Wellness expert explains the best ways to find your ‘sleep window’

Do you struggle to fall asleep, tossing and turning without really feeling like you’re heading to headland?

Experts have now revealed how identifying your ‘sleep window’ could be the key to getting a good night’s rest.

Chloe Angus, Wellness Manager at Cavendish Care, told FEMAIL a ‘sleep window’ describes the most optimal period of time within which a person should fall asleep.

She explained: “If you can fall asleep in your sleep window, you’re much more likely to get a good night’s sleep, but there are other factors that impact, such as stress and alcohol, that will counteract this.”

Diet, mood, and the use of electronic devices can throw off our alertness and energy levels, so Chloe insists that being aware of these factors should help you find your window more easily.

Chloe added: “We suggest that a good idea is to start experimenting between 9:30pm and 11:30pm, as most people’s optimal sleep window falls within this time.”

She went on to share her six tips for finding your dream window…

1. Use the standard recommendation of eight hours of sleep as a reference point

Whether or not you feel like you need the recommended eight hours of sleep, you should refer to this benchmark when finding your own sleep window.

Chloe explained that if you need to get up at 6 am, for example, you should aim to be asleep by 10 pm and then adjust accordingly.

By starting with the recommended eight hours of sleep a night, you have a better chance of figuring out what your optimal level is and whether you need more or can get by on less.

3. Limit caffeine intake and eliminate late-night snacking

Caffeine and sugar are stimulants that give you energy and make it harder to switch off when you want your body to rest.

Chloe explained that “ideally, you should avoid caffeinated beverages like tea, coffee, and energy drinks after noon, and finish eating completely at least two to three hours before you want to fall asleep.”

This will give your body a chance to digest food properly before bed and give you plenty of time for the caffeine to be out of your system.

4. Resist looking at electronic devices late at night

It is well known that the blue light emitted by phones and other electronic devices overstimulates the mind.

It’s also not worth it, however, that the type of content you consume before bed can also have an effect on sleep quality and your ability to fall asleep.

Things like work emails or text messages can make you more alert and your mind racing when you should be thinking about rest.

Chloe said: “Turn off phone notifications using Do Not Disturb on your phone, use nighttime filters and avoid engaging and uplifting TV or movie content before bedtime.”

5. Develop a nightly routine to optimize your sleep window

Our minds and bodies enjoy routine and this must be applied to find your window of sleep.

‘A healthy bedtime routine that includes things like reading, listening to relaxing music, or going through a step-by-step skincare routine will help calm you down before bed, helping you achieve the ideal sleep window you need for your wellness’.

6. Keep a sleep journal for daily ‘deadlines’

Write down mental distractions before bed by keeping a ‘due dates’ sleep journal to help maintain consistency.

For example, having the last cup of coffee at 12 noon, herbal and decaffeinated drinks only after this time; dinner to finish at 7pm; turn off the phone/TV and start the 9pm bedtime routine

“With these distractions out of the way, you’ll be able to discern when your body typically wants to fall asleep naturally,” Chloe explained.