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We’ve all been there – tossing and turning in bed struggling to drift off, or waking up numerous times during the night for no apparent reason. You know when you’ve had a poor nights sleep, as the next day you’ll probably feel lethargic, grumpy and irritable. Many people are unaware of just how important it is to get a proper night’s sleep on a regular basis, with many experts claiming it is just as, if not more, important as eating well and exercising.
However, many of us are sleeping far less than we did just 10 years ago, and our sleep quality has also decreased. Many people blame Western environments, with technology and stress wreaking havoc with our sleep schedules, but it may just be down to your personal bedtime routine. Sleep is vital for our health, happiness and wellbeing, so here are 3 reasons why we should all strive to get a good night’s sleep.
Sleep Can Affect Your Diet
Poor sleep has a strong link to weight gain, with those who sleep less tending to weigh slightly more than those who get 7-9 hours of sleep per night. The rising obesity rate is almost parallel to our tendency to sleep less than ever before. When we have had a poor night’s sleep, the brain struggles to distinguish between high and low-calorie foods as the part of the brain which controls and inhibits emotions is less active.
This can lead to us reaching for sugary snacks to perk ourselves up, overeating and making poor decisions when it comes to food. Some studies have also shown that a lack of sleep can affect the hormones which tell you when you are full, which also causes you to overeat if you’re feeling tired.
Getting a proper nights sleep will mean that you are less likely to stay on track when it comes to eating well, plus the food you use to fuel your body has a huge effect on the way you act and feel. Eat well, and this will be reflected in your emotions. Eat a poor diet, and you’ll feel sluggish and irritable.
Good Sleep Can Improve Productivity and Concentration
Sleep is important for various brain functions, all of which have a huge impact on our bodies. Concentration, performance and productivity can all be negatively affected by sleep deprivation and, after a bad night’s sleep, many of us feel distracted and off our game.
We have billions of brain cells which work for us, processing information, focusing on important tasks and making decisions and when we are sleep deprived, this slows down this work and compromises our mental and physical performance.
Our attention span is particularly sensitive when it comes to lack of sleep, and many of us will know this through experience when we struggle to carry out tasks to the best of our ability after a night of poor sleep. Often, a bad night’s sleep is often down to a combination of numerous nights of bad sleep, which leads to a compromised attention span for a period of time.
If you have a busy life, stressful job or just simply feel lack of sleep more than others, it is best that you get a full 7-9 hours of sleep per night. You will notice that even after a week of getting enough sleep, you’ll feel considerably better and are more productive, with a heightened sense of concentration.
Poor Sleep Is Linked To Depression
Mental health issues, including depression and anxiety, have strong links to sleeping disorders and poor sleep quality. It is estimated that around 90% of people who have depression also have complaints regarding their sleep quality. Sleep deprivation can launch us into a downward spiral which, for many, can lead to heightened anxiety and depression.
Depression is a serious condition which affects every aspect of that person’s life, from appetite to the ability to sleep. The relationship between mental illness and sleep, particularly depression, is complicated and differs from person to person. Whilst some people might find that they can’t sleep whatsoever, others find that they can’t stop sleeping, both of which lead to an unhealthy sleeping schedule.
Living with depression and insomnia is a challenging battle, but it is possible to boost your mood and improve your sleeping pattern if you create the right environment for sleeping in. Whilst this certainly won’t cure your mental health, it will help to alleviate the symptoms.
Avoid using your bedroom for anything other than sleeping and make it as comfortable as possible. Whether this is investing in a new duvet cover, pillows or blackout blinds, making your room into a relaxing area is important as your brain will begin to associate the room with sleeping, which may make it easier for you to drift off and stay asleep.
You should also try and get into a regular bedtime routine, and whilst this is easier said than done when you are dealing with mental health illnesses, there are some benefits of going to bed and waking up at the same time. You will find that you are more motivated and have more energy throughout the day and our brains respond well to routines, so keeping the same routine will also help to combat the feeling of lethargy.
How to Improve Your Sleep: Simple Strategies for a Restful Night
1. Create a Sleep-Friendly Environment
- Keep your room dark: Use blackout curtains, an eye mask, or block any light sources to create a pitch-black sleep environment. Light exposure at night can interfere with melatonin production.
- Minimize noise: Invest in a white noise machine or earplugs to block out disruptive sounds like traffic, neighbors, or a snoring partner.
- Optimise temperature: Maintain a cool room temperature (typically between 60–67°F), as cooler temperatures signal your body that it’s time to sleep.
- Upgrade your bedding: Choose a supportive mattress, soft yet firm cushions, and comfortable, breathable sheets and cosy bed throws to make your bed as inviting as possible.
2. Establish a Consistent Sleep Schedule
- Set a fixed bedtime and wake time: Go to bed and wake up at the same time every day, even on weekends, to regulate your internal clock.
- Adjust gradually: If your current schedule is irregular, shift your bedtime and wake time by 15-minute increments until you align with your desired schedule.
- Avoid over-sleeping: Resist the urge to “catch up” on sleep during weekends, as this can throw off your routine and make Monday mornings even harder.
3. Limit Screen Time Before Bed
- Stop using screens an hour before bedtime: The blue light emitted by devices like phones, tablets, and laptops suppresses melatonin, making it harder to fall asleep.
- Opt for relaxing alternatives: Replace screen time with soothing activities such as reading a physical book, journaling, or practicing yoga or meditation.
- Use blue light filters if needed: If avoiding screens isn’t possible, activate blue light filters on your devices or wear blue light-blocking glasses in the evening.
4. Be Mindful of What You Consume
- Avoid caffeine and alcohol before bed: Caffeine can stay in your system for hours, and alcohol can disrupt sleep cycles, leading to lighter, less restorative sleep.
- Skip heavy meals: Eating large meals close to bedtime can cause discomfort and make it harder to sleep. Opt for a light snack if needed.
- Stay hydrated wisely: Drink enough water throughout the day but avoid large quantities close to bedtime to prevent waking up for bathroom trips.
5. Wind Down with a Relaxing Routine
- Create a pre-sleep ritual: Engage in calming activities like taking a warm bath, meditating, listening to soothing music, or doing gentle stretches to transition into relaxation.
- Journal or reflect: Spend a few minutes writing down thoughts or planning your next day to clear your mind and reduce pre-sleep anxiety.
- Practice relaxation techniques: Techniques like deep breathing or progressive muscle relaxation can help reduce physical tension and mental stress.
Sleep is one of the pillars of health and it is important that we put the same value on our sleep as we do with other aspects of our health. Our sleep quality feeds into and has an impact on so many different factors, all of which affect our happiness and wellness. You are not able to achieve optimal health without taking care of and focusing on our sleep patterns.