Sleep is a key indicator of health and well being, giving the body and brain a chance to ‘recharge’ after a long day of mental stimulation. However, we understand that deep, uninterrupted sleep patterns are not so easily achieved by all – studies and statistics show that around 30% of the general population suffer from regular sleep disturbances, 10% of which live with chronic insomnia day after day. Lack of sleep is associated in the short term with disturbances of mood, memory and concentration, however in the long term sleep deprivation can lead to serious health issues such as obesity, heart disease and high blood pressure.
The body uses sleep as a method of conserving energy – a regular healthy food intake is a physiological adaptation used to provide the body with energy and sustain wakefulness. However, studies have shown that a consistent, insufficient amount of sleep can reduce dietary restraint considerably as the body desperately tries to boost its own energy levels, often leading to binge eating and an overall weight gain, especially in women. Sleep deprivation in adolescents is also linked to higher levels of delinquency – children and young adults who do not maintain a state of slumber for more than the recommended 8 hours per night often show signs of violence, lack motivation and the ability to concentrate. Studies also suggest that exposure to secondhand smoke may be associated with increased sleep problems, also providing a significant prediction of sleep disturbances and insomnia right through to later years.
Insomnia is described medically as ‘disturbed sleep in patients with adequate opportunity and environment,’ addressing those who find it difficult to fall asleep or maintain their state of subconscious. It is most common in post-menopausal women or amongst those who are divorced, separated or widowed, presumably due to the fact that it is difficult for the individual to adjust to sleeping alone.
So what can we do in order to sleep better? The obvious starting point would involve making sure the bed itself is comfortable – ensure you have enough room to turn and stretch easily throughout the night. It is also important to create a relaxing bedtime routine – if you normally struggle to sleep after reading in bed consider listening to audiobooks in the dark instead of staying up under artificial light. Melatonin for instance is a naturally occurring sleep hormone controlled by light exposure; more is produced through the body in the evenings when it is darker. There are however aspects of modern life that affect the natural production of melatonin, such as working all day in an office and exposing yourself to bright lights late at night from a computer or television screen. Spend more time outside during breaks at work, try exercising more and keep curtains and blinds open during the day. You can even invest in a light therapy box for the evenings to encourage melatonin production instead of suppressing it.
It is also important to eliminate as much noise as possible in order to minimise distractions and brain stimulation – if you live in a bustling area with lots of street noise try and cover up the disruption with soothing sounds. It is also a good idea to invest in a bedside fan to keep you cool during the night without having to leave any windows open.
It is necessary to fine tune your daily routine as much as possible to aid sleep in the evening; day to day lifestyle choices can make an enormous difference to quality of rest. Try and keep to a sleep schedule to get in sync with your body’s sleep/wake cycle – wake up at the same time, go to sleep at the same time (even at weekends) and remain active as much as possible during the day, even by simply doing some housework or preparing for the morning after.
Like younger children, most healthy adults need at least 8 hours sleep per night to function at their best during daylight hours. Stay away from large meals late at night and avoid alcohol and caffeine before bed; if you are unavoidably hungry then granola, fruit or a small sandwich is an ideal snack before sleeping. If relevant, it may also be wise to look into stopping smoking in order to sleep better – heavy smokers often experience sleep problems as nicotine withdrawal symptoms kick in as the night progresses.
If you suffer from insomnia or have trouble sleeping you can refer to the NHS self help page for more information or speak to your GP.
