Why is getting a good nights sleep important?

We all know sleep is important and when we don’t have a good quality night sleep it can make us feel rubbish.

There is more science and research being shared that shows us exactly how critical sleep is and the negative effects it can have on both our physical and mental health if we do not get enough of it. It is not just about how long we are sleeping for it is also about the quality of our sleep. Do you ever get 8 hours sleep but still wake up feeling tired?

When we all live such busy lives, sleep is often the first thing that can be compromised. I often hear people promoting that they can survive on little sleep and still be productive and get everything done. Now of course there are times in our lives when we don’t get the sleep we need i.e. the arrival of new baby. However for lots of people we are not prioritising our sleep, which is essential for us to thrive.

Did you know that lack of sleep interrupts hormonal function when it comes to hunger. Have you noticed after a poor night’s sleep that you want to eat everything in sight and crave more sugary foods? This is not a lack of will power, this is changes in your hormonal signals in your body. If weight loss is one of your goals then addressing your sleep is a critical part of this puzzle.

As children we would always have a focused bedtime routine; we would have a set time to go to bed, a bath and bed time story. Yet as adults we lose focus on the importance of this.

I have listed below my top tips for getting a good restful night’s sleep. Notice how many are similar to what you would do with your children.

Top tips to getting a good night’s sleep:

• Stop using technology at least 30 minutes before bed, ideally 60 minutes before but I know this can seem too restrictive for lots of people. Most people now know that the blue light from technology, particularly phones and iPads can impact the quality of your sleep as it interrupts the secretion of melatonin the sleep hormone. In addition to this make sure you have night mode switched on, on your phones and iPads.

• Keep the temperature of your room around 17 – 18 degrees. Your body temperature can fluctuate during your sleep and having it too warm can make it difficult to get good quality sleep.

• Try to limit caffeine after midday; caffeine can stay in your system up to 12 hours after you have drunk it. If you drink coffee or tea enjoy it in the morning and switch to herbal teas in the afternoon and evening.

• Create time to wind down before going to bed to help you switch off and relax. Why not light a candle (highly recommend the Neom sleep candle, it is like being in a spa) and read a good book or listen to some music. You could create an zen area in your house where you go for relaxation before bed. This could just be a corner of a room.

• Take an Epsom salt bath. Epsom salts contain magnesium, which helps the muscles to relax so you can wind down ready for bed. You can buy these relatively cheaply from places like TKMaxx and Aldi in the UK. Try taking a 20 minute bath before bed, with a good book or listening to your favourite music or even a podcast.

• The Calm App is my go to most evenings. They have sleep stories, meditations and relaxing music, specifically designed to help you relax and go to sleep. I don’t think I have ever heard the end of a sleep story as I always drift off. You can get a 30 day free trial, so why not give it a try.

• Keep your bedroom clean and fresh. Having a tidy bedroom and clean sheets helps create a calming environment that is conducive to a good night’s sleep. Who doesn’t love getting into bed with fresh clean sheets, I know I always feel like I sleep better.

• Keep your bed for sleep and intimacy. If you start to watch TV, You Tube etc you will unconsciously start to associate getting into bed with those activities rather than sleeping.

• Expose yourself to light first thing in the morning. Light helps with the release of the hormone serotonin, which helps you feel more awake. Conversely in the evening limiting as much light as possible helps with the release of melatonin, the hormone that signals to your body it is time to sleep.

• Try to wake at the same time every day. I know it is difficult but if you push your wake time out by a couple of hours at the weekends this can have the same effect as jet lag on the body. If Monday morning can feel like a struggle, this could be one of the reasons why.

If you want to read more on the importance of sleep, I would highly recommend “Why We Sleep” by Matthew Walker.

What bedtime routine do you have in place to support a good restful night’s sleep? I would love to hear from you.

Sarah x