Do you applaud yourself for managing to get through your day having survived on just a few hours' sleep? I do on occasion, so recently I decided to delve into the do's and don'ts of sleep and our health.
Why?
Sleep is a requirement for good health. Sleeping allows our bodies to rest and recover, and without it we can display a vast array of dysfunctional behaviours...irritability, poor concentration, lack of co-ordination, depression, mood changes, impaired judgement and more. Long term sleep problems can be associated with an increased risk of diabetes and obesity, while specific sleep disorders have been linked to a variety of health problems and chronic diseases.
What can I do about it?
Do's...
Get 7-9 hours sleep: while different people have different sleep needs, most adults need between seven to nine hours of sleep a night to feel properly refreshed and function well during the day. Anything less than six hours a night for the average adult is not recommended by experts.
Exercise: having a good night's sleep allow your body the reserves it needs to train longer and more intensely without fatiguing prematurely. A lack of sleep decreases metabolic reserves, which means you may have a reduced capacity to cope with additional stress – in essence, a reduced capacity to train optimally. In return, exercise is great for improving sleep, helping you fall asleep more quickly and improving sleep quality.
Sleep patterns: if you are a shift worker or a person who regularly has broken sleep, it’s important to find alternative ways to give your body extra recovery help through the day - take time for some light movement, breathing exercises or meditation.
Sleep atmosphere: a comfortable room that’s cool and dark is best for a good night's sleep. On hot nights, aim to get some airflow over your skin by using a fan or opening windows, and wearing loose or sleeveless clothing. Having a cool shower before going to bed can also help.
Daylight: try to spend some of your waking hours out in natural daylight...this will help with your body clock and the melatonin levels in the body and improve sleep at night.
Don'ts:
Too much sleep: while lack of sleep can have negative effects, sleeping too much is also not recommended. It’s best for the average adult to have no more than one to two hours over the recommended amount.
Distractions: avoid things like your phone or watching tv during wind-down time. Being in a brightly lit place or the blue light from electronic devices can suppress melatonin, the hormone that helps sleep.
Stimulants: caffeine, alcohol and cigarettes should be minimal if anything, especially at night before bedtime.
Late night exercise'athons: are a no-no too! Try to end any stimulating activities at least one to two hours before your bedtime, to give yourself time in which to wind down and get into relaxation mode.
Afternoon naps: unless you suffer broken sleep or shiftwork, try to avoid napping during the day as this can make it harder to fall asleep at night. Don't spend any more time in bed other than for your daily sleep needs.
Sleep aids: things such as sleeping pills should be kept to short term use on the advice of your GP and not become relied upon.
What do I think now?
I think back over periods of sleep and the activities, stimulants, stresses that may have played a part in how I felt the next day and come to the conclusion that:
I do have a certain amount of sleep I have to get each night. My optimal amount is 7-7.5hrs
Stimulants such as caffeine and alcohol alter the way I sleep, and do not leave me feeling refreshed or having slept well at all.
Exercise is more exhausting on my body the next day if done after 8.30pm and I think this is because I am not getting enough rest/relaxation time afterward before heading to bed.
I tend to go for 'comfort' foods when I am tired and exhausted, aka not rested properly, which also tends to be junkfood, and lack of portion control...which for me, in turn leads to 'jelly belly', fluid retention, and weight gain.
Stress is higher when I am not rested properly and is a vicious cycle in the fact that I get stressed from lack of sleep, and then get lack from being stressed and having high levels of cortisol! Stress is one of the highest contributors to weight gain so to combat this cycle, I often instigate new habits such as reading for a minimum of 20 minutes before sleep time, a 5-minute meditation, journalling for 20 minutes before sleep, calm stretching, and spending quiet time with my pets.
You can also take control of your sleep habits for healthy living. Set yourself some sleep goals, get someone to hold you accountable or do it with a buddy...be realistic about what you set and make it sustainable. Let me know your thoughts or experiences :)
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