Sleep plays a vital role in good health and wellbeing throughout our lives. Getting enough, quality sleep, will help protect our mental health, physical health, quality of life, and safety. It also helps our body’s repair themselves.
However 1 in 3 of us suffer from “poor” sleep? Is this you?
Take a look at some more key sleep numbers here…
Your Relationship with Sleep.
“Most adults sleep much less than 7 hours per night (when we should aim for 7-9).
In today’s fast-paced society, 6-7 hours may sound acceptable when actually it’s a recipe for persistent sleep deprivation.”
Source: National Institutes of Health
When it comes to your relationship with sleep, how would you describe yours? Do you prioritise sleep? Do you have good “sleep hygiene”? Are you are getting enough sleep each night? Do you feel refreshed when you wake up? I’d hazard a guess that the answer is most probably “no” most of the time…
Well, the advantages of prioritising sleep are abundant. Here’s a quick reminder:
Another way to look at sleep (and its impact on your health) which is more alarming and potentially more motivational, is understanding the cost of NOT getting a good night’s sleep. It is more than just bad moods and a lack of focus. Regular poor sleep puts you at risk of various, serious medical conditions too.
A lack of sleep can result in:
- Low or no energy
- Weight gain
- Being more prone to accidents
- Low and irritable mood
- Higher stress levels (cortisol)
- Risk of metabolic syndrome
- Low immunity
All of the above are serious health risks no matter how old or young you are!! So, let’s address this….
HOW TO GET A GOOD NIGHT’S SLEEP?
Whether you find you are struggling to get out of bed in the morning and keep hitting the snooze button; or you often experience an afternoon low energy “slump” or perhaps you are irritable and having difficulty focusing – these are signs that you may be sleep deprived.
Factors such regular alcohol consumption, your bedroom environment, medication, eating late, and stress all impact.
Take a look at our checklist below for top tips to help you get a better nights sleep – quality and quantity!
TONIC’S “SLEEP-WELL” CHECKLIST
– ROUTINE
Going to bed and waking up at the same time every day will massively assist you to establish and maintain a heathy, and restorative sleep routine. This also programmes your brain and internal body clock to get used to a set routine. As part of your routine try to create a environment in your bedroom that is conducive to sleep. Ideally it needs to be dark, quiet, and be kept at a temperature of between 16-18°C (60-65°F).
– QUIET TIME & LIGHT
Use the hour before bed for quiet and “winding down” time. Create an environment of darkness. Avoid all blue light from your screens (your mobile phone especially). This will help to tell your body it is time for bed. Evidence suggests that ‘devices’ used before bed can minimise the quantity of melatonin you produce via up to 50%. This is BAD if you want to optimise your circadian rhythm and get a good nights sleep!
– FOOD
Avoid heavy foods within a couple of hours of bedtime. Some experts promote intermittent fasting or eating at least within a fixed window. Commonly, people will choose to restrict their eating to an 8, 10, or 12-hour period of the day, and fast the remainder of the time. We say leaving at least 3 hours before bed works well enough and will give your digestive system a break, so your body can instead focus on cell repair and restoration.
– STIMULANTS
Avoid ALL stimulants. These are substances that have an effect on the central nervous system and body, leading to increased alertness and difficulty in getting to sleep. These include nicotine – so no cigarettes or vaping; caffeine or alcohol. Ideally avoid drinking caffeine after midday – it stays in your system longer than you think. All stimulants will negatively impact your sleep – duration and quality, and perpetuate difficulties in sleeping.
– FRESH AIR & NATURE
Spend time outdoors each day. If you’re able to get outside in the morning, or while the sun is out, that sun will pay a part in regulating your circadian rhythm, which then regulates your sleep cycle. Studies show that just 20 minutes in nature can help relieve stress — a mental barrier that prevents many of us from falling asleep a night — so being in the fresh air and close to nature could lead to quicker sleep too. It can also reduce your core body temperature.
– EXERCISE
A poll running on The Sleep Council’s website says that 71% of people find exercise helps them sleep. By adding exercise into your daily routine you can help boost both your sleep duration, and the quality of your sleep – particularly if done regularly. So, think about how to make time for exercise – and it doesn’t have to be an expensive gym membership. Go for a walk in the fresh air; try a park run; just get moving? All we advise is that you avoid energetic activities 3 hours prior to bed. Pilates for instance is a good, low impact form of exercise that helps reduce psychological tension, anxiety, back pain and high blood pressure, which all contribute to poor sleep too.
One last thing that may not resonate with every one, but nutritional experts insist that getting your essential vitamins is vital. Our bodies need the right vitamins and minerals to keep functioning properly and that includes sleep. Many of us are deficient in the essential mineral, magnesium, and this has been found to cause insomnia, so eating foods such as leafy green veg, pumpkin seeds and almonds can up your intake. You can use a magnesium spray, but always read the instructions first. A lack of potassium, found in bananas, avocados, dark leafy greens and fish, can lead to difficulty staying asleep throughout the night. Additionally, calcium, a vital mineral found in dairy, helps the brain to manufacture melatonin: the hormone that lets us drop off. So drinking a glass of milk or a hot milky drink before bedtime isn’t just an old wives’ tale!
If you are still unsure of where to start in terms of sleep goals, getting enough sleep, sleep hygiene or your health. please contact us to enquire about our 1-2-1 coaching and group workshops – we have online and onsite options available with our team of wellbeing experts.
Plus, to find out more about optimising your circadian rhythms and to receive a FREE sleep-well checklist simply message us at: hello@choosetonic.co.uk and quote – SLEEP
