Feeling fatigued is the new norm
Experiencing reduced focus, appetite, and coordination? These are all indicators of sleep deprivation, a growing global issue.
About two-thirds of adults globally are estimated to awaken at least once each night. In the UK, one in five adults frequently struggle with sleep issues. As reported by the European Journal of Public Health, the UK is the most sleep-deprived nation in Europe.
A 2025 independent survey by OnePoll, commissioned by Silentnight, asked 2,000 UK residents about their sleep routines. The results showed that 24% of participants consider feeling tired to be normal.
This is a serious concern. Sleep deprivation not only impacts your mood the next day but can also lead to various health issues, as well as chronic physical and mental health challenges over time.
Discover why your body requires a nightly reset with valuable insights and tips for enhancing your sleep quality from Kathryn Pinkham, founder of Insomnia Clinic and sleep expert at Silentnight.
Please reset your mind
While you’re asleep, your brain actively resets itself for recovery. The glymphatic system clears out toxins and metabolic byproducts, while short-term memories are stored in the neocortex. Concurrently, the prefrontal cortex manages emotional responses, processes the day’s events, and prepares for what’s to come.
The brain also experiences a neurochemical reset as dopamine and serotonin levels drop notably during sleep. Brain waves slow down to the REM stage, where activity surges as the brain processes emotions and memories, aiding creative thinking during waking hours.
Kathryn shares tips on how to calm your mind before bedtime to effectively reset it.
• Alleviate stress by jotting down thoughts to relieve pressure.
• Instead of thinking, “I can’t sleep,” tell yourself, “I will get some rest, and I’ll manage the day.”
• Be gentle with yourself; don’t chase after ideal sleep. Reducing pressure allows your body to relax naturally.
Reset your body
During deep (slow wave) sleep, your body undergoes a reset and regeneration process. It’s recognized that sleep quality impacts the aging process, and chronic sleep deprivation can adversely affect both current and future health.
While you sleep, your body is hard at work. Protein synthesis fosters cell repair, the pituitary gland produces human growth hormone (HGH) to encourage muscle growth, and immune functions are enhanced.
During deep sleep, heart rate slows, blood pressure decreases, and your cardiovascular system rests. Quality sleep is shown to improve insulin sensitivity, enhancing glucose metabolism and energy levels. Hormones like melatonin are produced while cortisol, a stress hormone, is regulated.
Kathryn Pinkham advises on how to reset your body before sleep:
“The human body inherently needs sleep, a need that intensifies the longer you remain awake. Going to bed early, waking up late, napping during the day, or worrying excessively in bed can weaken this need, making it more challenging to fall asleep. To bolster your need for sleep, try going to bed a bit later and maintaining a consistent wake-up time. This way, you’re more likely to drift off as soon as your head touches the pillow.”
Reset your lifestyle
The Sleep Foundation states, “Good sleep is a 24-hour process,” indicating that cultivating productive daily habits is key to enjoying healthy sleep patterns.
“When you’re fatigued, it’s easy to fixate solely on bedtime,” Kathryn notes. “However, don’t depend only on sleep to feel rejuvenated. Other strategies for boosting energy include physical activity, ample sunlight exposure, and healthy eating. Simple adjustments like these can help your nervous system relax and alleviate stress. When your days are balanced, you’ll naturally start to sleep better.”
Silentnight’s national sleep reset campaign aims to encourage individuals in the UK to rethink their approach to rest, helping to eliminate obstacles to improved sleep through a structured three-step reset plan.
Findings from sleep reset research indicate:
• 1 in 3 people (30%) wake up multiple times each night.
• The main concerns keeping people awake include: Health worries (34%), Financial issues (28%), and Relationship troubles (23%).
• Nearly 30% of individuals lie awake regretting their actions from the day.
• Significant life events can also interrupt sleep, like Job interviews (30%), Moving (23%), and for 28% of women, menopause.
Silentnight provides a range of mattresses tailored to every sleeper, from our new UltraGel™ collection, designed for comfort and support throughout the night, to our Just Sleep roll-up mattress series, which combines convenience with comfort.
Source: www.sciencefocus.com
