SLEEP
Mr Sandman..bring me a dream…
We all know how amazing we feel after getting a good night’s sleep, but just how important is sleep when it comes to our overall health?
Often overlooked, one of my first questions to new clients is around their sleep quality and habits.
And, more often than not. Amending some of these habits will play a key role in overcoming health challenges!
Research has shown that both cumulative long term sleep loss and in some instances short term sleep deprivation may be associated with a myriad of health-related consequences, whilst simultaneously making us more susceptible to a number of illnesses. By contrast, the positive effects of consistent, quality (>7 hours) sleep are well documented and are paramount to maintaining optimal functionality of various body systems and functions.
Benefits of a good night’s sleep (>7 hours)
Supports a strong immune system – enhances immune defences ready to protect us against infections and when our body is under stress
Regulates metabolic processes – supports a balance of hunger and satiety hormones
Stress levels are kept at a healthy level
Supports mental health and brain function – enhances mood and concentration the next day
Wake up more refreshed with consistent energy levels throughout the day
Essential for a healthy heart
Consequences of a poor night’s sleep
Compromising immune system – reduction in protective cells that help protect our body in times of stress and from infections
Increases frequency of ‘hunger hormones’ leading to poor food choices
Hormonal imbalances – specifically an increase of the stress hormone cortisol
Negatively impacts glucose metabolism – increases blood glucose levels
Poor concentration and low energy
Suboptimal memory retention
Irritability and negative impact on mood
Tips to improve sleep
quality & onset
Keep your sleeping environment device-free - avoid scrolling through your phone or watching tv at least 30 minutes before bed. Instead read a book or follow a guided meditation if you feel restless.
Avoid caffeine in the afternoon – did you know about 50% remains in your system for 4-6 hours after consumption? Caffeine’s stimulating effects directly impact your nervous system which can cause disruptions to sleep onset.
Limit Alcohol - Be mindful of regular and high amounts of alcohol consumption before bed. A number of studies have shown that drinking momentarily increases sleepiness, but later causes frequent night time and early morning awakenings.
Have a hot bath or shower before bed to create a relaxing environment.
Cool down after exercise - After completing high intensity exercises/running in the evening remember to do a proper cool down to help down-regulate your nervous system. 5 mins of box breathing is also another cool trick to manipulating your nervous system.
If you are currently not meeting your quota of Zzzs, make an appointment with the Sandman and take the overnight train to Snoozeville - take advantage of some extra time at home to recharge and unlock all the benefits a good night’s sleep can offer. Happy dreaming!
Jules xo