Do you lie awake, tossing and turning, your mind racing with thoughts and worries about the day just gone and the one about to begin? There’s nothing more frustrating that being achingly tired, yet unable to get some shut-eye – but many of us know how that feels, as one in three people are regularly affected by insomnia.
Sleep (or lack of it) also spills into working life. A US study recently found that more sleep can even lead to earning more money. This goes against conventional wisdom that successful people work longer hours and get less kip. So how does it work? The answer is productivity. “If you go to work well rested, you are livelier and happier, and can sell more to increase your earnings,” says Jeffrey Shrader, one of the authors of the study.
So, if it’s better for your career, what’s the best way to sleep soundly? Columnist Oliver Burkeman recommends “shuffling your thoughts” – a technique that involves mentally picturing a random sequence of objects for a few seconds. The idea, developed by cognitive scientist Luc Beaudoin, relies on the fact that the brain has evolved to determine whether it’s safe to fall asleep by checking what you’re thinking about.
“If your brain is engaged in ‘sense-making’ activity, that’s a sign it may be weighing up dangers. But if thoughts have degenerated into rambling nonsense, the coast is clear to fall sleep,” explains Burkeman. Regular exercise, mindfulness meditation and switching off electronic devices before bedtime have also been shown to help.
So, if you often struggle to fall sleep and are looking for more tips on how to get a good night’s rest, join us on Wednesday 7 September from 1–2.30pm BST for a live chat with our expert panel. We’ll be discussing:
- Techniques to fall asleep
- Ways to beat insomnia or broken sleep
- How to stop restlessness from affecting your work
The Q&A takes place in the comments section below this article. Taking part is easier than ever: create a free Guardian account or log in using your Twitter or Facebook profile to comment. Alternatively, you can tweet us @GuardianCareers or email your questions to charlotte.seager@theguardian.com who can post them for you.
Panel
Dr Guy Meadows is the founder of The Sleep School, an organisation dedicated to the non-drug based treatment of chronic insomnia. He pioneers the use of Acceptance and Commitment Therapy and Mindfulness treatment for insomnia and runs workshop and clinics in Central London.
Dr Annemarie Luik is a researcher at the University of Oxford specialising in solutions for insomnia. She has a background in psychology and epidemiology and is currently running an online study to find out whether digital Cognitive Behavioural Therapy can improve health and wellbeing as well as poor sleep.
Dr Courtney Bancroft is a clinical psychologist in New York and has a private practice specialising in insomnia treatment. Bancroft also works as a primary care health psychologist at a large hospital system and holds a national certification in Cognitive Behavioural Therapy for Insomnia (CBT-I).
Dr Simon Durrant is a cognitive neuroscientist and director of the Sleep and Cognition Laboratory at the University of Lincoln. His research focuses on what happens in the brain during sleep. He is also a sleep consultant to quilt and pillow makers Fogarty.
Charlie Morley is a bestselling Hay House author and teacher of mindfulness meditation. He is also the lead sleep and dream facilitator for the Mindfulness Association. Morley has spoken at Cambridge University, been featured in The Guardian, spoken on BBC Radio 1 and Radio 4 and given the first ever TED talk on lucid dreaming.
Kat Dunn is a writer and editor at Mind, the mental health charity. She has written and edited a wide range of mental health and wellbeing information, and is currently developing new information for Mind on coping with sleep problems.
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