10 Things I Have Discovered About Sleep

There is no disputing that self-care is important, but when looking at guidance on health and wellness, I noticed that sleep often falls to the bottom of the list - below health advice to stop smoking, eat healthily, cut down on alcohol, drink more water, exercise more and manage stress.  As a ‘night owl’ solo-parent, I am most productive late at night but I struggle with sleep, as my girls and our dog all wake up early.  If I could wave a magic wand and change one thing about my own self-care, it would be to get a good sleep every night.  Being well-rested changes my whole attitude to life. So, why is sleep so important?

I am no expert, but I did some research and here are 10 things I discovered about sleep:

1. All-round positive effect
   Sleep seems to impact everything, from brain function and heart health to emotional well-being.

2. Sleep is a healer ­
   During sleep, our body works to renew our cells, repair muscle and tissue, and build new neural pathways which gives us a stronger immune system: our body literally heals itself while we sleep.

3. It’s good for our brain
   Good sleep improves our memory and alertness, but sleep deprivation can lead to poor concentration, decreased productivity and reduced cognitive function.

4. Mental wellness
   Sleep has a direct effect on our mental health. A good night’s sleep reduces the possibility of stress and depression as well as improving our mental functioning and emotional empathy and connection to others.

5. Living longer
   Statistics show that those who get more sleep live longer!

6. Obesity
   Although poor sleep is not directly linked to weight, a lack of sleep may affect your desire or ability to maintain a healthful lifestyle.

7. Better athletic performance
   Athletes may need up to 10 hours sleep a night, which can result in more energy, better coordination and faster speed.  Sleep is as important to athletes as consuming enough calories and nutrients. 

8. Lower risk of heart disease
   Adequate rest each night allows the body’s blood pressure to regulate itself, so a good night’s sleep reduces the risk of heart disease and related complications.

9.  Inflammation
   There may be a link between sleep deprivation and inflammation associated with conditions such as irritable bowel syndrome.

10.  Quality not quantity
    As well as getting enough sleep, the quality of the sleep is important.  According to the Sleep Foundation, the adequate amount of sleep varies according to age, and for adults that’s between 7 and 9 hours of good sleep a night. 

My top 10 tips on getting a better night’s sleep:

So many of us struggle to sleep and yet sleep enables our bodies to do a whole host of jobs that are vital for our good health. 

Here are the top 10 things that help me sleep:

1. Getting outside each day for exercise or walks

2. Having a comfy bed and bedding so, even if I am awake, I can still relax

3. Making sure my bedroom is the right temperature (I like it cool)

4. Dimming the lights in the bedroom at night

5. Banning screens from the bedroom

6. Keeping to regular and realistic bedtimes

7. Relaxing before bed with gentle yoga, a warm bath and/or a good book

8. Trying to go to bed sleepy and not heading to bed hyper-alert

9. Setting the alarm clock for the same time each morning every day

10. Waking up gently with an alarm clock based on light rather than noise.

 Emma’s thoughts:

• Sleep is essential: it allows our bodies and minds to recharge.

• Work out your ideal amount of sleep: if you are not sure how to do this, use your smartphone or Fitbit, if you have one, to establish your current pattern and observe how you feel.

• Getting the mind sleepy is the most important: not sleeping can sometimes be a mental issue not a physical one.

• Get ready for bed earlier: getting ready for bed at the same time as the children means one less job to do when you go to bed.

• Don’t dictate the sleep rules: timings and routines are a useful goal but fixing them may create anxiety if things do not go according to plan.

What are the most important benefits of sleep for you? Come tell me on Facebook

Is your life admin one of the things that gives you sleepless nights? If so why not check out my Sadmin® Adulting Course here