Getting a Good Night’s Sleep

A good night’s sleep is an essential part of being healthy. There is no doubt we have all felt anxious and stressed at times which does affect sleep patterns. The sleep/wake cycle is a circadian rhythm. During day light our bodies master clock sends signals that generate alertness and helps keep us awake and active. As night falls, this master clock initiates the production of melatonin a hormone which promotes sleep and helps us stay asleep through the night. In this way our circadian rhythm aligns our sleep and wakefulness with day and night to enable a stable cycle of restorative rest and energy for the day ahead.

Sufficient quality sleep is essential for a healthy mind and body; it is as important to our health as eating, drinking, and breathing! It allows our bodies to repair themselves and our brain to consolidate our memories and process information.

They say that one hour’s sleep before midnight is worth two hour after midnight. Interestingly, it is not the time you are asleep but the quality of that sleep that matters most. Less quality sleep is far more beneficial than longer restless sleep which may be induced by alcohol consumption.

I go to bed early because I learned recently that growth hormone is release during the first half of sleep and it is more effective on an empty stomach so do not eat late. Growth hormone repairs stomach lining and help us hold back those years so a good reason I am getting to bed early lately!

Poor sleep may be responsible for physical problems such as a weakened immune system and mental health issues, for example, anxiety and depression. Sleep deficiency may be associated with an increased risk of heart disease, kidney disease High Blood Pressure, diabetes, and stroke.

Sleep is the best medicine, so I recommend that you work at getting at least 7 hours sleep each night.

These tips may help you improve your sleeping habits:

• Make sure your bedroom is comfortable – not cluttered, too hot, cold, or noisy.
• Try not to work or have mobile devices working for at least one hour prior to sleep. Avoid taking these devices into your bedroom.
• Regular exercise – swimming and walking are ideal – but try not to do this too near to bedtime as it may keep you awake.
• Look at your mattress. It should be firm enough to support you comfortably, but not so firm that you feel perched on top of it. You should try to replace your bed every 10 years so that it maintains maximum support and comfort.
• Try to cut down on tea and coffee in the evening these are stimulants; I recommend no caffeine after lunchtime.
• Eat your last meal of the day as early as you can, certainly before 7.00 pm.
• Do not drink too much alcohol. It may help you fall asleep but makes you more likely to wake up in the middle of the night.
• Spend time relaxing before you go to bed – a warm bath may help. There are different relaxation techniques. Meditation or deep breathing is helpful.
• Try to keep a regular pattern of going to bed and rising at the same time every day, even if you are not tired.
• Keep a notepad by your bed so that if you are worried about something, you can write it down and be ready to deal with it the next day.
• If you still cannot sleep, try not to lie there worrying. Get up and do something you find relaxing like reading or listening to calming music. After a while you may feel tired enough to go to bed again.
• Complementary therapies such as massage or aromatherapy can be an effective way to help you relax and encourage a good sleep.
• Make sure your feet are warm; this will help you feel cosy and ready for sleep. Bed socks work wonders for me!

Live with joy and health 💚

Elizabeth Beetham