018).
- Another study found that people who slept fewer than 6 hours per night were 4 times more likely to develop clinical depression than those who slept 7-9 hours per night (Psychiatry Research, 2018).
- Lack of sleep has also been linked to an increased risk of suicidal thoughts and behaviors. In a study of over 10,000 adults, those who slept less than 7 hours per night were 3 times more likely to report suicidal thoughts compared to those who slept 7-9 hours (Sleep, 2021).
Top tips for mastering sleep in 2023
- Create a sleep-friendly environment: Keep your bedroom cool, dark, and quiet.
- Establish a regular sleep routine: Go to bed and wake up at the same time every day, (ideally) even on weekends.
- Practice relaxation techniques: Try deep breathing, meditation, or progressive muscle relaxation before bed to help you unwind.
- Avoid caffeine, alcohol, and large meals close to bedtime: These can disrupt your sleep.
- Get regular exercise: Regular physical activity can improve sleep quality.
- Avoid screens before bed: The blue light emitted by screens can disrupt your body's natural sleep-wake cycle.
- Sustainable swaps: It's all about the sheets! Want to make a sustainable swap to more planet friendly bedding? Investing in Goss & Genus’ planet friendly organic bedding could be for you.