Is Sleep the Missing Piece of Your Health Puzzle?
When we think about improving our health, often exercising more and eating a more nutritious diet are the first things that spring to mind and receive the lion share of our focus and attention. Whilst diet and exercise are indeed important, we aim to foster a holistic view of health that encourages us to consider other aspects of the health equation which are often overlooked but also deserve our energy and focus in our efforts to live a fuller, healthier life.
One of these frequently overlooked factors is sleep.
Sleep is something we all do every day. In fact all animals sleep! Sleep is ultimately a chance for our body and mind to slow down, to rest, and to rejuvenate. Some people love and look forward to sleep whereas others consider it ‘a waste of time’. Despite these different attitudes towards sleep, the evidence is mounting regarding the numerous physical and mental benefits of getting the sleep we need.
Benefits of Sleep
Improved cognitive function including improved memory, concentration and creativity.
Improved mental health including reduced stress, anxiety and depression.
Improved appetite regulation including reduced feelings of hunger and increased feelings of fullness. Adequate sleep thus plays an important role in our efforts to improve our nutrition.
Improved blood glucose control and reduced risk of Type 2 diabetes.
Increased energy levels and improved recovery from exercise. Adequate sleep thus plays an important role in our efforts to increase our exercise and physical activity.
Improved immunity and reduced risk of illness.
How Much Sleep Do I need?
Most adults need between 7 and 9 hours of sleep per night.
Whilst many older adults often sleep less than younger adults there is no evidence to support the suggestion that older adults need less sleep.
The best way to tell how much sleep you need is by how rested and alert you feel upon waking. If you’re that way inclined you can figure this out over a period of one week by keeping a sleep diary, noting your waking energy /10 alongside how much sleep you had.
How can I improve my sleep?
Once you have figured out how much sleep you need the next step is to choose an approximate bed time that will enable you to get this amount of sleep, factoring in your evening and morning commitments.
Aim to keep your sleep and wake times as consistent as possible.
Ensure your sleep environment supports a good night’s sleep. A dark, quiet, cool and comfortable sleep environment is recommended to optimise sleep.
Engage in activities you enjoy that put you into a state of calm and relaxation in the hour before bed. This will support hormonal changes that prepare our body for sleep. These activities will be different for everyone but some examples include, reading, journaling, gentle exercise and yoga, having a relaxing bath, playing or listening to music, drawing or creating and spending time with loves ones.
It is normal for it to take 10-20 minutes to fall asleep and this will vary from night to night. Simply knowing this can help minimise anxiety that you’re not asleep yet.
Avoid or minimise activities that put you into a heightened state of alertness or low level stress in the hour before bed. Exposure to the short wavelength “blue” light from screens in this period is believed to impair the natural release of the sleep hormone Melatonin.
For the best night’s sleep, minimise or avoid alcohol as this reduces sleep quality.
As more and more evidence emerges around the benefits of sleep to our physical and mental health, we hope that through education, sleep’s importance, and what we can do as individuals to improve our sleep, becomes common knowledge.
Please note that if you have ongoing difficulty sleeping we recommend you consult your GP. There are multiple diagnosable sleep disorders and treatment options that exist beyond the tips and suggestions in this post.