We Talk to Sleep Psychologist Dr Hope Bastine

Simba’s resident psychologist and mindfulness expert Hope Bastine shares her top tips for getting those dreamy eight hours

What makes a good night’s sleep?

A ‘good’ night’s sleep is where we get the right number of hours that takes us through the sleep cycle at least five times undisrupted. We know we’ve had enough sleep when we wake up naturally, feeling refreshed, without an alarm.

What should our sleeping environment be like?

Creating the right environment is crucial for efficient, undisrupted sleep. Our sleeping environment needs to be cool, quiet, comfortable, and dark.

What are the benefits of a good night’s sleep?

Healthy and complete sleep cycles allow us to make connections to complex problems. During deep sleep, the neuronal connections crucial to learning are strengthened, while the less critical information is discarded. The final stage in the sleep cycle – REM-sleep (Rapid Eye Movement) – sees our subconscious mind and intuition come to the surface. Your dreams will become more visual because the logical, reasoning and working memory part of the brain is quieter, while the visual cortex and emotional centres light up. Throughout the night, your brain is pulling the facts to find the missing link to problems you were puzzling over in the day.

What role does temperature play in getting a good night’s sleep?

Sleep is a type of human hibernation where your body temperature reduces so that essential maintenance and regeneration can take place. Our bedroom temperature needs to be between 16-18 degrees centigrade to not only mimic the hibernation state but also maintain a calmer state of mind.

How much sleep do we need?

We are all different but the research unequivocally points to a range between 7.5 – 9.5 hours a day for our brain to sufficiently pass through the whole sleep cycles five times. We also have a unique Chronotype to consider which is our propensity for sleepiness at a particular time. Taking Simba’s Sleep Quiz (simbasleep.com/blogs/night-life/the-sleep-quiz) to find out if you are a Dolphin, Lion, Bear, or Wolf is essential to figure out optimal times to fulfill your sleep needs and perform at your best. The Bear is most common accounting for 50-55% of the population.

Should we expect our sleeping needs to change over time?

Our sleep needs alter considerably across the lifespan! Children need up to 14 hours of sleep, but this is rarely continuous sleep – naptime is required. Adolescents are hardwired to be night owls and late risers but need 10 hours. Adults need between 7-9 hours. As we mature through our life cycle, our sleep quality becomes less robust, but our sleep quantity needs do not alter.

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Stay cool and wake up refreshed with Simba’s smart duvet regulating your temperature throughout the night.

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Simba Hybrid®Pillow

Support your spine by adjusting the height and firmness of your Simba pillow.

From £65

 

Simba Slippers

Give your feet a massage as you walk and stay warm with Simba’s cosy slippers.

£45

Shop Simba at simbasleep.com

 

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