So many people we see in clinic struggle with the effects of poor sleep. So, in aid of National Sleep Awareness Week this week, our Nutritional Therapist Nuria talks about why a good sleep is so important and how you can go about getting one!
A good night’s sleep is as important to health as eating the right things and exercise. Your physical and emotional wellbeing depend on getting enough. Yet we’re living in sleep-deprived times. Some people are even competitive about how little sleep they’re getting, like dragging yourself through the day on four hours’ rest is a badge of honour. Scientists even say we’re now getting an hour or two less sleep each night than we were 60 years ago. And the effect on our bodies is not good.
The amount of sleep each person needs varies. Waking up feeling refreshed in the morning is a good indicator and so is being able to wake without an alarm. If you need an alarm to wake up, you are not getting enough sleep. If you don’t get enough sleep, you may not be able to concentrate properly, and become irritable or agitated. You may also have blurred vision, be clumsy, become disorientated or slow to respond, and have decreased motivation. And, on top of that, if you’re tired and cranky, you are significantly less likely to make the best food choices.
You might be surprised to learn that, in a computer simulated driving test, those who had had just a few hours sleep were more dangerous on the (virtual) road than the people who had had a few drinks! In fact, the majority of road accidents are caused by tiredness.
The purpose of sleep is to rest and recover – and to allow the body to repair itself. These maintenance and repair processes take time and adults need between 7 and 9 hours sleep per night – regardless of what you think you have trained yourself to get by with.
But just how do you get a good night’s sleep?
The most common cause of insomnia is a change in your daily routine. For example, travelling, change in work hours, disruption of other behaviours (eating, exercise, leisure, etc.), and relationship conflicts can all cause sleep problems. Establishing good sleep hygiene is the most important thing you can do to maintain good sleep. It might also be helpful to keep a sleep diary to help pinpoint any particular problems. Below are a couple of pointers on how to help clean up your sleep hygiene and get a better night’s rest:
DO
… Try to go to bed at the same time every day. Your body thrives on routine.
… Keep the temperature in your bedroom comfortable; not too hot, nor too cold.
… Use your bed only for sleep and sex. This may help you completely switch off.
… Keep the bedroom completely dark, so you’re not disturbed by light, which your brain detects even when your eyes are closed. Eye masks can be useful.
… Spend time outdoors to soak up the sun.
… Try to take some gentle exercise everyday. There is evidence that regular exercise improves restful sleep. This includes stretching and aerobic exercise. A brisk walk ticks both boxes.
… Make an effort to relax for at least 5 minutes before going to bed – a warm bath, massage, meditation.
… Keep your feet and hands warm. Wear warm socks and/or mittens or gloves to bed.
… Consider getting a traditional alarm clock so your smartphone can stay out of the bedroom (see below). Better still, work out how much sleep you need by going to bed 15 minutes earlier until you find that you wake up naturally before your alarm. That’s your personal sleep requirement.
DON’T…
… Use smartphones, tablets or computers before going to bed. They emit the same kind of light as the morning sun and they interfere with your sleep.
… Engage in stimulating activities – like playing a competitive game, watching an edge-of-the seat film, or having an important conversation with a loved one.
… Eat a heavy meal within four hours of going to bed.
… Drink caffeine after lunch – like coffee, ‘normal’ and green tea, and colas.
… Use alcohol to help you sleep. Alcohol can make sleep more disturbed.
… Go to bed too hungry. If needed have a snack before bed – a glass of milk or banana are ideal.
… Nap during the day
… Get frustrated if you can’t sleep. Try to go to bed with a positive mood – “I will sleep tonight”.
References:
1. The Telegraph (2014) People sleeping two hours less than in 1960s risking serious health problems. Accessed: https://www.telegraph.co.uk/news/health/news/10826999/People-sleeping-two-hours-less-than-in-1960s-risking-serious-health-problems.html, 4th March 2018
2. Chatterjee R (2018) The 4 Pillar Plan: How to Relax, Eat, Move and Sleep Your Way to a Longer, Healthier Life. 1st edn., London, Penguin Random House UK
3. Journal of pioneering medical Science (2013) Sleepy Teenagers More Likely to Make Unhealthy Food Choices. Accessed: http://blogs.jpmsonline.com/2013/06/26/sleepy-teenagers-more-likely-to-make-unhealthy-food-choices/, 4th March 2018
4. Natural Sleep Foundation (2018) How Much Sleep Do We Really Need?. Accessed: https://sleepfoundation.org/excessivesleepiness/content/how-much-sleep-do-we-really-need-0, 4th March 2018
5. Healthline (2014) The Effects of Sleep Deprivation on Your Body. Accessed: https://www.healthline.com/health/sleep-deprivation/effects-on-body#1, 4th March 2018
6. Harvard Medical School (2013) Importance of Sleep : Six reasons not to scrimp on sleep. Accessed: http://www.health.harvard.edu/press_releases/importance_of_sleep_and_ health, 9th December 2013.
7. Centre for Integrated Research and Understanding of Sleep (2013) About sleep. Accessed: http://www.cirus.org.au/about/sleep/index.php, 9th December 2013.
8. American Psychological Association (2013) Why sleep is important and what happens when you don’t get enough. Accessed: http://www.apa.org/topics/sleep/why.aspx, 9th December 2013.
9. Psychology Today (2013) Better sleep found by exercising regularly. Accessed: http://www.psychologytoday.com/blog/sleep-newzzz/201309/better-sleep-found-exercisingregular-basis-0, 9th December 2103.