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    Sleep Better
    Sleep Better
    Sleep Better
    Ebook141 pages5 hours

    Sleep Better

    By Charlie Wardle

    ()

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    About this ebook

    How to get the sleep you need. This book is a practical self-help guide for anyone who struggles with their sleep. It explains what sleep is, why it is so important to our health and wellbeing and looks at the many and wide-ranging factors that can prevent us from sleeping well. It shows how we may overcome these issues so we can improve our sleep and lead a happier and healthier life as a result.

    LanguageEnglish
    PublisherCharlie Wardle
    Release dateMay 10, 2016
    ISBN9780993559495
    Sleep Better
    Author

    Charlie Wardle

    Hi there, I am Charlie Wardle, 41 years old, living in Milton Keynes, England! Since 2008, I have spent my life either organising, managing and leading groups on hikes, climbs and outdoor adventures or researching, writing books, talking, doing presentations, delivering workshops and courses, offering advice and supporting people on a wide range of Health & Wellbeing topics.These topics include stress, anxiety, depression, confidence, motivation, exercise, sleep, weight loss, healthy eating, addictions, financial issues, relationships, achievement, success and happiness. I have delivered hundreds of talks, workshops and courses to over 5,000 people, written 7 books that have been published and over 90,000 have been downloaded and I have advised hundreds of people personally and confidentially on a one-to-one basis. I am not a qualified doctor, psychologist or psychiatrist but I am confident I can really help people through my experience, knowledge and understanding gained over many years and I have thousands of testimonials to support this. Prior to the change of career in 2008, I held a number of Senior Finance roles with major companies. I am an ACA Qualified Chartered Accountant with PriceWaterhouseCoopers, have an MBA from Cranfield School of Management and also qualified with the Chartered Institute of Marketing. I love the outdoors and especially mountains but I also love understanding about people and helping them overcome challenges they may face and improving their lives in whatever way that might be. Anyone can enjoy the outdoor trips, adventures and challenges and anyone can benefit from the health and wellbeing books, programs or the personal coaching and advice I offer. Please feel free to contact me on: info@themountaincoach.com

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      Book preview

      Sleep Better - Charlie Wardle

      A word from the Mountain Coach...

      Hello, my name is Charlie Wardle, also known as ‘The Mountain Coach’ and since 2008 I have focused on my two main passions which are Outdoor Adventures and Health & Wellbeing.

      Before that I had built a successful career in finance, qualified as a chartered accountant with PwC, obtained an MBA from a top ranked Business School and, and my last role in a ‘proper job’ I was the Finance Director of a large global publishing company at the age of 33.

      Since 2008, I have carried out extensive research into many areas of health and wellbeing including stress, depression, anxiety, confidence, motivation, exercise and nutrition. I have delivered hundreds of talks, workshops and courses over the last few years on these topics and I’ve used the insight and knowledge gained, combined with my own experiences, meeting and talking to hundreds of people to help people improve their lives.

      I love to provide the opportunities for people to improve their physical and mental health and to become happier as a result. Those opportunities include a series of health and wellbeing books to read, a range of courses and workshops to attend and numerous physical activities, trips and challenges to participate in.

      Poor sleep has often featured as an area where people struggle and this can cause a range of health and wellbeing issues, so it seemed very appropriate to write a book that is focused on understanding more about sleep and how to sleep better.

      All the best and enjoy reading!

      The Mountain Coach

      Introduction

      ‘The best way to see what tomorrow brings is to sleep through the night.’

      We spend around 30% of our lives asleep although, as we will see, many people would like that figure to be higher! Sleep is an essential and involuntary process, without which we cannot function effectively. It is as important to our body as eating, drinking and breathing, and is vital for maintaining good mental and physical health. Sleeping helps to repair and restore our brain as well as our body.

      During sleep we can process information, consolidate memories, and undergo a number of maintenance processes that help us to function during the daytime. Sleep is crucial to the health of individuals and to the public health of the UK population. We all need to make sure we get the right amount of sleep, and enough good-quality sleep. There is no set amount of sleep that is appropriate for everyone; some people need more sleep than others.

