Looking after our sleep
This webinar provides teachers and education staff with a wealth of practical tips and research-based information on how to support sleep and general wellbeing.
Videos / 60 mins watch
We know from our latest Teacher Wellbeing Index that school staff are experiencing more symptoms of poor mental health. The most reported of these is insomnia; with 57% of senior leaders, 51% of school teachers and 48% of support staff reporting it as the most prominent symptom.
Poor sleep has a range of knock-on effects, for example on blood sugar levels, and is in itself a contributor to mental health problems.
To help address some of these issues, we held a webinar called 'Looking after our sleep' featuring Kerry Davies from The Sleep Charity. She shared a wealth of practical tips and research-based information on how to support sleep and general wellbeing.
Some key topics covered were:
- Why are teachers and education staff experiencing higher levels of insomnia at the moment?
- What is the impact of sleep deprivation on our health and wellbeing?
- What practical strategies can you use right now to improve your sleep as a teacher or education staff member?
"Really interesting. Thank you so much…would love another session!"Webinar attendee
A webinar not to miss for teachers and education staff who are experiencing poor sleep or who want to support colleagues with their own sleep issues. Watch now.
Top tips for improving your sleep
1
Turn it down
Dimming the lights 2 hours before bedtime helps your brain build melatonin (the ‘sleep chemical’), increasing sleepiness. Likewise, turning down the heating and lowering your core body temperature will help you fall asleep.
2
Switch it off
Excessive screen time, especially before bed, can contribute to difficulty falling asleep. Try limiting TV and social media before bed to avoid falling into a ‘scroll hole’.
3
Enjoy the sunrise
Exposure to just 4 minutes of sunlight first thing in the morning suppresses melatonin (the ‘sleep chemical’) in our bodies and kick-starts our ‘daytime hormones’ (cortisol).
4
Get into a routine
Lack of routine will affect your circadian rhythm (sleep clock). It’s really important to tell your body what to do and when to do it. Eating and going to sleep at the same time every day will help regulate your sleep clock.
5
Limit your intake
Avoid caffeine 8 hours and food 2 hours prior to sleep. Although alcohol may help you fall quickly into a deep sleep cycle, it robs you of dream sleep which is vital for your mental health and wellbeing.
5
Create a sleep sanctuary
Your bedroom should be a sleep sanctuary. If possible, try not to work from your sleeping environment – or at the very least don’t mark books from bed! Create a separate working area and invest in a comfortable mattress if you can.
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