Welcome back to another HCML HealthCast episode, empowering you to support your health at work and beyond. In celebration of World Sleep Day, we’re delving into the importance of sleep and why getting enough of it is crucial for our overall well-being.
Our Nutritional Therapist, Ellie Hickman, recently sat down with Zach and Jo to discuss all things sleep, why it matters, common struggles, and practical tips to improve sleep quality. Here’s what they had to say.
How Does Sleep Affect Our Well-being? 😴
It’s no surprise that sleep affects our energy levels, but the impact runs far deeper than that. Sleep influences everything from cognitive function—such as memory, problem-solving, and emotional resilience—to physical health, relationships, and even sporting performance.
“When we don’t get enough sleep, we struggle to cope with stress, and everything feels just that little bit harder,” Zach explains. “It’s fundamental to how we process the world around us.”
The Role of Relaxation and Breathwork in Sleep 🤲
When we’re stressed, our nervous system tends to stay in a heightened fight-or-flight mode, making it difficult to fall and stay asleep. Jo highlights that relaxation techniques such as breathwork can help shift the body into a rest-and-digest state, sending signals to the brain that it’s safe to unwind.
“Deep breathing slows the heart rate and lowers cortisol levels, which can be a game-changer for those struggling with racing thoughts at bedtime,” Jo adds.
Establishing a Relaxing Bedtime Routine 🛌
One of the most effective ways to improve sleep is by establishing a consistent bedtime routine. Zach points out that we create structured routines for children at bedtime, but as adults, we often neglect our own sleep schedules.
“One thing I always advise is setting an alarm—not to wake up, but to start winding down. Giving yourself an hour to switch off, dim the lights, read a book, or do some gentle stretching can make all the difference.”
Jo agrees, adding that simple cues like reducing blue light exposure, playing calming music, or engaging in guided meditation can help signal to the body that it’s time to rest.
Common Sleep Issues and How to Tackle Them 📴
Many of us struggle with sleep due to stress, overstimulation, or poor habits. Two of the biggest culprits? Screen time and revenge bedtime procrastination—that tendency to stay up scrolling through social media or catching up on the day because we feel like we haven’t had enough me time.
Jo suggests reframing sleep as a form of self-care: “If we see sleep as quality time for ourselves rather than something we have to do, we might find it easier to prioritise.”
Improving Sleep Hygiene ❤️
So what can we do to create the best possible sleep environment? Zach recommends the following:
- Keep your room cool and dark – Experts suggest around 16°C is ideal.
- Avoid screens before bed – The blue light from phones and laptops can trick your brain into staying alert.
- Journal before bed – Offloading your thoughts onto paper can prevent a racing mind at night.
- Limit caffeine intake – Switching to herbal teas in the evening can aid relaxation.
The Impact of Poor Sleep on Mental and Physical Health 🥱
Even one night of poor sleep can reduce immune function by up to 70%, increasing susceptibility to illness. Long-term sleep deprivation is linked to an increased risk of heart disease, diabetes, and cognitive decline.
Mentally, a lack of sleep can lead to heightened anxiety, low mood, and reduced ability to cope with daily stressors. Jo explains, “It’s a two-way relationship—poor sleep impacts mental health, and poor mental health impacts sleep. Breaking that cycle is key.”
How Breathwork Can Help 🏆
Jo shares her personal experience of struggling with sleep in the past and how simple breathwork techniques have transformed her bedtime routine. One particularly effective method is diaphragmatic breathing, which helps activate the vagus nerve and signals relaxation.
“Bringing your awareness to the breath keeps you present and stops your mind from spiralling into tomorrow’s worries,” Jo explains. “Techniques like box breathing—inhale for four, hold for four, exhale for four, hold for four—can be a great way to settle into sleep.”
Final Thoughts: Be Kind to Yourself ❤️
The biggest takeaway? Don’t put too much pressure on yourself. While eight hours is often cited as the ideal amount, what truly matters is how you feel when you wake up.
“If you wake up refreshed and energised, then you’re likely getting enough sleep,” Zach reassures. “And if you’re struggling, remember you’re not alone—there are simple steps you can take to improve your sleep quality over time.”