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Silver Daisy Reflexology

ReflexolOgy from moreton-in-Marsh, Gloucestershire

The Importance of Sleep

Getting a good night’s sleep has a huge impact on our general health and mental wellbeing. Insufficient sleep and poor-quality sleep are common problems and can affect us, whatever our age.

Adults aged between 18 and 64 need 7 or more hours of sleep. Adults aged 65 and over need a little more. A study showed that more than one third of adults in the United States gets less than 7 hours sleep a night on average1.

Researchers also found that physically active 50 and 60 year olds who were short sleepers, suffered cognitive decline at the same rate as those that did not exercise2. This means that middle aged people need sleep to get the benefits of exercise.

So why are we not getting enough sleep? The reasons are many and varied, but some of the common causes are as follows;

  • Getting up to go to the bathroom
  • Night sweats
  • Pain
  • Pre-Menstrual Symptoms
  • Pregnancy
  • Partners sleep habits e.g. snoring
  • Mental health issues such as stress, anxiety, depression or PTSD.

 

Improving our sleep hygiene can help assist us to improve the quality and duration of sleep.

Here are some simple techniques that can be followed;

  • Keep the bedroom cool and well ventilated – 16-18oC is ideal
  • Improve the environment in the bedroom if you can by;
    • Keeping the room as dark as possible, especially in the brighter summer months and longer daylight hours
    • Remove electronic devices such as televisions and computers
    • Remove items with LED displays such as phones and alarm clocks
    • Keep the room clear and free from clutter, to create a feeling of calm
    • Decorate the room in muted calm colours, avoid bright colours which can be over stimulating
    • Try a calming pillow spray or a room diffuser, such as lavender or geranium

 

We can also try and tune our bodies to a bedtime routine with the following;

  • Have a regular bedtime and waking time
  • Resist the temptation to sleep in at weekends as this disturbs the sleep-wake cycle
  • Have a quiet routine for the last hour before ging to bed
  • Avoid caffeinated drinks in the afternoon and evening
  • Avoid alcohol if possible as this can disturb sleep
  • Avoid any large heavy meals 2-3 hours before going to bed
  • Try and deal with any concerns before going to bed

 

There are a number of other lifestyle activities that can also help improve our sleep behaviours.

Try taking regular exercise, eat a healthy balanced diet, drink plenty of water, have an alternative therapy, do a meditation or mindfulness exercise and spend time doing the things you love. The Sleep Foundation3 have a whole range of sleep solutions available if you need additional support.