Thursday 11 January 2018

Wellbeing Basics: Sleeping

“Sleep is that golden chain that ties health and our bodies together” said Thomas Dekker, a writer in the Elizabethan times. And boy, was he right! Sleep (or lack thereof) is such a hot topic. Recently, the world has started waking up (pun intended) to the fact that getting good quality sleep is one of the foundations of a healthy life. This article will try to answer a few of the most common questions about sleep and hopefully help you to get a better night’s rest - one of the basics of wellbeing, and my first piece in the series.


Why is sleep so important anyway?

Sleep improves not only your physical health, but your emotional health too. Studies have shown that adequate sleep can help aid memory, reduce inflammation, improve our immune system, boost our ability to learn, improve mood and so much more. Chronic sleep deprivation (regularly getting less sleep than you need) is becoming a global issue. The impact of not getting the optimum amount of sleep can be serious. One study has found that not getting enough sleep is more dangerous to your health than smoking, having high blood pressure or heart disease. While this may sound like scare-mongering, lack of sleep (or sleep debt) can seriously impact your quality of life.  For example, you may find that you put on weight, are less able to focus, feel anxious or get ill more often if you are in a state of sleep debt.

What are the different phases of sleep; what do they mean for me?

There has been a lot of research into sleep and the theories are still developing, but the general consensus is that there are a few different stages of sleep.

One of these is REM (Rapid Eye Movement). This type of sleep is the most ‘active’ part of your sleep – this is thought to be the stage where you dream. In REM sleep, your brain can be as active as it is when you are awake. Your brain is not only processing the events of the day, but also doing a bit of ‘waste management’ by clearing away toxins and strengthening/weakening connections in our brain.

Another kind of sleep is NREM (Non-Rapid Eye Movement). This can be further broken down into four stages. Essentially, the last two stages of NREM are the deepest parts of your sleep. This is when your body heals and restores itself. Hormones are released which build muscle, energy is replenished, tissues are healed, blood pressure and heart rate drops.

Hopefully this shows you that, far from being a waste of time, sleep is a key component in rebuilding, renewing and maintaining a healthy and happy life.

Why is eight hours considered the ‘magic’ number?


There is a theory (much touted) that eight hours is the perfect amount of sleep to have. However, this theory is being challenged. Some people seem to need less, some more. There is such a thing as sleeping too much; this can actually be as harmful as not getting enough sleep.

How much sleep we need can depend on many things such as our age, life events, and illness. I think the answer to this question lies with the individual. Ask yourself if you feel at your best with five…seven…ten hours of sleep. If your answer is different from the amount you usually get, then something needs to change for you to get your optimum amount of sleep.


I can’t get to sleep – how do I sort this out?

Our modern day lives are not allowing us to get enough sleep, but they also are damaging our ability to ‘wind down’ and switch off. Sleep hygiene is a new-ish concept and I made a video talking about some simple habits to help improve sleep here.

With our addiction to the internet and smart phones it’s incredibly easy to remain hyper-active and alert during the hour or so before bedtime. We bring TVs and phones into our bedrooms which, I believe, are one of the main causes of not being able to get to sleep. Screens emit blue light which cause our body’s circadian rhythm (our body clock) to malfunction. Blue light can interfere with the production of melatonin, the hormone that regulates sleep. If you don’t feel tired, the chances are that you’ve been late-night texting or watching your favourite series on Netflix in the wee hours. If you need to use your screens in the evening, you can download f.lux – free software that adjusts the light levels on your screen and helps reduce the impact of blue light.

Eating a sensible meal before bed can also help a lot. Avoid fatty, starchy, sugary foods and make sure you eat enough. If you feel peckish in the night – get up and eat something like a banana.

Regular exercise is important in helping you sleep. Just don’t exercise too near bedtime as this can stimulate you and interfere with your body clock. If you want to do some exercise near bedtime, I would recommend light stretching or yoga, as this isn’t too strenuous and can prove relaxing.

Worry and stress can certainly play a big role in being ready for sleep. While there are a lot of things that can help you relax, one of the best things to do is to have a pad of paper and a pen by your bed. If something is really exercising your mind, write it down, get it out of your head and address it in the morning. This way you shouldn’t have to spend all night ruminating over it, or worrying you’ll forget something.

If I only did three things to help sleep better what would they be?

  • Set yourself a cut-off time for electronics – e.g. "from 10pm I won’t look at my phone until the morning or watch TV."
  • Have a relaxing routine at the end of your day: take a bath; make a cup of herb tea; read a chapter of a book; have a chat to a loved one. This creates a lovely ritual and can help you wind down and relax, meaning it’s easier for you to settle at bedtime.
  • Keep your bedroom clutter-free, calm and cool as your bedroom has to be conducive to sleep. Having a messy and chaotic room can result in you feeling the same way!

How much sleep do you get a night? Have you got any tips that mean you get your forty winks?


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