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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.

Your most pressing
sleep questions, answered.
 

Struggling to sleep? Perhaps you keep waking up during the night? Well, you’re not alone. We took to Instagram with a poll, asking our followers if they had any sleep questions they would like to put to Dr Sophie Bostock, and the results are in.

From snoring to strange dreams, many of you shared your concerns that were stopping you from sleeping. We collated the results and took some of the most popular and pressing questions to Sophie, a Sleep Scientist and passionate advocate for the importance of sleep. Here’s what she said…

How to prepare your children
for their return to school.

The last year has been such a rollercoaster that you’d think we’d be used to uncertainty by now. But that’s not always how it works, says Dr Sophie Bostock.

Even if you’ve been desperately looking forward to an end to home-schooling, change of any kind can be unsettling. Worry often sneaks up on us in the middle of the night. We might fall asleep OK, but wake up in the early hours, thoughts churning. So what can you do this week to ease back-to-school worries?

Here, our sleep expert Dr Sophie Bostock explains...

Your most pressing
sleep questions, answered.
 

Struggling to sleep? Perhaps you keep waking up during the night? Well, you’re not alone. We took to Instagram with a poll, asking our followers if they had any sleep questions they would like to put to Dr Sophie Bostock, and the results are in.

From snoring to strange dreams, many of you shared your concerns that were stopping you from sleeping. We collated the results and took some of the most popular and pressing questions to Sophie, a Sleep Scientist and passionate advocate for the importance of sleep. Here’s what she said…

How to prepare your children for their return to school.

The last year has been such a rollercoaster that you’d think we’d be used to uncertainty by now. But that’s not always how it works, says Dr Sophie Bostock.

Even if you’ve been desperately looking forward to an end to home-schooling, change of any kind can be unsettling. Worry often sneaks up on us in the middle of the night. We might fall asleep OK, but wake up in the early hours, thoughts churning. So what can you do this week to ease back-to-school worries?

Here, our sleep expert Dr Sophie Bostock explains...

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.

Your most pressing
sleep questions, answered.
 

Struggling to sleep? Perhaps you keep waking up during the night? Well, you’re not alone. We took to Instagram with a poll, asking our followers if they had any sleep questions they would like to put to Dr Sophie Bostock, and the results are in.

From snoring to strange dreams, many of you shared your concerns that were stopping you from sleeping. We collated the results and took some of the most popular and pressing questions to Sophie, a Sleep Scientist and passionate advocate for the importance of sleep. Here’s what she said…

How to prepare your children for their return to school.

The last year has been such a rollercoaster that you’d think we’d be used to uncertainty by now. But that’s not always how it works, says Dr Sophie Bostock.

Even if you’ve been desperately looking forward to an end to home-schooling, change of any kind can be unsettling. Worry often sneaks up on us in the middle of the night. We might fall asleep OK, but wake up in the early hours, thoughts churning. So what can you do this week to ease back-to-school worries?

Here, our sleep expert Dr Sophie Bostock explains...

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.

How to prepare your children
for their return to school.

The last year has been such a rollercoaster that you’d think we’d be used to uncertainty by now. But that’s not always how it works, says Dr Sophie Bostock.

Even if you’ve been desperately looking forward to an end to home-schooling, change of any kind can be unsettling. Worry often sneaks up on us in the middle of the night. We might fall asleep OK, but wake up in the early hours, thoughts churning. So what can you do this week to ease back-to-school worries?

Here, our sleep expert Dr Sophie Bostock explains...

Sleep Improvement Programme

Part 1: Calculating Sleep Efficiency

In the first episode of our Sleep Improvement Programme, Dr Sophie Bostock teaches us how to calculate sleep efficiency, so we can work out how much quality sleep we’re actually getting.

Part 2: Sleep routine

Do you know what a molecular clock is?

In the next episode of our Sleep Improvement Programme, Dr Sophie Bostock explains the importance of having a sleep routine and lets us
in on her favourite sleep hack.

Part 3: Creating a wind down routine

Why not start practising your wind down routine 
t
his weekend? 
 
In part 3 of our Sleep Improvement Programme, Dr Sophie Bostock explains the benefits of relaxation 
and why it’
s so important for a full night’s sleep. 

Part 4: Energy and daily routines

Are you feeling sleepy during the day?
 
In part 4 of Sleep Improvement Programme, Dr Sophie Bostock explains how our daily routine could be hindering our body clock.

Look out for her expert tips and small daily changes that can significantly improve your energy levels.

Part 5: Waking up during the night

Ever find yourself waking up during the night and being unable to go back to sleep?

In part 5 of our Sleep Improvement Programme, Dr Sophie Bostock explains how this can be a natural part of our sleep cycle. Watch the full video to see how you can deal with this, too. 

Sleep Improvement Programme

In the first episode of our Sleep Improvement Programme, Dr Sophie Bostock teaches us how to calculate sleep efficiency, so we can work out how much quality sleep we’re actually getting.

Do you know what a molecular clock is?

In the next episode of our Sleep Improvement Programme, Dr Sophie Bostock explains the importance of having a sleep routine and lets us
in on her favourite sleep hack.

Why not start practising your wind down routine 
t
his weekend? 
 
In part 3 of our Sleep Improvement Programme, Dr Sophie Bostock explains the benefits of relaxation 
and why it’
s so important for a full night’s sleep. 

AAre you feeling sleeping during the day? Here, Dr Sophie Bostock explains how your daily routine could be tiring you out.

Look out for her expert tips and small daily changes that can significantly improve your energy levels.

Ever find yourself waking up during the night and being unable to go back to sleep?

In part 5 of our Sleep Improvement Programme, Dr Sophie Bostock explains how this can be a natural part of our sleep cycle. Watch the full video to see how you can deal with this, too. 

Sleep Improvement Programme

Part 1: Calculating Sleep Efficiency

In the first episode of our Sleep Improvement Programme, Dr Sophie Bostock teaches us how to calculate sleep efficiency, so we can work out how much quality sleep we’re actually getting.

Part 2: Sleep routine

Do you know what a molecular clock is?

In the next episode of our Sleep Improvement Programme, Dr Sophie Bostock explains the importance of having a sleep routine and lets us in on her favourite sleep hack.

Part 3: Creating a wind down routine

Why not start practising your wind down
routine
this weekend? 
 
In part 3 of our Sleep Improvement Programme, 
Dr Sophie Bostock explains the benefits of relaxation 
and why it’
s so important for a full night’s sleep. 

Part 4: Energy and daily routines

Are you feeling sleepy during the day?
 
In part 4 of Sleep Improvement Programme, Dr Sophie
Bostock explains how our daily routine could be hindering
our body clock.

Look out for her expert tips and small daily changes that can significantly improve your energy levels.

Part 5: Waking up during the night

Ever find yourself waking up during the night and being unable to go back to sleep?

In part 5 of our Sleep Improvement Programme, Dr Sophie Bostock explains how this can be a natural part of our
sleep cycle. Watch the full video to see how you can deal
with this, too.
 

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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