A good night’s sleep is vital to optimum health and wellbeing. It’s just as important as a good diet and exercise.
According to the NHS, one in three people suffer from poor sleep. While the immediate effects of sleep deprivation can include feeling grumpy and tired, regular poor sleep can put people at risk of serious medical conditions, such as diabetes, heart disease and obesity. Lack of sleep can shorten life-expectancy too.
How much sleep do you need?
Most people need around eight hours of quality sleep each night to function at their best. Some may need more and some less, but the key is finding out how much sleep you need and trying to achieve it every night.
The many benefits of a good night’s sleep include:
- Good immunity and ability to fend off germs – a good night’s sleep can help to keep you in optimum health
- Weight loss – people who sleep less are more prone to obesity
- Mental health – studies show sleep deprived people are more prone to anxiety and depression
- Sleep can prevent diabetes – studies suggest those who sleep less than five hours a night have an increased risk of developing diabetes
- Good heart health – long-standing sleep deprivation is associated with increased blood pressure and higher levels of chemicals linked with inflammation which can put an extra strain on your heart
How to get a good night’s sleep
If you are having difficulty getting to sleep at night, exercising each day, avoiding caffeine, and a regular bedtime routine will help you to wind down and prepare for bed.
The key to good sleep is to sleep at regular times – this is because your internal body clock will get used to a set routine. As most adults require between six to nine hours of sleep each night, you should work within these perimeters and work out what works best for you.
Wind down at bedtime
Winding down is vital when it comes to preparing for a good night’s sleep. This might include a warm bath or relaxation exercises, such as yoga or gentle stretches. You could also read a book or download a relaxation app that helps to promote a good night’s sleep. Avoid too much caffeine, alcohol and tobacco and avoid devices, such as smartphones.
Change your sleeping space and your mattress
Your bedroom space and your bed and mattress are vital in ensuring a good night’s sleep. Your room should be dark, restful, uncluttered, and be at the right temperature, while your bed and mattress should support you perfectly.
A good mattress is vitally important and can put an end to tossing and turning, back pain, overheating, allergies, and sleepless nights. It could be the best investment to your health and wellbeing you ever make.
To find out more about how you can get a good night’s sleep, please get in touch.