Wellness Series, Part 3: Sleep Your Way to Better Health

Why is Sleep important?

Sleep is an essential function of our body and it significantly impacts both our physical and our mental health. Adults generally require between 7 and 9 hours of sleep, however many of us don’t consistently meet this goal. Not getting enough sleep can negatively impact our health and over time this can fuel the development of chronic conditions, such as heart disease, diabetes, Alzheimer’s disease and some forms of cancer.

Getting enough sleep benefits us in a number of ways, including:

👉🏼 strengthening our immune system
👉🏼 supporting our cognitive and behavioural functions, like our attention, memory and reactions
👉🏼 helping us control our appetite
👉🏼 maintaining a healthy heart
👉🏼 keeping our blood sugar levels steady
👉🏼 supporting our mental wellbeing & improving our mood
👉🏼 speeding recovery and strength-building

How to get better sleep

• Switch to decaf from midday

  • It can take up to 10 hours to completely clear caffeine from your system

• Dim the lights in the evening

  • In the last 1-2 hours before bed, lower the lights to let your brain know it’s almost bedtime

• Create a wind down routine

  • This will look different depending on your schedule and lifestyle, but it should help you relax and switch off

• Don’t use your phone in bed

  • The most important part of good sleep hygiene is keeping your phone away from your bed (and most of us struggle with this!)

• Try to have a consistent bedtime

  • Consider using an evening alarm to help you stick to a regular bedtime and switch off more easily

Common challenges

There are various challenges that we can face when it comes to getting sufficient (and good quality) sleep. Here are three of the most common.

Whether it’s caused by anxiety, depression, or something else, insomnia is one of the main reasons why someone might be struggling to get enough sleep. In many cases, making lifestyle changes can help overcome this. A rule of thumb is that, if you are in bed for longer than 30 minutes and are not falling asleep, you should get up and do something until you start feeling sleepy, rather than stay in bed worrying about not being able to fall asleep. If you have made lifestyle changes to support your sleep and are still struggling with insomnia, seeing a sleep doctor can be a good next step.

Distractions - technology has become ubiquitous and most of us spend many of our waking hours using our phones, including when we get in bed. If we’ve had a particularly long day, some of us might engage in revenge bedtime procrastination, which is the decision to sacrifice sleep for leisure time that is driven by a daily schedule lacking in free time. Just as we practice good physical hygiene we should practice good mental hygiene by not using our phone in bed and giving our minds an opportunity to wander and get ready for sleep.

Caring responsibilities can have a huge impact on our sleep. Having a newborn is a time of joy, excitement, and also a period of huge adjustment and sleep deprivation. The first year of a baby’s life goes quickly and it’s full of wonderful moments, but it can be particularly challenging to get sufficient sleep as a parent. Similarly, having to care for a family member can impact the quality and duration of your sleep. Finding small pockets for rest in the day can help with wellbeing, as well as getting support from those around you.

How do we make movement a consistent part of our daily lives?

So, how do we create sustainable healthy habits when it comes to sleep?

…by starting small. 🤏🏼

If you're getting 5 hours of sleep a night, then aiming for 8 hours every night might be an unrealistic goal to begin with.

The best way to build sustainable habits is to break your goal down into the smallest action you can take, and then focus on the system - start making that action/behaviour effortless, and part of your daily life.

When it comes to sleep, you can start by making small tweaks to your current routine to help you move forward and build momentum. Ask yourself 'What is one thing I can change regarding my sleep that will help my wellbeing?'

Here are some examples of small actions you could start with (just remember to focus on one at a time!):

👉🏼 go to bed 15 minutes earlier than usual
👉🏼 keep the last 30-60 minutes before bed tech-free
👉🏼 get some fresh air and natural light every day
👉🏼 incorporate a short winddown routine that will let your brain know when it's bedtime
👉🏼 Avoid having alcohol before going to sleep
👉🏼 Switch to decaf after midday
👉🏼 Keep the bedroom cool and dark

There is no one-size-fits-all when it comes to health, so find out what works for you and make that small, sustainable change, so you can support your long-term health and wellbeing.