Are you sleeping?
Healthy sleeping pattern offers a solid foundation to our physical and physiological health. We are a sleep deprived nation, 1 in 5 people in the UK aren’t getting enough sleep. Many factors affect our sleep which, we need to stop seeing it as a luxury and start seeing it as a necessity.
I chose to open up this topic because sleep problems could just be your missing link. It can have a massive impact on how we feel, our thoughts, relationships, productivity and has a ripple effect on society. If we can raise our awareness of our sleep through education and an open mind we can make positive steps to a healthier lifestyle.
When you sleep, your brain’s glymphatic (waste clearance) system clears out waste from the central nervous system. It removes toxic byproducts from your brain, which build up throughout the day. This allows your brain to work well when you wake up.
Sleep problem causes;
Stress - when you’re stressed your body releases cortisol, which initiates your body’s fight or flight response and keeps you alert
Thinking cycle; anxious thoughts that whirl around continuously
Consuming caffeine too late in the day
Developing poor habits around sleep time ie THE SCROLL, constantly checking emails into the night, drinking too much alcohol before bedtime
Impact of sleep deprivation;
may increase insulin resistance
affect hunger hormones (by releasing cortisol)
lower productivity - lack of focus, concentration, less efficient, poor memory
lower physical function - coordination, silly mishaps - more likely, less inclined to workout
Increased likelihood to make bad decisions and act impulsively
Being grumpy and unintentionally shouty
Having the odd bad nights sleep is ok, we all have them, sometimes we do go through stressful periods in our life. When it becomes a problem that consistently appears in our life we need to take some action and change something.
If you’ve noticed bad sleeping patterns you can help yourself by introducing some healthy bedtime routines like;
Drinking a small cup of cocoa before bedtime (try mixing with cocoa powder and a splash of honey)
Put your phone out of sight
Read a book for 5-10 minutes before bedtime
Write 5 things you are grateful for that day before turning off your light (instead of checking that last email)
Listen to calming music
Have a bath, light a candle
Sleep is one of the biggest health investments we can make. It’s a necessity not a luxury. If you want to make a single step to a healthier lifestyle start with getting a goods night sleep… consistently.