A better way to hit the hay: Sleep tips from Head of Sleep Action, Alyson O'Brien

Good sleep isn’t a luxury; it’s a crucial part of feeling good and functioning well. Yet for many farmers and crofters, sleep can be unpredictable. Early mornings, long days, and the seasonal demands of the job often mean that quality rest takes a backseat. But whether you’re someone that falls asleep the moment your head hits the pillow or find yourself wrestling with insomnia, there are practical ways to improve your sleep even when life doesn’t allow for a perfect routine.

We recently spoke with Alyson O’Brien, Head of Service at the UK’s longest-standing sleep charity, Sleep Action, on the Blether Together podcast. In this blog, we delve into the impact of sleep on farming life, explore why quality rest matters and highlight small changes that can make a big difference to your overall health and wellbeing.

Rest and repair: the true power of sleep

Sleep is that vital period when your body undertakes essential repairs and your mind resets for the challenges ahead. It’s not simply about logging a set number of hours; the quality of that sleep is what truly matters. After all, there’s more at stake than feeling a bit groggy the next morning. Whether you handle heavy machinery or work closely with livestock, a lapse in concentration due to poor sleep can have serious, even dangerous, consequences.

Moreover, many misunderstand sleep, assuming that a few short nights here and there are inconsequential. However, chronic sleep deprivation gradually undermines both physical and mental resilience. Even persistent snoring, often brushed off as a minor annoyance, can indicate that you’re missing the deep, rejuvenating rest your body desperately needs.

Practical tips for better sleep

While you can’t control every variable in your day, a few simple tweaks can lead to significant improvements in your sleep quality:

1. Establish a wind-down routine:
   Transitioning from work mode to sleep mode is key. Set aside 30 to 60 minutes before bed for calming activities such as reading, stretching or listening to soft music. This quiet period helps lower cortisol -the stress hormone - while encouraging the release of melatonin – the sleep hormone - paving the way for a smooth transition to sleep.
2. Mind your caffeine intake:
   Although a strong cup of coffee is essential for those early starts, its effects can linger longer than expected. If you’re sensitive to caffeine, consider cutting back in the afternoon or switching to decaf so it doesn’t interfere with your ability to fall asleep.
3. Work with your body clock:
   Everyone’s natural rhythm is different, and there is such thing as being a ‘morning’ or ‘night’ person. If you’re more of a night owl, consider shifting some evening tasks to the morning when possible. Small tweaks to your schedule can help align your work demands with your natural sleep pattern.
4. Create a sleep-friendly environment:
   Your bedroom should be a haven for rest. A dark, quiet, and cool room is ideal for promoting uninterrupted sleep. Simple additions like blackout curtains can prevent early morning light from waking you prematurely, and addressing issues like disruptive snoring can further enhance sleep quality.
5. Adopt a relaxed attitude toward bad nights:
   It’s normal to experience the occasional restless night. Instead of stressing over lost sleep or obsessively watching the clock, focus on simply resting. Remember that one or two poor nights won’t derail your overall health - consistency is what counts.
6. Be patient after busy seasons:
   During intense periods like lambing or harvest, disrupted sleep is inevitable. Rebuilding a healthy sleep routine takes time, so gradually reintroduce good habits and allow yourself several weeks before you see lasting improvements.

When it comes to sleep, there’s no one-size-fits-all solution. Your body’s needs are personal, and finding what works for you might require some experimentation. With small adjustments, you can turn erratic nights into a solid foundation for better health and greater performance on the job. As Alyson reminds us, “We can't be the best version of ourselves unless we are sleeping well, consistently.”

Snoring is not an indicator of quality sleep

Many of us may think that snoring while we sleep is an indicator of quality deep slumber, but in fact the opposite is true. Snoring stops you reaching those deep phases of sleep where your body carries out repair and renewal of tissue, immune system strengthening, and hormone regulation. 

As you get older, you’re more likely to snore as muscles around the palette aren’t as tight, which can lead to you having poorer quality and disrupted sleep, so if you’re feeling tired despite seemingly sleeping for hours, it’s something you should consider.

People who snore are more likely to have colds and chest infections. Snoring can also be a symptom of a condition of Sleep Apnoea where your oxygen intake is reduced, and you can have pauses in breathing. If snoring is something you feel is affecting your sleep you should contact your GP, especially if anyone has ever told you that you pause in breathing or go quiet and snort.

As farmers and crofters who rely on physical stamina and mental alertness in your daily work, addressing snoring issues isn’t just about comfort, it’s about ensuring your body can recover from the demands of the job and you can carry out tasks safely.

To hear more of Alyson’s advice on improving your sleep, listen to the full podcast by clicking the button below.