Sleep is essential for our physical and mental health. According to the World Health Organization (WHO), adults should get 7-9 hours of sleep per night to function optimally. Sleep is crucial for the body to repair and regenerate, and lack of it can lead to serious health problems. Here are the top 10 behaviours to adopt for better sleep, backed by reliable sources such as the NHS, WHO, and Andrew Huberman:
Stick to a sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends.
Create a bedtime routine: Relaxing activities like taking a warm bath, reading a book, or listening to calming music can help signal to your body that it's time to sleep.
Make your bedroom sleep-friendly: Keep your room cool, dark, and quiet. Invest in a comfortable mattress, pillows, and bedding.
Avoid electronics before bed: The blue light emitted by devices like smartphones and laptops can interfere with your body's production of the sleep hormone melatonin.
Limit caffeine and alcohol: Caffeine is a stimulant that can keep you awake, while alcohol can disrupt your sleep cycle.
Exercise regularly: Exercise can help you fall asleep faster and stay asleep longer. Just make sure to avoid working out too close to bedtime.
Manage stress: Stress can make it difficult to fall asleep and stay asleep. Try relaxation techniques like deep breathing or meditation.
Don't eat too much before bed: A heavy meal before bed can make it harder to sleep comfortably.
Avoid napping during the day: Daytime naps can interfere with your nighttime sleep, especially if you nap for too long.
Get plenty of natural light: Exposure to natural light during the day can help regulate your body's sleep-wake cycle.
The benefits of a restful night's sleep go beyond just feeling well-rested. According to the NHS, chronic sleep deprivation has been linked to an increased risk of developing a range of health problems, including obesity, diabetes, high blood pressure, heart disease, stroke, and depression. Sleep is also important for cognitive function, memory, and learning.
Exercise and activity can also play a role in getting better sleep. According to Andrew Huberman, a neuroscientist and professor at Stanford University, exercise can help promote deep, restorative sleep. However, it's important to avoid working out too close to bedtime, as this can interfere with your ability to fall asleep.
In summary, getting enough restful sleep is crucial for our overall health and wellbeing. By adopting good sleep hygiene practices like sticking to a sleep schedule, creating a bedtime routine, and avoiding electronics before bed, you can improve your chances of getting a good night's sleep. Regular exercise and stress management techniques can also help promote better sleep.
Useful links for further reading:
NHS: https://www.nhs.uk/conditions/sleep/
WHO: https://www.who.int/news-room/q-a-detail/how-much-sleep-do-you-need
Andrew Huberman's podcast episode on sleep: https://hubermanlab.com/sleep-what-it-is-how-to-improve-it/
https://hubermanlab.com/toolkit-for-sleep/
Comments