Importance of Sleep and How to Improve Sleep Quality

, Education

Getting enough sleep is crucial for our overall wellbeing and health. Quality of sleep is just as important as how many hours a night we can sleep.

Sleep deprivation or poor-quality sleep can have profound consequences on our mental and physical wellbeing. You may notice impaired cognitive ability such as difficulty concentrating or poor memory recall. Sleep deprivation an also have an impact on our emotional wellbeing with an increase in mood swings, irritability and higher levels of stress. Therefore, it is important for our physical and mental wellbeing to be able to prioritise how much sleep we get each night.

Importance of Sleep

Physical repair: During sleep, our bodies undergo essential processes to repair and regenerate. Our bodies muscle and tissues are able to repair themselves as well as strengthening our immune systems. When we are unable to get enough sleep, our bodies are unable to repair themselves and can lead to compromised immune systems. Meaning we can get ill more often.

Cognitive function: Sleep plays an important role in cognitive functions such as memory and learning. With enough rest our minds can be more focused for the day ahead and concentrate on making decisions and problem solving.

Mood swings: Lack of sleep can lead to mood swings, irritability and increased levels of stress. Chronic sleep deprivation in some cases can lead to anxiety and stress.

Cardiovascular health: Lack of sleep has been linked to increased risk of heart disease and hypertension. Getting enough sleep allows for the cardiovascular system as a whole to repair itself and prevent any damage leading to disease.

Tips to improve sleep quality

Establish a consistent sleep schedule: Try to maintain a regular sleep routine by going to bed and waking up at around the same time each day, even on weekends. This will allow for our bodies to regulate our circadian rhythm which will promote better sleep.
Limit screen time: Exposure of blue light from our phones, laptops etc can interfere with our bodies production of melatonin; a hormone that is responsible for regulating sleep. Avoid staring at screens an hour before bed to prevent a disrupted night’s sleep.
Exercise regularly: Regular physical activity has been linked to a better night’s sleep. Try to do intense workouts in the morning or at the latest, several hours before bedtime. Doing more gentle forms of exercise such as yoga in the evenings can help you to relax and won’t raise cortisol levels before bed.
Stress management: High amounts of stress can cause a bad night’s sleep. Either it can make it difficult to fall asleep or create a restless night’s sleep. Try practice stress-reducing techniques such as meditation, yoga, limiting screen usage, taking a relaxing bath or reading a book.
Limit caffeine: Reduce your daily intake of stimulants such as coffee and teas known for having high amounts of caffeine which helps to promote alertness. Instead opt for water or herbal teas instead. Why not try chamomile or lavender to help promote sleep.
Limit naps: Whilst taking a short nap on a weekend can be beneficial if we have had a busy day, make sure not to make this a habit. Taking long naps at different times can disrupt our internal body clock and normal sleep routine.
Magnesium: This mineral plays a massive role in your body and is especially good for relaxation and sleep. Consume enough magnesium rich foods such as leafy green vegetables, nuts, seeds, and whole grains to ensure you are getting enough of this important mineral. To give yourself that extra boost of magnesium, try an Epsom salt bath 30-60 minutes before going to bed. Also consider taking a good quality magnesium supplement.
Tryptophan: This amino acid is important for its part in the production of serotonin and melatonin, hormones that are needed for sleep. Consume tryptophan rich foods such as poultry, dairy, nuts and seeds.
Melatonin: Even though are body can produce melatonin naturally, consuming melatonin rich foods can also be beneficial to those who struggle with getting good quality sleep. Consume foods rich in melatonin such as cherries, goji berries, dairy, eggs, fish and nuts.

Overall, for our physical and mental wellbeing it is so important to prioritise our sleep by creating a good sleep routine and supporting our body’s ability to produce melatonin.