Are you getting enough sleep? It is recommended that we get between 7-9 hours of shut-eye every night – though in reality, this can be super difficult to achieve! Whether you find it hard to switch off after a busy day or you’re kept awake by others, getting the right amount of sleep can sometimes feel like an impossible task. The side effects of sleep deprivation can also be very challenging, which can cause a vicious cycle of stress and lack of sleep. Click here for a complete guide to sleeping better.
So, what are the benefits of a good night’s sleep?
Improved mood
Sleep can improve mood and reduce the risk of depression as it plays a role in regulating hormones in the body, such as serotonin. Those with serotonin deficiencies are much more likely to experience low moods and depressive symptoms.
Improved memory
Although the science isn’t particularly clear on why this happens, when we sleep our brains go through an important process known as memory consolidation. As we rest, our brains process all of the information, experiences, and connections from the day and consolidate them into memories. Without the right amount of sleep, this process can be inhibited.
Lose weight
Studies show that people who sleep less are more likely to be overweight. This is because sleep plays a role in regulating hormones such as leptin and ghrelin, which control appetite. Getting the right amount of sleep can therefore play a role in successfully maintaining a healthy weight.
Health
Researchers have found that people who sleep less have a higher risk of developing heart problems, high blood pressure, obesity, diabetes, and strokes. Getting enough sleep can lead to improved health.
So, we know that getting the right amount of sleep is important, but how can you achieve that when there are so many things working against you?
Sleep environment
Everything from the temperature of the room to the mattress you sleep on can have an impact on the quality of your sleep. Research shows that it is best to sleep in an environment between 15 – 18°C so ensure the thermostat is set before you go to bed. Check your mattress regularly for signs of wear and tear and replace it if you regularly wake with backache. Create a calm and peaceful bedroom environment where you can relax easily.
Sleep techniques
Sometimes even pure exhaustion doesn’t help when it comes to falling asleep. On those occasions, it’s useful to know a few sleep techniques to help you drift off as quickly as possible, so that you can maximize the amount of time you’re asleep. After all, it’s no use lying in bed for 6 hours staring at the ceiling when you could be using that time to sleep! Luckily, there are a few techniques that can help you to fall asleep faster. The first was developed by track coach Bud Winter to help pilots rest between highly stressful missions, and involves it focusing on the breath, then bringing attention to the top of the head and relaxing each muscle as you work your way down the body. Another technique is using visualization to release energy; this works by allowing the body to release any excess energy to allow the mind to drift off to sleep quickly.
Ban electronics
The blue light from electronic devices can interfere with the body’s natural circadian rhythm, so avoid using them for an hour or two before bed. Try to avoid bringing them into the bedroom altogether and instead read a book before bed to help you sleep.
Eat to sleep
Did you know that a cup of coffee can still affect you up to 5 hours after you’ve had it? It’s important to be aware of the impact of food and drink on sleep, in order to stop it from impacting the quality of your rest. Load up on sleep-inducing foods such as bananas, oats, and almonds later in the day and avoid stimulants like caffeine, alcohol, or sugar before bed.
So, whether you’re being kept up all night by others or insomnia is a regular fixture in your evenings, there are a few ways that you can manage your sleep to make sure that you maximize your rest.
