“Sleep is the golden chain that ties health and our bodies together” – Thomas Dekker
1 in 3 of us suffers from poor sleep, with stress, computers, and taking work home often blamed for this. This lack of sleep can cause us to feel fatigued, grumpy, short-tempered, and not working effectively due to lack of focus. Lack of sleep can also affect your decision making, and therefore your risk of injury at home, workplace or travel increases. In severe cases, it can also impact you physically and have consequences such as obesity, coronary heart disease, diabetes and can shorten your life expectancy. Excessive sleeping is not healthy either, as it can ruin your circadian rhythms or your body clock.
Children need about 9-10 hours and adults need 7-8 hours of good quality sleep, however some of us need more and others need less. What is important is that you find out how much sleep you need and try and achieve that every night.
Good quality sleep can have positive effects on your health. Sleep boost immunity, can slim you, boosts mental wellbeing, prevents diabetes, increases sex-drives, wards off heart disease and increases fertility.
“A good laugh and a long sleep are the two best cures for anything” - Irish proverb
Top tips for getting a better night’s sleep:
Keep to regular sleep hours
Write down your worries before bed
Sleep only when sleepy
Reduce the amount of time you are awake in bed.
Try not to take naps during the day.
Try and get up and go to bed the same time every day.
Don’t exercise for at least 4 hours before bedtime.
Develop sleep habits.
Only use your bed for sleeping.
Stay away from caffeine, nicotine and alcohol at least 4-6 hours before bed.
Have a light snack before bed.
Take a hot bath 90 minutes before bedtime.
Make sure your bed and bedroom are quiet and comfortable.
Try not to go to sleep with the TV on
Use sunlight to set your biological clock
If you think you have a serious sleep problem then please go to your doctor, as they can assess your situation and advise you.
Sleep is something that is always taken for granted but it is really crucial to your physical and mental health. Although we may be busy, sleep is important. Whether you are adult with a work, housework and children or whether you are a university students with university work, a part-time work, a social life and deadlines coming up, sleep is crucial for everyone so make time for it. As Dalia Lama said, “Sleep is the best mediation”.
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