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Dr Sophie Bostock

Sleep Expert – Dr Sophie Bostock

Sophie brings a wealth of expertise to the role having spent the last six years researching and championing the importance of sleep science in NHS and corporate settings. Sophie was responsible for improving access to the award-winning digital sleep improvement programme, Sleepio, as an NHS Innovation Accelerator Fellow. She has delivered hundreds of talks, including for TEDx and Talks@Google, and regularly features as a media sleep expert.

Sleep Expert –
Dr Sophie Bostock

Sophie brings a wealth of expertise to the role having spent the last six years researching and championing the importance of sleep science in NHS and corporate settings. Sophie was responsible for improving access to the award-winning digital sleep improvement programme, Sleepio, as an NHS Innovation Accelerator Fellow. She has delivered hundreds of talks, including for TEDx and Talks@Google, and regularly features as a media sleep expert.

How A Good Sleep Routine Can Strengthen Your Immune Defences

Dr Sophie Bostock talks about how a good night’s sleep plays a vital role in building a strong immune system and may help make vaccines more effective. View the video to hear what she has to say and to see how quality sleep can help in the fight against Covid-19.

How A Good Sleep Routine Can Strengthen Your Immune Defences

Dr Sophie Bostock talks about how a good night’s sleep plays a vital role in building a strong immune system and may help make vaccines more effective. View the video to hear what she has to say and to see how quality sleep can help in the fight against Covid-19.

The Sleep Diary

If you want to change anything about your sleep, where do you start?

Well, it’s really helpful to know where you’re starting from. So, the first thing Sophie recommends keeping a sleep diary.

Simply think about last night and write down the answers to these two questions. They don’t need to be super accurate.

  • How many hours were you asleep for last night?
    Not counting time you were awake in the middle of the night.
  • How many hours were you in bed for? This includes time watching netflix before bed, or snoozing, or checking your phone in the morning

OK, now for the fun part. Maths. Guesstimates are allowed. As is asking your children for help.

You should have two numbers. Say 7 hours of sleep, and 8 hours in bed. What we want to know is your Sleep Efficiency, which is the proportion of time in bed that you were actually asleep…

So, 7 divided by 8, multiplied by 100 provides a percentage…  This gives a sleep efficiency of 87.5% - let’s round it up to 88%.

This is pretty good. A healthy sleep efficiency is anything above 85%, and 90% is excellent.

To improve it, think about not going to bed until you actually feel sleepy - and not lingering in bed when you wake up.

You want your brain to associate your bed with sleep and intimacy - and nothing else.

Other Projects Sophie Has Been Involved In

The Sleep Scientist was launched by Dr Sophie Bostock with the aim of helping more people to sleep well, and thrive. Sophie is a scientist and speaker with a bias for action.

Sophie has always been intrigued by why what makes us feel good and function well. She studied medicine at Nottingham University, followed by an MSc in Entrepreneurship. After several years in consulting, she completed a PhD in Health Psychology at University College London (UCL), investigating why happiness protects against heart disease, and how to improve wellbeing at work.

TEDxLSHTM

The Magic of Digital Medicine What Harry Potter and digital CBT for insomnia have in common

Talks@Google

Sleeping for the sleep deprived Why so many of us are short of sleep, and what to do about ita

ITV This Morning

On World Sleep Day 2019, a bitesize summary of sleep tips with Eamonn & Ruth

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