Are you getting enough Sleep?

Are you getting enough sleep?

How much sleep do you get on average?

The ideal amount of sleep for an adult is between 7 and 9 hours.

You may read this and think ‘I wish I could get that much sleep!‘

I understand that life gets in the way. Family, especially small children or even teens/young adults, now out and about enjoying their freedom leaving you lying awake in bed wondering if they are ok. Work patterns and even elderly relatives that you need to be on call for, all of which impact the quality of our sleep.

Maybe your hormones are unbalanced or you need to address a nutrient deficiency.

It may not always be possible to get a good nights sleep but if there is a plan in place, a routine to follow, if you know the benefits and can instil good sleep habits into your daily routine then you have a chance of creating Balance so you can cope when you don’t get enough sleep.

How does Poor Sleep affect us?

• Weight gain

This is due to hunger hormones becoming out of balance and increasing your appetite along with increases in the stress hormone Cortisol. Lack of sleep has a massive effect on the way your body responds to food both physically and emotionally.

• Decision making and Self-control

Sleep deprivation will actually affect the frontal lobe of the brain which is in charge of decision making and self-control making that piece of cake with your coffee look even more attractive than usual!

• Depression

Poor sleep is linked to depression. It is estimated that 90% of people with depression complain about sleep quality. Whether you are diagnosed with depression or not we all notice the change in our mood if we haven’t had a good enough sleep.

• Inflammation

Sleep affects the body’s inflammatory responses and is linked to inflammatory bowel disease.

Why is Quality sleep so important?

Quality sleep supports our goals for optimal health and wellness by;

• Keeping our immune system functioning optimally
• Improving cognition
• Increased Productivity
• Enhanced Performance
• Maximises problem-solving skills
• Enhances memory.

So what can we do to increase the quality of our sleep? What habits can we start implementing tonight to increase the length and quality of our sleep?

• Be consistent with sleep times

What is your ideal number of hours? Too little is not good but neither is too much as it can make you feel groggy and lethargic. Work back from your wake up time to set your bedtime.

• Have an evening routine

What actions before bed will set you up for a peaceful nights sleep and a stress-free morning? What time do you need to start your evening routine to be ready for bedtime? Set an alarm to remind you when it is bedtime.

• Environment

Is your bedroom conducive to sleep? For instance, I find it difficult to sleep in an untidy room, I also need the room to be cool. I also like my room to be dark, but if you prefer a night light you have to decide what works for you.

• Nutrition & Lifestyle

If you are struggling to get a good nights sleep there are a few ‘don’ts’:

1. Drink caffeine after midday
2. Eat too much too late
3. Drink Alcohol
4. Use technology before bed
5. Eat processed sugar

Instead, try:

1. Non Caffeinated drinks after midday such as Red Bush and herbal teas or water flavoured with lemon or lime
2. Ensure your meals, especially your last meal before bed, include Chicken, Turkey, milk, dairy, nuts and seeds this helps boost the sleep-inducing hormone Melatonin. Taking a good quality daily multivitamin/mineral each day can help fill in any nutritional gaps, for instance, lacking in magnesium or zinc can impact sleep.
3. Drinking alcohol before bed may help you relax and feel sleepy but it can make you fall into a deep sleep for too long rather than coming up to REM (Rapid Eye Movement) sleep which is our restorative sleep. You may also wake in the night due to dehydration or needing the toilet.
4. Set a time to finish working or scrolling on your devices. Build relaxation into your evening routine such as reading, taking a warm bath or having a warm drink.
5. Sugar affects our inner balance in a lot of ways (more about this another day!). By choosing naturally low sugar foods at mealtimes, such an unsweetened cereal topped with milk, natural yoghurt and fruit, wholegrain carbohydrates at meals with plenty of fresh fruit and vegetables you can naturally reduce your processed sugar intake which will benefit many areas of your life.

What next?

If you do struggle with quality sleep I hope implementing some of these tips will help you build healthy sleep habits and increase the quality of your life.

If you would like to chat with me about your unique menopause transition, book a Wild Well-Being call and come away inspired and motivated to begin your journey to optimal health.