Is sleep really that important?

Sleep is an essential function. In fact, sleeping is just as important as eating, drinking and breathing, allowing the body and mind to recharge itself for the following day. Most adults require around 7-9 hours of sleep a night, and just by getting a good night’s sleep enables you to stave off disease, prevent weight gain and improve your mental as well as physical performance. However despite this, too many people are falling short of the mark and we’ve entered what neuroscientist and sleep expert Matthew Walker calls ‘the silent sleep loss epidemic’.

What happens if I don’t get enough sleep?

Research suggests that chronic sleep deprivation puts you at increased risk for serious medical conditions, including:

·      Obesity

·      Heart disease and stroke

·      Impaired brain function

·      Reduced social skills and ability to recognise emotional expressions.

·      Type 2 diabetes

·      Depression

·      Weakened immune function

·      Increased inflammation

How can I improve my sleep?

Here are our 7 top tips to getting a better night’s sleep:

1.     Establish a healthy night routine leading up to bedtime 

Wind down 30 minutes to an hour before bed by doing relaxation exercises such as low-impact stretching, reading, listen to relaxing music, or meditation.

An ideal sleep environment is cool, dark and quiet so keep temperatures at a comfortable setting, dim the lights and silence phones/non-essential alerts.

Set up your environment for sleep by disconnecting tablets, laptops and mobile phones as electrical devices emit a blue light which can interfere the release of melatonin (the sleep hormone), which signals your body to sleep.

2.     Avoid alcohol, caffeine and cigarettes before bed

Caffeine and nicotine are both stimulants which can disrupt sleep, so avoid smoking and consuming tea, coffee, or energy drinks at least 6 hours before bed.

For some, alcohol is used to aid sleep, however studies have shown that whilst this may help you fall asleep initially, during the second half of the night it has proven to do the exact opposite, causing frequent awakenings, night sweats, nightmares and headaches. Try to avoid alcohol at least 4 hours before bed to improve your sleep quality.

3.     Exercise regularly, but avoid vigorous exercise too close to bedtime

Research has shown that exercise can help you fall asleep easier and get better quality of sleep. However, for some, exercising too late in the day can impact their ability to get a proper night’s rest, so try to avoid working out too close to bedtime (within 3 hours).

4.     Go to bed and wake up at the same time each day

This sets your body’s internal clock or ‘circadian rhythm’ to optimise quality sleep. Bear in mind that going to bed earlier is harder to do than it is to delay sleep, so be patient when resetting to an earlier sleep schedule, doing so gradually in small increments (no more than 15 minutes earlier every 2-3 days).

5.     Avoid eating heavy meals before bed

Eating large meals before bed can be uncomfortable as your body needs time to digest food, so allow 2-3 hours after eating before heading off to bed.

However, don’t go to sleep hungry as your body constantly needs energy to function, even during sleep. Opt for a sleep-friendly bedtime snack instead e.g. cereal, yoghurt, cherries or walnuts.

6.     Don’t go to bed if you’re not tired

Don’t try to force yourself to sleep if you aren’t tired, as you’ll be tossing and turning all night which will only cause sleep anxiety. Revert back to your wind down techniques from tip #1, indulge in a low-impact hobby or chores, or read a boring book or leaflet.

7.     Avoid naps too close to bedtime

Afternoon naps have been proven to be beneficial to health, but keep them short (no more than an hour) and avoid napping after 5pm.

If despite these tips you are experiencing long term, severe or worsening sleep problems, please book an appointment with your GP in order to identify the cause and recommend the best treatment for you.