Wake up and smell the coffee: sleep deficiency is damaging
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Almost three quarters of UK adults do not have the recommended seven to nine hours of sleep a night(1), impacting physical, mental and emotional wellbeing. Are your sleeping habits a health hazard? Are you getting enough…or sleepwalking into oblivion? It’s time to check in on your slumber schedule and make life-changing improvements. Discover why sleep deficiency is damaging and use our top tips to get decent sleep without counting sheep.
The importance of sleep
Sleep is critical for all living species – there is no sleepless animal and humans can’t survive without it. For babies, children and teenagers, sleep supports essential growth and development. From about age 20 onwards, adults need seven to nine hours’ sleep to maintain brain function, a healthy immune system and respiratory system, and for many more physiological processes.
“Sleep is a period during which the brain is engaged in a number of activities necessary to life—which are closely linked to quality of life.” Mark Wu MD, PhD, sleep expert and neurologist
Your night’s sleep affects your mood, alertness, memory, general wellbeing and even your libido. Not getting enough sleep can affect chronic health conditions including high blood pressure, diabetes and heart disease. You may also be at a greater risk of having a stroke or obesity.
Insufficient sleep can compromise your optimal metabolic rate for your age (how your body converts calories into energy), leading to obesity. Studies have shown that lack of sleep leads to higher levels of the appetite-triggering hormone ghrelin, lower levels of leptin (a hormone that tells the body it’s full) and consequently increased BMI. If hunger pangs are rife and there’s food readily available, you’re likely to overeat. And if this is a regular habit, kilos will creep on.
Poor sleep eventually takes its toll on your appearance too, causing dark circles, fine lines and wrinkles – yes, really! This is because less sleep can result in less collagen production, the protein that keeps skin elastic and prevents sagging. Increased cortisol levels from lack of decent sleep breaks down collagen further.
Your body has a biological need for sleep. Even if you’re eating well, exercising and hitting your hydration goals, you still need sufficient sleep for optimum health and wellbeing.
What happens when we sleep?
There are two phases (cycles) of sleep: REM (rapid eye movement and the dreaming phase) and non-REM. Typically, we cycle through four to six phases a night.
· During non-REM sleep, your pulse and blood pressure lower, promoting rest and recovery
· During REM sleep, your brain ‘cleans’ itself of waste, helped by cerebrospinal fluid to flush toxins out. This is also when learning, memory and emotional well-being get a boost
· During deep sleep, chemicals that strengthen your immune system circulate, helping repair muscles and cells
· Hormones are regulated, such as increased growth hormones and decreased stress hormones.
Slumber numbers: tracking quality and quantity of sleep
As mentioned, adults need approximately seven to nine hours of sleep, but sleep quality is vitally important too. Restlessness or long periods awake at night hamper your body’s recovery and restoration and make you grumpy. The National Sleep Foundation advises that sleep efficiency (the amount of time you spend actually sleeping while in bed) should ideally be at least 85% for optimal health benefits. The Foundations states that the following could indicate poor quality sleep:
· Taking longer than 30 minutes to fall asleep
· If you wake up during the night more than once, or if it takes you longer than 20 minutes to drift back to sleep
Other indicators are feeling tired in the morning (like, exhausted), sleepy in the day or relying on copious coffees or energy drinks.
It’s tricky to measure these parameters scientifically, but there are several apps and gadgets that can assist, including sports watches, smart watches, bedside devices, bed sensors (or even smart beds!) and fitness bands such as the Whoop band. The latter tracks strain based on elevations in your heart rate during exercise or times of stress. The app holds a host of data and suggests your optimum sleep schedule, either for training performance or just to get through the day. These personalised stats allow you to make positive adjustments that are truly tailored to your body and lifestyle. You can also check-in with yourself by keeping a sleep journal/diary – are you feeling refreshed, fit and well with good energy levels? If not, read on to discover how to improve your slumber.
Improving sleep quality – top tips
One in seven Brits survives on dangerously low levels of sleep a night – under five hours(2). There are multiple factors that stop us getting enough sleep, including stimulants such as caffeine, nicotine or alcohol, lack of exercise, room temperature, lifestyle/life events, anxiety, stress or illness. Whilst some of these are not easy to fix, some certainly are!
· A good starting point is to gauge how close you are to getting the minimum of 7 hours and see where you can make quick gains, like simply going to bed earlier
· Reduce caffeine and avoid it after 3pm ideally, as it stimulates your nervous system and stops you relaxing
· Increase light exposure during the day to help your body clock (circadian rhythm), which is responsible for prompting your body to sleep. Limit light exposure near bedtime, especially ‘blue light’ from screens
· Make your sleeping environment conducive to rest: check the temperature isn’t too warm, eradicate unnecessary light and try to eliminate noise
· Curb daytime naps to 20-30 minutes (but note that a power nap can be helpful)
· A nightcap isn’t wise as alcohol disrupts sleep, interferes with hormone production and can make you snore! Party in moderation – too many late nights drinking will catch up with you
· Unwind and relax an hour or two before bedtime. Try meditation, breathing deeply, full body stretches, a bath, switching off electronics or reading a book.
Finally, an important factor that helps your overall health as well as your sleep: exercising regularly. Studies have shown that exercise improves sleep quantity and quality (efficiency) for adults, as being physically active increases your body’s desire to rest and sleep. According to The Sleep Doctor, mind-body exercise is most effective, such as yoga and tai chi. This could be because of the dual mental and physical benefits, relaxing the mind and body and allowing you to drift off. Yoga is inclusive and low-impact – all ages and abilities can participate and adapt postures for range of movement. By making yoga part of your routine, you are likely to improve your mental health, and that alone can be a catalyst for better sleep. You will also ease tension, aches and pains which can simply make your night more comfortable and peaceful. Other key benefits are learning to be mindful and practising breathing techniques that can be used before bedtime or to ‘self-soothe’ during the night if you wake up.
You snooze, you lose… or win? Getting sufficient sleep is crucial. The consequences of sleep deprivation are vast and cannot be understated, from a vanity as well as medical POV. For the perfect wind-down, try our warm candlelit yoga class that will relax every muscle and declutter your mind, preparing you for peaceful slumber and restoration time your body needs. Win the day with a restful night.
Studio Contact Info
Tel: 01784 463100
Email: enquiries@hotyogaclub.co.uk
Website: www.hotyogaclub.co.uk
References
(1) (2) DirectLine Group