The importance of sleep and how to improve your sleeping habits: Sleep hygiene

The importance of sleep

Being tired during the day affects every aspect of our lives - work and play. 

In the last 10 years, evidence has confirmed the link between sleep deprivation and inflammatory disease - when the immune system attacks the body's own organs and tissue (autoimmune disorders), leading to inflammation. 

Insufficient sleep has been associated with the development and management of several chronic diseases and conditions, including depression, cardiovascular disease, type 2 diabetes and obesity(1).

Short sleep duration is defined as less than 7 hours of sleep in 24 hours and a typical adult age 18 to 60 years would, therefore, need 7+ hours of sleep per night(2). 

Around 25% of the US population suffers from insomnia and the Center for Disease Control has classified insufficient sleep as a public health epidemic. 

4 Things to improve your sleeping habits

1.Consistency

Go to bed at the same time each night and get up at the same time each morning, including weekends. Go to bed when you are actually tired and at a time that allows you 7 or more hours of sleep. Keep a sleep diary to track your routine.

2.The bedroom

Make sure your sleeping environment is dark, quiet, relaxing, and at a comfortable temperature. Remove TVs and iPads - this space is sacred. 

3.Before bedtime

Avoid screen time (from smartphones, TVs, computers) for at least an hour before going to bed. Social media, streaming and screen content stimulates our brains heavily, making it harder to switch off. I've found reading an old-school paperback gets my eyes real heavy. Also, try and have dinner earlier in the evening, avoiding large meals and drinks, caffeine, sugar and alcohol too close to bedtime.

 4.During the day

Get some exercise. Being physically active during the day can help you fall asleep more easily at night. 

Try to eat more healthy - when your body feels better, you tend to sleep better. We are trying to eat more REAL food and less processed, instant-meals. 

1.National Center for Chronic Disease Prevention and Health Promotion, Division of Population Health.
2. Watson NF, Badr MS, Belenky G, et al. Recommended amount of sleep for a healthy adult: a joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep. 2015;38(6):843–844.