Sleep - The most underrated piece of the health puzzle
When we talk about improving our health the focus is usually on nutrition and exercise, but something that deserves just as much attention is SLEEP! It really is the most underrated but vital piece of the health puzzle.
An estimated 36% of UK adults have trouble getting to sleep at least once a week and studies have established a link between poor sleep and gastrointestinal disorders. Add to that the huge number of parents being woken up multiple times a night and it’s clear that sleep is hard to come by for many of us (including me…zzzzz).
Sleep deprivation is proven to have an impact on what we eat – it disrupts the regulation of our appetite hormones causing more of the hunger hormone (ghrelin) and less of the satiety hormone (leptin) to be released, leading to overeating and snacking the next day. We’ve all been there!
10 simple tips to encourage restful sleep and help you get the recommended 7-9 hours:
1. Establish a bedtime routine – consistency in waking and bedtimes regulates your body’s circadian rhythm and helps the brain recognise when it’s time to sleep
2. Get some natural light in the morning – exposure to light early in the day is very important for good sleep as it sets our circadian rhythm (or body clock).
3. Dim the lights in the evening – avoid bright lights 2 hours before bedtime. Blue light from screens reduces levels of melatonin (the sleep hormone) so ensure they’re on night mode if you need to use them.
4. Avoid caffeine after lunch – caffeine has a long half-life (around 5 hours) meaning any caffeine consumed in the afternoon will still be having an effect close to bedtime in some people.
5. Exercise – regular exercise can improve sleep quality but avoid vigorous exercise late at night as this can increase adrenaline making it difficult to fall/stay asleep.
6. Pay attention to room temperature – this is one of the most important factors in achieving good sleep. Ensure your bedroom is not too warm – approximately 18°C is thought to be optimal.
7. Avoid eating too close to bedtime – finish eating at least 1 hour before bedtime to allow time to digest before laying down. Consumption of high fat foods in the evening has been linked to poor sleep!
8. Adopt the Mediterranean Diet – studies have linked this way of eating with reduced levels of insomnia and better sleep hygiene.
9. Focus on magnesium – magnesium is known to have a relaxing effect on the body and support sleep. Try increasing intake of magnesium rich foods or a taking a bath with Epsom salts in the evening. A hot bath increases your body’s core temperature, and when it starts to lower afterwards it can signal to your body that it’s time for bed.
10. Support your gut health – studies suggest manipulating the gut microbiota in favour of beneficial bacteria can improve sleep quality.