How to have a restful night and improve your overall health and wellbeing


For your body to effectively repair and rejuvenate during sleep, it's important to consider both quantity (the amount of sleep you get) and quality (the depth and restfulness of your sleep).

According to Bupa Global’s 2022 Executive Wellbeing Index, disturbed sleep is a global issue, common among wealth creators and business leaders, with an average of 19 per cent reporting this as a problem due to wider mental health issues. This figure rises to 29 per cent among 25–34-year-olds1.

Poor sleep can lead to stress, depression, and even long-term health issues.

Creating a sleep-conducive environment can significantly improve the quality of your sleep. Dr Robin Clark, Medical Director for Bupa Global and UK advises: “Keep your bedroom as quiet, dark, and cool as possible and use ear plugs, or a white noise app if needed.”

“Consider using night mode on electronic devices or avoiding them altogether in the hour or two before bed as blue light from screens can disrupt our circadian rhythm making it more difficult to fall asleep. Keeping a tech-free bedroom will help to reduce distractions and stress, creating a more restful environment and improving the chances of a better night’s sleep.”

“It's also important to avoid drinking caffeine or alcohol, or using nicotine close to bedtime, as these substances can make it harder to fall asleep. And, finally, establishing a regular sleep schedule can help regulate your body's internal clock, making it easier to fall asleep”.2

Travelling can also have a significant impact on your sleep patterns and overall sleep quality. Changes in time zones, unfamiliar environments, and disrupted routines can make it difficult for your body to adjust to a consistent sleep schedule.

Jet lag, the physiological condition that occurs when your body's internal clock is out of sync with the local time, is a common issue for those who travel. Symptoms of jet lag can include fatigue, insomnia, daytime sleepiness, and difficulty concentrating, and can take several days to recover from. Additionally, travelling often involves irregular mealtimes and disruptions to regular physical activity, both of which can affect your sleep.

Dr Robin says: “To combat the effects that travelling can have on your sleep, try to establish a regular sleep routine, and avoid heavy meals in the evening. Aside from this, maintaining routines such as exercise and hydration, and exposure to sunlight during the day, can also help regulate your sleep patterns”

This article was provided by Private Client by Bupa.

Private Client by Bupa offers premium private health insurance that goes beyond health cover. The Ultimate Global Health Plan provides a complete concierge service and award-winning medical cover at home or abroad provided by Bupa Global, with rich, proactive, preventive wellbeing benefits that are designed to be used.

For more information on Private Client by Bupa, visit bupaprivateclient.com or call 0371 346 0407.

1. According to the Bupa Global Executive Wellbeing Index 2022

2. From American Academy of Sleep Medicine (AASM) | Sleep | Medical Society - Home - Sleep is good medicine. https://aasm.org/ Accessed 18.01.23

Private Client by Bupa is a concierge service providing expertly curated health and wellbeing for the Ultimate Global Health Plan insured by Bupa Global.

Calls may be recorded and monitored. Bupa Global is a trading name of Bupa Insurance Limited and Bupa Insurance Services Limited. Bupa Insurance Limited is authorised by the Prudential Regulation Authority and regulated by the Financial Conduct Authority and the Prudential Regulation Authority. Bupa Insurance Services Limited is authorised and regulated by the Financial Conduct Authority.


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