How to sleep better
How to sleep better
One in 3 adults in the UK are sleep deprived. Sleep is critical for human health in many ways. If you’d like me to help improve your own sleep quality give me a call on 07713 328010. In this blog you will learn:
Why sleep is so important and how much is needed.
What happens if we don’t get enough sleep.
How to improve sleep.
Why is sleep so important?
You may think of sleep as a time when the mind and body shut down. But this is not the case, sleep is an active period in which a lot of important processing, restoration, and strengthening occurs. Exactly how this happens and why our bodies are programmed for such a long period of slumber is still somewhat uncertain. But scientists do understand some of sleep’s critical functions, and the reasons we need it for optimal health and wellbeing these reasons include:
Restoration of the mind and body.
Rejuvenation, replenishing energy.
Muscle repair and growth.
To produce and balance hormones particularly leptin (makes you feel full) and ghrelin (makes you feel hungry).
To reconcile and consolidate memories.
How much sleep do we need?
According to sleepfoundation.org adults need 7 to 9 hours of sleep per night, one year olds need roughly 11 to 14 hours, school age children between 9 and 11, and teenagers between 8 and 10. Children and young adults tend to need more sleep as they are generally learning and growing more actively than adults.
What happens if I don’t get enough sleep?
Reduction in concentration and ability to make sound decisions.
Reduced sex drive and energy.
Weight gain due to imbalance of hormones particularly leptin and ghrelin, cortisol and adrenaline.
Potential risk of heart disease, dementia, diabetes and cancer.
Mood deteriorates and there’s an increased risk of depression and anxiety. People suffering these conditions often sleep less than 6 hours per night.
How do I improve my sleep quality?
Go to sleep and rise at the same time. Routine is key. Our sleep is moderated by circadian rhythm and daylight hour.
Avoid large amounts of sugar late evening to reduce energy. We know that a sugar hit before bed time will cause a spike in energy.
Try chamomile tea. Its calming effects may be attributed to an antioxidant called apigenin, which is found in abundance in chamomile tea- apigenin binds to specific receptors in your brain that may decrease anxiety and initiate sleep.
Keep sleeping environment 1 or 2 degrees cooler than the rest of the house. Sleep usually begins when our body temperature drops, so a colder room can encourage us to fall asleep faster. You toss and turn throughout hot Summer evenings right? Also try investing in a black out blind, or eye mask. The brain sleeps more easily without light. Darkness is essential to sleep. The absence of light sends a critical signal to the body that it is time to rest.
Reduce electronic stimulus for an hour before bed and remove all electronics from the bedroom unless absolutely necessary- the electric used by heaters, fans and modems. My virgin media set top box is enough to disrupt my sleep. Also, the blue light omitted by TV's etc are enough to stimulate the brain, causing us to think its day time. Use orange screen filters or the “bed time feature” if you must use technology.
Brain dump your worries try to journal or list concerns in the early evening, they will still be there in the morning.
Count sheep. Yes this actually works, as do other forms of peaceful meditation. To read my “How to meditate” blog, click the link at the bottom of the page.
Exercise can contribute to more sound and restful sleep. Physical activity increases time spent in deep sleep, the most physically restorative sleep phase. Deep sleep helps to boost immune function, support cardiac health, and control stress and anxiety. Cardio activities that get your heart rate up, such as running, brisk walking, cycling, and swimming, have been shown to improve sleep and battle insomnia. Strength training and building muscle has been shown to improve the quality of sleep, and it can also help you fall asleep faster and wake up less frequently throughout the night. Yoga and Pilates, as well as the calming, breathing exercises that accompany them, may be especially helpful if stress is what’s keeping you from falling asleep. Those with insomnia who do relaxation daily for eight weeks are likely to fall asleep faster and increase the amount of time that they spend sleeping.
Avoid caffeine after 12 noon. Caffeine is a stimulant. Caffeine begins to affect your body very quickly. It reaches a peak level in your blood within 30 to 60 minutes. It has a half-life of 3 to 5 hours. The half-life is the time it takes for your body to eliminate half of the drug. The remaining caffeine can stay in your body for a long time. Also, reduce consumption of fluid an hour before going to bed, we all know that getting up in the middle of the night to pee is frustrating!
Consider supplementing magnesium: According to thesleepoctor.com “Research indicates supplemental magnesium can improve sleep quality, especially in people with poor sleep. Magnesium can also help insomnia that's linked to the sleep disorder restless-leg syndrome. Stress reduction and mood stabilization. Magnesiumincreases GABA, which encourages relaxation as well as sleep”. To read more about magnesium check out their magnesium blog by clicking here.
Sleep apnea is a major cause of sleep disruption. Apnea is when breathing stops and starts while you sleep. Being overweight increases the risk, common symptoms of sleep apnea include:
Very loud snoring
You stop breathing during sleep — which can often be seen by another person
Gasping during sleep
A dry mouth in the mornings
Morning headache
Disrupted sleep
Excessive daytime sleepiness
Difficulty paying attention
Sleep apnea is a serious condition which significantly stresses your heart, left untreated this can be fatal. If you suspect you have sleep apnea you must speak with your GP. To read more about sleep apnea visit www.nhs.uk/conditions/sleep-apnoea/
What next?
Now that you have read my blog and have many different ways to help yourself sleep better it’s time to take action. Choose 1 or 2 of the above tasks and implement them, here’s how to do that:
Week 1 and 2: Implement two of the above
Week 3 and 4: Add two further actions (but don’t forget the first two).
Week 5 and 6: Add 2 more (but don’t forget the first four).
Please be assured that although many of us are sleep deprived, it is completely possible to reinvent our relationship with sleep. Here is what my client Kate had to say about working with me to improve her sleep:
“By the time I got in touch with Andy I was sleeping for around 4 and a half hours per night. I would guess this was the case for about 15 years! With Andy’s help I was back to sleeping for a minimum of 8 hours per night- this literally took 3 months of work but it has changed my life!” Thank you Andy
If you would like me to help you to sleep better, using the Three Pillars of Fitness Exercise, Diet and Mindset. Get in touch today by calling 07713 328010 or click the button below. If you have enjoyed this blog and know that your Friends and Family would too, hit the social media button below and share it. Thank you, for being awesome.
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