      Our ability to sleep is controlled by how sleepy we feel and our sleep pattern. How sleepy we feel relates to our drive to sleep. The sleep pattern relates to the regularity and timing of our sleep habits; if we have got into a pattern of sleeping at set times then we will be able to establish a better routine, and will find it easier to sleep at that time every day. Sleep is a more complex process than many people realise, much of it still a mystery to scientists. During sleep, the body goes through a variety of processes and sleep stages. Good-quality sleep is likely to be the result of spending enough time in all of the stages, including enough deep sleep, which helps us feel refreshed.

      Poor sleep over a sustained period leads to a number of problems that are immediately recognisable, including fatigue, sleepiness, poor concentration, lapses in memory, and irritability. Up to one third of the population may suffer from insomnia (lack of sleep, or poor-quality sleep). This can affect mood, energy and concentration levels, our relationships, and our ability to stay awake and function during the day.

      Sleep and health are strongly related; poor sleep can increase the risk of poor health, and poor health can make it harder to sleep. Common mental health problems such as anxiety and depression can often underpin sleep problems. Where this is the case, a combination approach to treating the mental health problem and sleep problem in tandem is often the most effective. It is essential for us to better understand the sleep process in order to ensure that we get a regular amount of good-quality sleep.

      Pillow

      We can all benefit from improving the quality of our sleep. For many of us, it may simply be a case of making small lifestyle or attitude adjustments in order to help us sleep better. For those with insomnia it is usually necessary to seek more specialist treatment. Sleep medication is commonly used, but may have negative side effects and is not recommended in the long term. Psychological approaches are useful for those with long-term insomnia because they can encourage us to establish good sleep patterns, and to develop a healthy, positive mental outlook about sleep, as well as dealing with worrying thoughts about sleeping.

      Questionnaires

      In preparation for writing this book I sent out a questionnaire to a mixed group of people, male and female, aged from 21 to 67 years old, with a few general questions around sleep. Below are the questions along with a selection of answers which seem reflective of the general population. Take a look and see if any of these answers resonate with yourself.

      How do you feel after a good night’s sleep?

      Amazing! I can cope with anything and feel motivated to do as much as I can.

      Happier, more energetic, perform better.

      Energised & refreshed.

      Refreshed, clear mind, better mentally and physically.

      Energetic, confident, feeling of just wanting to get out there and do something. More decisive and spontaneous, able to think more quickly and react more appropriately to situations.

      Refreshed, bright-eyed, ready to take on new challenges or work hard.

      Energised, improved mood, happier, more alert, more confidence in tackling the day ahead and doing more and being more productive.

      How do you feel after a bad night’s sleep?

      It had a negative impact on everything I did. From the moment I got up in the morning, I’d be worrying about whether I would be able to sleep the following night and I was very bad-tempered.

      Tired, don’t want to do much, not working effectively and efficiently.

      Tiredness, irritability and a reduced ability to deal with everyday demands.

      Tired, irritable (more so than usual), restless, can’t be bothered. Depressed/fed up.

      Grumpy, moody, short temper and attention span. Eyes get puffy, skin looks dull and I look much older which in turn depresses me and has the knock-on effect of a following night’s bad sleep because I worry.

      I feel irritable, short-tempered and lack energy.

      Irritable, lethargic, more negative, easier to give up on things, the day becomes much harder.

      What are the main reasons for poor sleep?

      Worries, stress, not happy with your life, can’t switch off.

      For me, having young children and their lack of sleep can trigger long periods of sleep issues. My middle child didn’t sleep through the night until he was 5. Stressful periods of important meetings at work would sometimes mean that I did not sleep at all.

      My husband also snores quite heavily, but I’ve never been sure if the snoring annoys me or the fact that he’s asleep and I’m not does!

      An overactive brain and unnecessary worries about issues.

      Worrying about something, having too much on your mind, being stressed and/or depressed.

      Can’t switch off, my mind just thinks of random things i.e. the logic of time and space, how we could possibly logically exist, is sleeping the real world and we live in unconsciousness etc., worry about money, health and work.

      Worrying and thinking about specific issues, being too hot, needing the toilet, knowing I have to get up earlier than usual.

      Now think about your own sleep

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