The Good Sleep Guide: Why does good sleep matter?
It is thought that almost 20% of people in the UK report not getting enough sleep. But why do we need to prioritise our sleep health and what benefits are there to being well rested?
Making sure you're sleeping properly is not an indulgence. Time and again, research shows that quality sleep is fundamental to our overall health and well-being and plays a vital role in our physical & mental health as well as our cognitive function. It allows our bodies to recharge and repair, leading to increased energy, improved mood and enhanced productivity.
Physical Health
Not getting enough sleep can significantly affect physical well-being. As well as feelings of fatigue and low energy, reflexes slow and performing tasks safely such as driving can become challenging and sometimes dangerous.
Long-term, poor sleep can disrupt the balance of the hormones that regulate hunger and fullness, often leading to overeating and can lead to poor weight management. Chronic sleep deprivation can also increase the risk of developing serious long-term conditions, including heart disease, diabetes, and hypertension.
Without adequate rest, the body can't repair and rejuvenate, leading to a persistent lack of energy. Over time this can weaken the immune system, making it harder to combat illness and viruses.
The body requires adequate rest each day to repair and rejuvenate and restore energy levels. This strengthens the immune system making it easier to recover following operations, to combat illness and infections and stave off viruses.
Mental Health
Inadequate sleep can impact mental well-being very quickly. Feeling tired affects emotional regulation, cognitive function and memory recall which can get worse over time if sleep habits aren’t improved.
Sleep deprivation is closely linked to symptoms relating to anxiety and depression which can create a vicious cycle with anxiety impacting sleep which increases anxiety and so on. However, evidence is emerging that treating sleep disorders might reduce these symptoms and help combat anxiety disorders and symptoms of depression.
Good sleep can help to improve cognitive function, help working memory and memory recall. Feeling rested can make it easier to manage stress and mental health so prioritising it is crucial for emotional and mental well-being.
How To Sleep Well
Establishing a bedtime routine can be the foundation for a good night's sleep helping you to wake up every morning feeling refreshed, well rested and ready to face the day.
1. Think about what you eat and drink before bed
Eating a large meal or drinking caffeine and alcohol can impact sleep in different ways.
CAFFEINE. It's well known that caffeine helps us feel awake so the first step to success is to not drink caffeine at least 6 hours before trying to sleep.
FOOD. To minimise sleep disruption caused by food try to eat earlier in the evening avoiding rich, fatty or spicy meals. It also feels uncomfortable to sleep on a full stomach making it hard to get off to sleep
ALCOHOL. A night cap can be tempting as alcohol induces drowsiness. But it can also impact the quality of sleep and cause you to wake more easily.
2. Switch off devices
The combination of information and blue light that we see on our devices stimulates the brain. This can interrupt the sleep-wake cycle and delay the release of melatonin - the hormone that helps us sleep.
3. Control the light and noise levels.
Being able to control your environment at such a fundamental level can make all the difference. Using blackout blinds or curtains and closing doors and windows is usually enough, but if you’re more sensitive and still prone to waking, try using a sleep mask or ear plugs so that light and noise don’t wake you prematurely
4. Sleep cool.
It's much easier to sleep in a cool room (15ºC - 19ºC )
5. Make your bed, perfectly.
Comfort is imperative to good sleep so it's important that your mattress, bedding and bed linens are perfect for you.
MATTRESS. Invest in the best mattress you can afford. A truly great mattress will offer spinal support and not create any pressure points. It will be breathable and help regulate your body temperature throughout the night. After sleeping on it, you should wake feeling rejuvenated and fully rested. Look for natural fillings such as wool, cotton & cashmere with 100% cotton casing.
BED LINENS. There isn't much to match the luxury of really good quality bed linens. Natural fabrics such as linen and cotton with a high thread count will be soft, cool and will launder very well.
DUVETS & PILLOWS. It's best to use pillows and duvets with natural fillings (feather, down or wool) and 100% cotton casing. If they're OEKO-TEX® 100 Certified then the casing and filling have passed testing for harmful substances and Downafresh® certified means it's suitable for allergy sufferers.
If you find you’re consistently struggling to sleep and that your overall mental and / or physical well being are affected, talk to your GP or try the National Sleep Helpline - 03303 530541.