What is the Sleep Gap?

We all need our sleep – it is our body’s natural way of resting and recharging. Whilst we sleep, our memories are being stored and the repairing and regeneration of muscle and tissue takes place, as well as the strengthening of our immune system. Studies by The Sleep Foundation show that when we are asleep our body functions slow down, using less energy, which allows cells to engage in the recovery process.

Not getting enough sleep means you wake up feeling tired and groggy and if sustained over a long period will affect mental and physical wellbeing. We all want to get a good night’s sleep and, depending on our age, our body generally needs a certain number of hours each night. However, there is a difference between how much sleep we want or need and the amount we actually get. This is the ‘sleep gap’.

How do I know if I am experiencing a Sleep Gap?

An example of this is if you need or would like to achieve 8 hours of sleep per night but are actually only sleeping for 6 hours and 30 minutes, then your sleep gap is 1 hour and 30 minutes. Over the course of only a few days, your body is missing out on several hours of sleep and this all adds up to the tiredness you are likely to feel as a result. This isn’t just a problem in the UK - and studies have shown that 65% of us need or want to take naps during the day.

Does the Sleep Gap have wider implications?

Sleep habits do vary slightly from country to country, and there are some individuals who are genetically geared towards needing a little less sleep. However, the impact of not getting enough sleep is a global issue that is recognised as a public health problem, and it costs the global economy billions due to low productivity.

What are the main causes for a Sleep Gap?

It’s not just about how quickly you fall asleep, but also whether you are experiencing sleep disruptions that cause you wake up throughout the night. Although stress is one of the main causes, lifestyle habits – which can be altered – also have a big impact on the quality of our sleep. For example, drinking caffeine or alcohol, eating heavy, spicy or sugary food too close to bedtime, and screen time too close to bedtime.

Temperature regulation plays a significant role in going to sleep and staying asleep. If your body temperature fluctuates too much through the night, then there is the risk you’ll keep waking up feeling too hot or too cold. Some medical issues can contribute to disrupted sleep and we’ve written a selection of blogs on a few of these issues. Scroll through our blogs to find out more.

What lifestyle tips can help narrow or stop the Sleep Gap?

The good news is that a few lifestyle adjustments and checks can help. Try one or two to start with and build up to a few more.

Help with stress busting: Meditation is an effective way to help you wind down. Even a few minutes can make a difference and can also be done just before bedtime. If you do wake up in the night, try not to feel anxious as this will keep you awake longer. Here are some tips to help you fall asleep again naturally.

Food, drink and sleep: The types of food and drink we consume can play a major role in our sleep quality. A few tweaks, such as not drinking caffeinated drinks like tea, coffee and energy drinks in the evening or avoiding sugary snacks before bedtime, can make a huge difference and you can find out more here.

Get moving: Even a gentle form of exercise, such as a 30-minute stroll every day, has been proven to boost sleep later in the day. Other examples of gentle exercise include yoga, Pilates and swimming. The more you get into a routine of daily exercise, the more this will help – it also triggers the release of serotonin, the ‘feel good’ hormone. Find out more about exercise and sleep.

Create a sanctuary for sleep: Making your bedroom as dark as possible for sleep will help production of the ‘sleep hormone’, melatonin. Switch off the TV and other devices at least 30 minutes before bedtime and leave them out of the bedroom if possible. Research has shown that the blue light from these disrupts melatonin production. Also try to eliminate as much noise as possible, although white noise such as a fan has been shown to help some people. Even your bedroom colour scheme can impact on your sleep! Some of us find that certain scents can help us to sleep too, but always use products made from natural essential oils, such as our Cherish Nature range.

Stick to a routine: Try to go to bed at the same time every night and wake up at the same time every morning – even at weekends. This helps your body to establish a routine. Of course, this is harder if you are on holiday abroad but there are tips to help with jet lag too. If you do need a nap during the day, it’s best to limit this to around 20 minutes or it could impact on your sleep later.

Keeping an even temperature:  Your body needs to cool down slightly to trigger sleep. A warm shower or bath about 45 minutes before bedtime can help this process. Research shows that the optimal bedroom temperature for sleep is 16°C - 18°C. Use temperature regulating bedding that’s natural and sustainable, especially bedding made from wool, which has been proven to help achieve a more restful sleep.

Our luxurious, award-winning individually handcrafted wool duvets, pillows and mattress toppers tick all those boxes. We only ever use traceable 100% British wool, which is cleaned and needled in traditional British mills – without the use of chemicals.

For more information about our range, just get in touch with the team and we’ll be happy to help.

Always seek the advice of your doctor or medical professional if you continue to experience issues with sleeping.

Ref: Sleep Foundation; Rand