Sleep is an essential part of our development and health. This simple yet complex need can prove to be extremely difficult at times, especially where our physical and mental health is concerned. We simply forget about the importance of sleep!
Newborn babies generally spend around 16 hours of their time sleeping. This is because their body requires a lot of sleep in order to carry out the functions they need to grow and develop.
Although we may not need as much sleep as newborn babies do, sleep is still very much important for our body to carry out its basic functions. It is recommended that we get around 8 hours of sleep each night, yet the average person tends to sleep between 5.7 and 6.8 hours per night. This is because more and more people are struggling to get to sleep.
In fact, studies have suggested that 36% of adults in the UK struggle to get to sleep at least once a month and women typically seem to have more problems than men.
“Regular poor sleep puts you at risk of serious medical conditions, including obesity, coronary heart disease and diabetes – and it shortens your life expectancy” – NHS
Negative effects of regular sleep deprivation
- Mental health problems such as memory issues, mood changes, trouble thinking and concentrating
- Higher chances of catching viruses, colds and flu as a result of a weakened immune system
- High blood pressure which can also increase the chances of stroke and heart attack amongst other serious conditions
- Risk of developing Type 2 Diabetes as the body needs sleep to regulate insulin
- Poor balance
- Weight gain
Breaking habits and getting that all important sleep
There are many habits that we, as human beings have that do not help us when it comes to getting rest and that all important sleep we need.
Making a few adjustments can really help to get those much needed hours in, and the more you prioritise your sleep the higher the chances of actually getting sleep.
- The first step is to realise the importance of sleep in order to prioritise it.
- TV and other electronics: studies have shown that watching TV or playing any electronics before bed can actually stimulate the brain and contribute to sleep deprivation. It is advised to limit the amount of screen time, especially just before bed. So binge-watching that new TV series that everyone is talking about may not be the best idea before bedtime!
- Nicotine: this is a drug found in cigarettes, tobacco and some Vape and E-cigarettes. This drug can have a negative effect on the quality of sleep that individuals get, as nicotine is a stimulant and is also highly addictive. Studies have shown that smokers tend to sleep lighter and wake more during the night than non-smokers and consuming nicotine within 4 hours of going to sleep can cause this. Reducing the amount of nicotine consumed on a daily basis, especially before going to sleep can help smokers to get better quality sleep.
- Caffeine: a highly addictive substance that is found in a variety of different products that we humans consume regularly. Not only can long-term use of caffeine be bad for your health, but it can also cause sleep-related problems. Consuming caffeine before bed stimulates the brain and impacts the overall quality of sleep. Therefore, reducing the daily amount of caffeine consumption can help towards getting a better night’s kip!
- Eating before sleeping: having a big meal before going to bed can affect the quality of your sleep and can also cause weight gain. Experts suggest going to sleep at least 3 hours after eating a large meal. This gives the body enough time to digest the food.
The importance of sleep and its benefits
- Increase and improve your mood as well as productivity
- Improve memory retention and concentration
- Boost your immune system
- Help to prevent weight gain
- Strengthen the heart
- Prevent serious medical conditions caused by lack of sleep
Tips for getting a better night’s sleep
- Have a strict bedtime routine. Go to bed at the same time and wake up at the same time every day.
- Reduce caffeine, nicotine and alcohol consumption before going to bed. Giles Watkins, the author of Positive Sleep says “Caffeine has a half-life of 6 hours.”
- Be more active. Exercise can help get better quality sleep and is good for your physical and mental health.
- Read a book before bed. Studies have shown that people who read before going to bed, get better quality sleep.
- Don’t eat large meals before going to bed.
- Stay away from technology late at night.
- Try not to have daytime naps. Naps in the day can confuse the internal clock and make it harder to sleep at night.
- Practise mindfulness as it can help you to be more present, allowing you to prioritise sleep.
Here are some useful links:
https://www.healthline.com/health/sleep-deprivation/effects-on-body
https://www.nhs.uk/live-well/sleep-and-tiredness/why-lack-of-sleep-is-bad-for-your-health/
Other Sleep resources from Discover Your Bounce
Check out our blog on THE EASY WAY TO IMPROVE YOUR SLEEP QUALITY
Listen to our podcast with sleep expert and author of the book “Positive Sleep”, Giles Watkins
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