3 minute read
Wellbeing
A GOOD Night’s Sleep
The importance of a good night’s rest has often been underestimated, but as Lisa de Silva has discovered it’s essential to good health and our wellbeing
In our busy 24/7 world, sleep can sometimes feel like an inconvenience, but research now shows that the time we spend asleep is the most important part of our day. While sleep science is a relatively new discipline, it is fast uncovering that sleep is not just about physical recovery but also psychological recovery. In short, the evidence suggests that consistent levels of quality sleep are essential for our physical, mental, and emotional wellbeing.
Despite this, the numbers of us suffering from insomnia seem to be on the increase. Recent research suggests that over a third of the UK population struggle to get to sleep and stay asleep, at least once a week. What’s more, if you wake up in the morning and still feel tired it is more likely to be a sign of mental fatigue, indicating that you haven’t been switching off your mind properly. This type of mental fatigue can manifest as a lack of concentration and focus, low mood, and irritability.
To improve the quality of our sleep, most experts recommend developing a Sleep Routine. We all have an individual body clock, that determines whether we are night owls, or morning larks and the trick is to regulate any routine to our sleeping, eating and exercise preferences.
Consistent levels of quality sleep are essential
DEVELOPING A SLEEP ROUTINE
1 Keep your bedroom cool, calm and as uncluttered as possible, so it feels like a relaxing sanctuary from the stresses of daily life. 2 Try to avoid drinking caffeine after 3pm. 3 Do not nap after 3pm. 4 Try to finish eating at least three hours before bedtime. 5 To fall asleep your mind needs to feel calm and relaxed – so if your mind is chattering and whirring with thoughts and worries you will not be able to drift off and just end up stressed and frustrated. 6 To relax your mind before bedtime, try to avoid screens, including phones, tablets and computers – firstly, the blue light can affect your ability to fall asleep, but more importantly it is often the content of what you are looking at that provokes emotions (both good and bad) that will prevent you from sleeping. 7 Other ways to relax the mind before bedtime include reading, guided meditation, yoga and stretching. 8 Some experts claim that drinking tart cherry juice during the evening can help, as it is rich in melatonin, the hormone that makes you sleepy. 9 Try to fall asleep at a regular time and awaken at a regular time – a 30-minute tolerance is fine. 10 Do not treat weekends any differently to weekdays – if you find you need to catch up on sleep at the weekends then you’re not getting enough sleep during the week.
