So many people I see in clinic struggle with the effects of poor sleep. For whatever reason we seem to just accept that this is just how it is in midlife, and don’t try to do much to resolve it. But as quality sleep can have a massive impact on our health and energy it’s worth giving it some focus.
In today’s fast-paced world, getting enough sleep is just as important as eating well and staying active. But many of us aren’t getting the rest we need. According to a UK-wide survey by the Mental Health Foundation, only 1/3 of adults get the recommended 7-9 hours sleep per night. And almost 50% get 6 hours or less of sleep. Some even wear their lack of sleep like a badge of honour, bragging about surviving on minimal rest. Studies show we’re sleeping less now than we did 60 years ago, and it’s taking a significant toll on our health and wellbeing.
Think about it – when was the last time you woke up feeling truly refreshed, ready to tackle the day without relying on an alarm clock? If you find yourself reaching for that snooze button every morning, chances are, you’re not getting enough sleep. And the effects go beyond feeling groggy; insufficient sleep can wreak havoc on your mood, focus, and decision-making abilities. If you’re tired and cranky, you are significantly less likely to make the best food choices.
But it doesn’t stop there. Did you know that being sleep-deprived can make you as dangerous behind the wheel as someone who’s had a few drinks? It’s a scary thought, but it highlights just how crucial getting enough sleep is for our safety. And let’s not forget about the long-term health consequences. Chronic sleep deprivation has been linked to a host of health issues, including obesity, diabetes, heart disease, and even shorter life expectancy. In fact, research suggests that regularly getting less than six hours of sleep a night can increase your risk of early death by up to 12%.
So, how much sleep do you really need? While individual needs vary, most adults require between 7 to 9 hours of sleep each night to function optimally. It’s not about how little sleep you can get by on; it’s about giving your body the rest and recovery it needs to thrive.
But with busy schedules and endless to-do lists, how can you ensure you’re getting enough sleep? Here are some top tips on getting better, more restful sleep.
DO:
- Stick to a regular sleep schedule, going to bed and waking up at the same time every day. Your body loves routine.
- Keep your bedroom comfortable and dark, so you’re not disturbed by light. Consider using blackout curtains or an eye mask.
- Reserve your bed for sleep and intimacy only. Avoid using it for work or watching TV, which can disrupt your sleep patterns.
- Spend time outdoors during the day to soak up natural light, which helps regulate your sleep-wake cycle.
- Get some exercise every day, even if it’s just a brisk walk. Regular physical activity can improve the quality of your sleep.
- Before bed, unwind with relaxing activities like taking a warm bath, practising meditation, or reading a book.
- Keep warm with socks and gloves if needed, as cold feet and hands can make it harder to fall asleep.
- Consider using a traditional alarm clock instead of your smartphone, which can disrupt your sleep with notifications and blue light.
DON’T:
- Engage in stimulating activities before bed, such as playing video games or watching thrilling movies. These can make it harder to wind down and fall asleep.
- Eat heavy meals within a few hours of bedtime, as digestion can interfere with your sleep.
- Drink caffeine after lunchtime, as it can stay in your system for hours and disrupt your sleep.
- Rely on alcohol to help you sleep, as it can make your sleep more disturbed and less restful.
- Go to bed feeling hungry. Have a light snack if you’re hungry before bed, like a glass of milk or an oatcake with almond butter.
- Take long daytime naps, as they can make it harder to fall asleep at night.
- Get frustrated if you’re having trouble sleeping. Instead, try to relax and reassure yourself that you’ll sleep better soon.
Pick one or two points from above to start implementing some improved habits. Your body will thank you for it in the morning. Approach bedtime with a positive attitude and be patient if you’re having trouble sleeping. Remember, getting good sleep isn’t a luxury – it’s essential for a vibrant midlife.
