When Did You Last Manage a Lie-in?
When Did You Last Manage a Lie-in?
Many of us look forward to a lazy morning, perhaps on weekends, when there’s no rush to get up. We can roll over, drift back to sleep, and get up when we feel like it. And yet a recent study by Premier Inns reveals that one in eight of us have not had a lie-in for over a year.
Weekdays are often too busy to lie-in, controlled by alarm clocks, traffic concerns, children to organise for school, and a myriad of other demands. Some people like to go for a pre-work visit to the gym; others have early meetings and zoom calls. Sleeping a little later would be stressful rather than restful!
Research shows that 51% of the workforce, 17 million people, get between 4-6 hours of sleep on worknights, with the national average being just 6 1/4 hours, one hour below NHS guidelines. Only 1.25% get more than 8 hours of sleep. Sustained poor sleep throughout midlife (ages 35-44), can affect life expectancy by up to 3 years.
Weekends are often a precious time, when chores, like housework, shopping and gardening, need to be undertaken, after which, hopefully, a little fun’s fitted in. Special time with children, catching up with partners or meaningfully connecting with family and friends are all eagerly looked forward to.
For some, there’s the added complication of shift work, overtime and designated time with children, and their various activities, so a lie-in can be an elusive memory.
However, a little planning can facilitate an occasional lie-in.
Treat a lie-in seriously. It’s an indulgence to allow yourself extra time in bed, with no rush or immediate demands to be up and functioning. But a lie-in shouldn’t be simply compensation for lack of sleep. Yes, there’s not the same pressure to get up, but think of it as special, like an extra portion of ice cream on your dessert, rather than eating to make up for any meals you’ve missed!
Plan the best way to give yourself an extra half hour or so, enabling you to wake up in a more leisurely way.
Organise the day ahead with no urgent items to distract you. Write a list and be reassured that nothing important will be forgotten. You’re better able to relax when you feel more in control.
Working from home can introduce a little flexibility. There’s no traffic or parking to consider, and, unless there’s an early meeting or check-in, the daily tasks can potentially be managed to suit.
Do you insist on doing everything yourself, ending each day feeling weary, unappreciated and overtired? Sometimes hiring a cleaner or gardener can be money well spent. Or organising an online weekly food delivery can save time. Batch cooking meals at weekends can result in healthy weekday meals being readily available to reheat.
Could the children occasionally stay with their grandparents overnight? You know that they’re safe, looked after and hopefully having fun, whilst giving you a little personal time for yourself.
Approximately 90% of adults say that they don’t get enough sleep, so going to bed a little earlier can help ease any jaded, early-morning feelings of overtiredness. Introduce a good sleep routine and help eliminate those weary starts to the day.
Dealing with stress is an important way to improve your quality of sleep. Some people sleep for hours and still need a lie-in, feeling unrested and unrefreshed. Stress can impact on your dreams and your ability to switch off, sometimes finding stressful, repetitive dreams playing on your mind. Identify any major worries and explore ways to introduce some semblance of control into your life. Sharing the load, delegating to others, speaking up and being more assertive may be options to help improve the situation.
A regular bedtime routine can support good sleep habits. Turn off your technology a couple of hours before bed and start to wind down. Avoid the temptation to check your messages and social media ‘one last time’. And charge your phone overnight outside your bedroom. Try to keep electronic devices in the bedroom to a minimum.
Is your bedroom a calm oasis? If storage space is limited, has your bedroom become the place to ‘temporarily’ store clutter that never finds another home! Treat your bedroom as your personal haven of calm and relaxation, and for private time with your partner.
Time outside can be a good way to improve your quality of sleep. Spending time in the garden, enjoying a walk at lunchtime or an early evening stroll is a good way to boost your exercise levels and exposure to fresh air and sunshine. A leisurely weekend could include a lie-in, followed by a scenic walk and maybe lunch in a country pub.
If you struggle to sleep and awaken needing a lie-in, try to focus on calm breathing, or replay a positive memory, like a holiday scene. Relax into a still, pleasant state of mind. When you invest in your overall quality of sleep, you’ll be able to enjoy a more satisfying lie-in. It becomes a treat, a special bonus in your life.