Lifestyle Advice
SLEEP HYGIENE
Good sleep is essential for optimal health and poor quality or lack of sleep are associated with heart disease, Type 2 Diabetes, depression and obesity. Sleep is when your body heals, repairs, regulates metabolism, and detoxes (lymphocytes are most active at night). It’s important to listen to your body’s needs - most adults require about 7-9 hours of sleep a night.
There are several ways to improve your sleep:
Being consistent: ie going to bed and waking up at approximately the same time every day (including your weekends/days off). This helps regulate your circadian cycles that control your energy, motivation, and appetite.
Establish a calming bedtime routine (surprise! This is not just for children), this could include: taking a warm shower, stretching, lighting candles, reading a book, journaling (especially if you have racing thoughts at this time), and/or meditation. Find out what works best for you and stick to this.
Sleep in a very dark and cool room. You can use white noise to cut out disturbances (shut out those busy street noises or your neighbours’ parties) and use an eye mask (shut out the light from those annoying street lamps). Remember to turn off any Wi-Fi/devices that could disturb your rest.
Day time exercise can improve sleep at night. Adopt more relaxing activities near bedtime: yoga, meditation, deep breathing.
Spend time outside in the sun and nature. This boosts vitamin D, is relaxing and controls stress.
Thing to avoid when working on sleep hygiene: coffee and caffeine containing products (say no to that late night coffee or coke (other brands are available) with dinner), and alcohol (although alcohol is sedative it leads to less restorative night sleep - yup that nightcap isn’t that great after all).
Epsom salt baths: if you’re struggling to relax and switch off at bedtime, try an epsom salt bath before bed. Pour 500g epsom salts into a warm bath and soak for at least 20 minutes - enjoy. Do this 2 or 3 times a week.
Plan! Aim for 81/2 - 9 hours of sleep, put lights out before 11pm.
Three hours before bed: finish all eating and aerobic exercise.
One-two hours before bed: minimize exposure to bright lights and switch off devices (phones, TVs, tablets). The blue light emitted by screens makes your body think it’s day time, stopping you getting to sleep plus the content you’re watching is probably stimulating your mind!
Sleep supplements may help, such as: melatonin (short term use only), 5HTP, and herbs like valerian root, kava, ashwagandha.
Further sources of information:
https://www.sleepfoundation.org/sleep-hygiene ;
https://www.healthline.com/nutrition/block-blue-light-to-sleep-better
Please contact us if you would like us to email you a copy of this or other lifestyle information leaflets as listed below.
Other leaflets available:
Breathing - how to manage or reduce stress and optimise your health [add to basket]
Being active for health
Tips for relaxation
Mindful eating