Sleep is essential to our health and wellbeing. Despite the occasional night without sleep not causing immediate risks, it is vital that a regular sleeping pattern is established. Sleep is often affected by environmental and social factors. The duration, quality and timing of sleep can impact our physical and mental health, and long term sleep disruptions are often associated with a range of poor health conditions.
Think about how many hours you have slept when you wake up feeling refreshed and ready to greet the day ahead, as opposed to how many hours you have slept when you feel sluggish and find it difficult to get out of bed. We all need different amounts of sleep, but research suggests that we require on average between 6-9 hours of sleep in a 24 hour period. If we sleep below six hours this is considered insufficient and above nine hours is considered too long. In addition to the length of sleep, the quality of the sleep we have is important: is your sleep disturbed, light, heavy or fitful?
Problems in sleeping may affect up to one-third of the population and the reason is often undiagnosed. Insomnia is a persistent, subjective disturbance in initiating or maintaining sleep, despite the adequate opportunity. Sufferers may benefit from medical attention (POSTbrief 29.)
What can help you have a good night’s sleep?
Make your bedroom a place you feel comfortable in. For some of us, this may mean removing visible clutter. We are encouraged to turn off or remove any electronic apparatus, phone, television, tablet, laptop, PC, or other. Leading up to your bedtime try to switch off physically and mentally at least an hour before, for example, carry out an activity that is not mentally stimulating. Eating a large meal and drinking late at night can contribute to a disturbed night’s sleep as your digestive system will be active. Your bladder will fill and you will feel that you want to pass urine, you may be uncomfortable and wake up because you need to go to the toilet.
Make your last meal of the day light and easy to digest, drink a non-caffeinated drink a couple of hours before your bedtime and try to carry out a short sleep mediation or listen to music you find relaxing.