The Connection Between Sleep and Health: Tips for a Restful Night

Sleep is not a passive activity. It requires energy and several active systems of the body to engage together to produce restful and restorative phases for the body.

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Sleep Anatomy 

During your sleep, the brain undergoes various processes to enhance your waking experience.

Two primary sleep types are commonly recognised - REM sleep (Rapid Eye Movement) and non-REM sleep. The sleep cycle repeats, with each iteration involving less time in the deeper stages of three and four and an increased duration in REM sleep. On an average night, you'll typically go through this cycle four or five times.

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Sleep Cycle

During sleep, our heart rate and temperature drop and we experience changes in brain activity during the different stages of sleep. When we sleep, we cycle through two phases of sleep: rapid eye movement (REM) and non-REM sleep. The cycle starts over every 80 to 100 minutes. Usually, there are four or five cycles per night. You may wake up briefly between cycles due to light falling on the eyelids stimulating nerve response on the back of the eye socket. 

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According to the latest guidance by the Sleep Foundation, the average adult should get around 7-9 hours of sleep at night to stay healthy. 

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Sleep Strategies

A good night’s sleep is important for both mental and overall physical health. Sleep allows the body and the brain to recover and increases the body’s defence against diseases and medical conditions. 

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Following sleep hygiene can help with getting high-quality sleep regularly.  Some tips you can follow are: 

• Be consistent. Go to sleep at the same time every night and wake up at the same time each morning. 
• Exercising during the day can improve sleep patterns particularly outdoors in daylight.
• Set up a wind-down routine by dimming the lights, playing soft music, reading etc.
• Avoid screen time at least two hours before bedtime routine.
• Review medications that could be causing sleep problems or painkillers that are ineffective.

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Diet and Sleep

Diet is another contributing factor when it comes to getting a good night’s sleep. For a more restful night, try adopting a balanced diet and consider the following: 

• Maintain a diet that supports hormonal balance by reducing the amount of caffeine and sugar you intake and increasing the amount of healthy fats and nutrients in your diet.
• Avoid consuming sugary or high glycemic index foods before bedtime to prevent blood sugar spikes.
• A balanced diet made up largely of a variety of vegetables and fruits can provide a broad range of vitamins and minerals, contributing to better sleep.

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Sleep Deprivation Risks

People who work during the night, early morning and rotating shifts are more likely to experience disruption in their sleep patterns. This can cause insomnia or excessive sleepiness at work. 

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Sleep plays an important role in the functioning of every system and organ in the body. Therefore, a persistent lack of sleep can significantly increase the risk of physical and mental health problems such as:

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• Cardiovascular disease: Some studies have found a connection between sleep deprivation and increased risk of cardiovascular problems including high blood pressure, coronary heart disease, heart attack, and stroke.
• Diabetes: Lack of sleep may affect the body’s ability to regulate blood sugar, leading to diabetes.
• Obesity: According to research by the Sleep Foundation, lack of sleep can cause a hormonal imbalance and changes in appetite, which can lead to weight gain.
• Immunodeficiency: Lack of sleep can also lead to a worsened immune system.
• Mental health disorders: Sleep and mental health are closely intertwined, and poor sleep can be linked with conditions like depression, anxiety, and bipolar disorder.

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Helpful Resources

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NHS - www.nhs.uk

Sleep Foundation - www.sleepfoundation.org

Mind - www.mind.org.uk

Headspace -  www.headspace.com