What is poor sleep costing your health?
Have you ever wondered, what is poor sleep costing your health? A healthy adult needs 7-9 hours of good quality sleep per night. Practicing healthy habits in other areas of your life such as a balanced diet and frequent exercise will be undermined if you are not having enough good quality sleep.
Sleep is something we all need, but stress, illness, erratic working patterns and poor habits all affect our ability to do it well. 1 in 3 people in the UK suffer from insomnia, and poor sleep impacts on the whole of our wellbeing.
Do you have good sleep hygiene?
Sleep hygiene entails the behaviours, practices, rituals and habits that compromise good quality sleep.
Signs that you have poor sleep hygiene:
- Frequent sleep disturbances
- Daytime sleepiness
- Taking too long to fall asleep
- Inconsistent sleep routine
The impact of poor sleep hygiene:
- Lack of alertness
- Impaired memory
- Relationship stress
- Compromised quality of life
- Increased likelihood of accidents
- Chronic sleep deprivation can lead to increased risk of high blood pressure, diabetes, heart attack and heart failure
What can you do to improve your sleep hygiene?
- Limit daytime naps. No more than 20-30 minutes, if needed.
- Avoid stimulants such as caffeine and nicotine close to bedtime
- Exercise regularly to promote good quality sleep, although strenuous exercise close to bedtime has been shown to compromise sleep quality for some
- Adequate exposure to natural light during the day to encourage a healthy sleep-wake cycle
- Avoid alcohol close to bedtime, as this has been shown to disrupt sleep
- Avoid heavy, fatty or spicy foods before bed as they can trigger indigestion and heartburn
- Establish a relaxing bedtime routine to encourage your body and mind to wind down. This could be reading a book or taking a warm bath
- Ensure you have a comfortable and relaxing sleep environment. Avoid bright lights and screen time, consider black-out curtains if you think they will benefit you, your bedroom should also be a cool temperature, and your mattress, pillows and duvet should be clean and comfortable
As part of our Wellbeing Roadshow, we offer a sleep zone. Our informative sleep zone helps you understand your rest patterns and provides you with the tips and tools needed to help you sleep better and wake up refreshed. Email us today to find out more, or give us a call on 07778218009 to discuss how we may be able to help.