Are You Getting a Full ‘40 Winks’ of Sleep Every Night?

How well you sleep at night is going to dictate how well you perform during the day.  Ideally you should aim for 7-8 hours of sleep every night, but for over 40% of the population, sleeping through the night remains impossible.  For some it has become optional, and regarded as something we can do without.  We’re even made to feel as if we’re weak if we demand more and better sleep.  It’s not true that we can get by perfectly well on insufficient sleep.  It’s a myth perpetuated by our modern culture and economy which values those who do more.  Pressure at work, worry, debt, stress, light pollution and noise are just some of the things that prevent a good nights’ sleep. 

Known as insomnia, disturbed sleep can either be difficulty falling asleep, or staying asleep through the night.   Insomnia is associated with poor health outcomes with an increased risk of heart disease, anxiety, depression. Type 2 diabetes, decreased cognitive ability, poor performance at work and an increased likelihood of being involved in a road accident.  If you want to be successful, it’s very important for your well-being to take steps to improve the number of hours sleep you get a night. 

Even short-term sleep deprivation causes increased levels of the stress hormone cortisol, which raises blood pressure and impairs our body’s ability to regulate blood sugar.  A lack of sleep at night makes us feel hungry during the day, triggering poor food choices through the day, reaching for a quick energy fix, (often sugar or carbohydrates) which can result in increased weight gain, further health risks and disturbed nights.   Here’s a few tips to improve your mental and physical condition by improving your sleep:

• Aim to get out in the fresh air during daylight hours to help your circadian rhythm
• Practice yoga and meditation, which help to calm your nervous system
• Set a sleep schedule with a daily set time of waking and going to sleep
• Limit anxiety provoking or stimulating activities before bed 
• Restrict the use of a mobile or tablet two hours before settling down to sleep
• Keep your bedroom cool, quiet and dark
• Your target as a minimum is to get at least 3 full nights’ sleep a week without catching up at the weekend
• Seek medical assistance if a lack of sleep persists