“Is sleep really that important?” Let’s find out!
Sleep increases brain functioning – cognition, concentration, productivity and performance. Sleep deprivation has the same effect as excess alcohol on our brain! It changes how we read, judge and recognise social cues in other people and can increase the risk of anxiety, prolong periods of depression and increase risk of suicide.
Good sleep improves our physical performance – speed, accuracy, reaction times, confidence and focus. When we sleep, our body can also rest and repair thanks to Human growth hormone. The cells of our immune system are recharged to fight infections and cancer too. Lack of sleep causes inflammation in the body which increases risks of cardiovascular disease, stroke and inflammatory gut conditions.
Sleep deprivation significantly impact on our weight. Elevated Cortisol increases blood sugar levels. Increased Ghrelin (hunger hormone) and decreased Leptin (satiety hormone) mean increased risk of obesity and diabetes.
Do we really need eight hours?
Research suggests we sleep in 90 minutes cycles. 5 of these provide the average 7.5-8 recommended hours. We sleep in a polyphasic fashion. Did you know periods of wakefulness are actually part of every 90min sleep cycle?! If you’ve had a disturbed night, consider a daytime nap, setting an alarm for 20-30 minutes and moving afterwards, ideally outside, helps you catch up.
Need to get better?
Exposure to bright light in the daytime links our natural Circadian rhythms to optimise melatonin production at the right time. When can you get outside each day? Taking regular exercise is scientifically proved to be best way to improve your sleep quality AND duration. Ideally, not too late though, as exercise creates endorphins and adrenaline and can wind us up rather than down! Trying to sleep and wake at consistent times – yes even at the weekend – also helps balance our natural rhythms and the production of melatonin.
We all know we should decrease our exposure to bluelight; phones, iPads, laptops, but does your Kindle have a blue light filter? How late are you watching TV and how stimulating is your viewing? Here’s an idea! Leave your phone downstairs! Buy a cheap alarm clock if you use your phone as an alarm and if you must have your phone upstairs for security, charge it away from your bed and further from temptation.
Think about what you’re drinking. High volumes in the two hours before you go to bed will probably mean a night full of weeing! Avoid stimulating, carbonated drinks and kill off your caffeine intake about 6 hours before bedtime. Caffeine’s half-life of six hours means six hours after your last cup it’s still has half the stimulating affect! So, what time should you be stopping?
Contrary to what we think, alcohol does not help us sleep. It decreases sleep quality, hampering melatonin production and HGH repair. Try taking a week off booze to see if it helps.
Try not to eat too late, particularly tricky to digest, high fat/protein or very spicy meals. Eat foods rich in magnesium, calcium, B6 and tryptophan, important nutrients for melatonin production: dairy, poultry, oily fish, nuts and seeds, leafy greens, beans, bananas, apples and avocados are great options.
We wouldn’t think to disrupt a child’s bedtime routine but how do we establish our own, to relax and unwind before bed? A bath, a book, meditation maybe? Check your environment for light, noise and ideally temperature (18-20°C). Are your mattress and pillow comfortable?
Our sleep can be improved by choosing 3/4 of these methods and a bit of discipline. Remember a good night’s sleep starts from the minute we wake up!