“Early to bed, early to rise, makes a man healthy, wealthy and wise”.
A good night’s sleep is incredibly important for health.
Poor Sleep strongly linked to weight gain.
People with short sleep duration tend to weigh significantly more than those who get adequate sleep. The effect of sleep on weight gain is believed to be mediated by numerous factors, including hormones and motivation to exercise. if you are not getting enough minutes of sleep or good quality sleep, your metabolism will not function properly.
Good Sleep Can Improve Concentration and Productivity
Sleep is important for various aspects of brain function including cognition, concentration, productivity and performance. It has been shown to improve problem solving skills and enhance memory performance of both children and adults A study found short sleep can negatively impact some aspects of brain function to a similar degree as alcohol intoxication.
Poor Sleep Is Linked to Depression
Mental health issues, such as depression, are strongly linked to poor sleep quality and sleeping disorders. The relationship between sleep and depressive illness is complex – depression may cause sleep problems and sleep problems may cause or contribute to depressive disorders.
How to have a good nights sleep
The National Sleep Foundation suggest having healthy sleep habits can make a big difference in your quality of life.
1 Stick to a sleep schedule of the same bedtime and wake up time, even on the weekends. This helps to regulate your body’s clock and could help you fall asleep and stay asleep for the night.
2 Practice a relaxing bedtime ritual. A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep.
3 If you have trouble sleeping, avoid naps, especially in the afternoon. Power napping may help you get through the day, but if you find that you can’t fall asleep at bedtime, eliminating even short catnaps may help.
4 Exercise daily. Vigorous exercise is best, but even light exercise is better than no activity. Exercise at any time of day, but not at the expense of your sleep.
5 Evaluate your room. Design your sleep environment to establish the conditions you need for sleep. Your bedroom should be cool – between 15 and 20 degrees. Your bedroom should also be free from any noise that can disturb your sleep. Finally, your bedroom should be free from any light.
6 Sleep on a comfortable mattress and pillows. Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy – about 9 or 10 years for most good quality mattresses. Have comfortable pillows and make the room attractive and inviting for sleep but also free of allergens that might affect you and objects that might cause you to slip or fall if you have to get up
Please seek advice from your Osteopath during your next consultation if you have any queries about how to get a good nights sleep. We have a range of supportive pillows available in the Clinic that can also be fitted during your consultation.