If you’re having trouble sleeping, you’re not alone. It is estimated that as much as 62% of us do not get the required amount of sleep.
For some this is due to diagnosed sleep conditions like insomnia and sleep apnea. For the general population however, daily habits like excess coffee and alcohol intake, mental health conditions like stress and anxiety, changes to diet or exercise, can all affect your circadian rhythm.
Fatigue resulting from poor sleep quality can affect your ability to function normally and safely in daily life . For example, research shows 1 in 5 major road accidents are caused by tired drivers, and it’s estimated that lack of sleep costs the UK economy £11.8bn per annum solely in “absenteeism and presenteeism” among workers.
Sleep deprivation is also a factor in the growing risk of many chronic health problems, including heart disease, kidney disease, high blood pressure, diabetes, stroke, obesity, and depression. This is why, in 2008, the World Association of Sleep Medicine (now known as the World Sleep Day Committee of the World Sleep Society) dubbed the Friday before the Spring Equinox World Sleep Day, which this year falls on March 17th.
Daylight savings, which requires us Brits to lose just one hour of sleep at the Spring Equinox, has been scientifically proven to take a significant toll on the heart. One study found a 24 percent increase in heart attacks on the Monday after daylight saving time starts, another found the risk of stroke is 8 percent higher on the two days following the time change.
World Sleep Day was created to remind us to take special care of our sleep that weekend, and every weekend to see the monumental benefits good sleep can have on our physical health, mental health, eating habits and emotional wellbeing.
So what can you do to take part in improving your sleep? Here are a few of our favourite tips for a better night’s sleep:
1. Consistency is key.
Try to go to bed around the same time every night and wake up around the same time every day, even at the weekends. Want to know if this really works? If possible, try to use your next holiday as a “sleep holiday” – going to bed at the same time every night and waking up naturally, without an alarm. After a couple of days, you should start to notice that you begin to wake at the same time every day, and have a good indication of how much sleep you require on a nightly basis, so you can plan your sleep schedule accordingly.
2. Take time to relax.
Keep your room cool, dark and quiet, keep electronics at a minimum, and focus on a wind down routine. Maybe have a shower and then read a book in your final hour of the day, or try meditation. Get to know the things that help you unwind, and practice them daily.
3. Watch what you eat and drink.
Spicy food or fatty foods, excess sugar, alcohol and caffeine are all best avoided in the hours before bed time. Research has also shown that if you don’t sleep well, you tend to turn to junk food the next day, creating a cycle of poor sleep and bad diet.
4. Get active.
Getting enough exercise in the day is proven to increase your quality of sleep. Exercise increases your core body temperature, meaning the cool down triggers the circadian rhythm into moving towards that sleeping state. It has also been shown to increase the amount of time you spend in “deep” sleep per sleep cycle. However, it’s important to note that some people do find exercise within a couple of hours of their bedtime can have an adverse effect on their sleep, so try and get this done earlier in the day if you can.
5. Regulate your temperature.
A drop in body temperature can help you get off to sleep, and signal to your body that it’s time for bed. This is why a hot bath can help before bedtime, as it prompts your body’s circadian rhythm. Conversely, an overheated bed from an electric blanket may disturb sleep as the body upregulates heat control mechanisms.
6. Get in the zone.
Need noise to help you get to sleep? Changing brain waves with gentle music or background beats, rain or white noise can all help.
If you are suffering with sleep problems, Dr Finlay’s can help. We’ll partner you with one of our experienced doctors, who can talk you through any concerns you’re having about your sleep quality, and any mental or physical issues that may be affecting it. We’ll put together a bespoke action plan to address causes and effects of sleep deprivation, to get you back on track and sleeping well.
To find out more or to book an appointment, book via the website or give the team a call.