In a small X Poll we ran on the 9th September on our X account @TheEverydayBrit, 22 out of the 23 targeted individuals who responded (nearly 96%) stated they had experienced sleep deprivation as a form of harassment technique used against them.
Getting the right amount of sleep and good quality sleep is important. We all know what it feels like when you don't get a proper sleep. You feel groggy the next day or, at worst, you feel like a zombie!
Just some of the ways in which not getting enough sleep can affect you are:
A Weakened immune system – more susceptible to colds, infections, and slower recovery.
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Increased risk of chronic conditions – such as heart disease, diabetes, and high blood pressure.
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Reduced physical performance – less energy, slower reaction times, and lower strength/endurance.
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Impaired memory and concentration – harder to focus, learn, and retain information.
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Mood changes – increased irritability, anxiety, and likelihood of depression.
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Reduced stress tolerance – harder to cope with everyday challenges or emotional triggers.
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Slower reaction times – dangerous when driving or operating machinery.
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Decreased productivity – tasks take longer and errors increase.
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Brain fog – mental sluggishness that affects everything from creativity to problem-solving.
There are, however, some practical things you can do to try and get a better nights sleep and we will go through them below.
Practical Ways you can Improve Your Sleep
🛏️ Optimise Your Sleep Environment
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Keep your bedroom cool, dark, and quiet – ideal temperature is around 60–67°F (15–19°C).
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Use blackout curtains or a sleep mask – to block out light that disrupts melatonin production.
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Limit noise – use earplugs for sleeping or a white noise machine if needed.
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Invest in a good mattress and a good quality duvet and pillows – comfort makes a huge difference.
⏰ Set a Consistent Sleep Schedule
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Go to bed and wake up at the same time every day – even on weekends.
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Avoid long naps during the day – especially in the late afternoon or evening.
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Get morning sunlight – helps regulate your body clock and boosts melatonin at night.
📱 Limit Stimulants and Screens
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Avoid caffeine and nicotine – especially in the 6 hours before bed.
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Limit alcohol before bed – it can disrupt REM sleep.
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Reduce screen time 1–2 hours before sleeping – blue light from phones/computers interferes with melatonin.
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Use “night mode” or blue light filters if you must use screens late.
🧠 Wind Down Before Bed
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Create a relaxing bedtime routine – reading, meditation, light stretching, or warm bath. Try adding Westlab Deep Sleep Bath Salts into your warm bath.
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Avoid intense exercise late at night – opt for calming activities instead.
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Try journaling or writing down to-dos – to clear a busy mind.
🍽️ Watch What You Eat and Drink
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Don’t eat heavy meals right before bed – can cause discomfort or indigestion.
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Avoid drinking lots of fluids late at night – to minimise waking up to use the bathroom.
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Consider herbal teas such as this Night Time Herbal Sleep Tea Box from Pukka.
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