Want better health? Sleep could help

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What if we told you that one the best ways to better health involved doing as little as humanly possible? 

Have you heard of the immensely popular workout that’s sweeping the globe? It involves lying flat on your back (or side if you’re feeling adventurous), closing your eyes and concentrating on your breathing. Everyone from health gurus to Hollywood celebrities swear by it and try get a good session in at least once a day.

That’s right - we’re talking about “Poor man’s Pilates”. AKA - “Sleep”.

Straight off the bat, a good night’s sleep can give you better energy and make you more productive during the day, where poor sleeping habits can lead to a bad diet and even weight gain. 

Luckily, there’s a stack of information available about the essential behaviour (humans have had a lot of practice over the years), so let’s explore some commonly asked questions about sleep and offer some answers that might help you.

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How much sleep do we need?

In 2015, The World Health Organisation set the amount of sleep an adult aged 18-64 needs at between 7-9 hours a night. However, many people respond to these figures with statements like:

“I don’t need that much sleep” “I struggle to fall asleep and stay asleep” and “I don’t have time for that much sleep”

While there are a very small group of people who seem to function well on limited sleep, most of us are ‘average’, and need around 8 hours sleep nightly. But for some people, sleeping well is difficult and they struggle to make it a priority.

Another way to look at it is that we need as much sleep to stay awake and not need caffeine to feel good the next day. You might feel bright-eyed-and-bushy-tailed within your waking hours, but is it natural? Or is it the 6 cups of coffee and can of Red Bull talking?

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What happens if you don’t get enough sleep?

We all know the short-term effects of when we don’t enough sleep (and so do our friends and family, unfortunately).  We’re grumpy, less productive, and can potentially growl at a someone who doesn’t deserve it. We also look to lift our mood with the less-than-ideal caffeine, sugar and fat combo.

And because we’re also less motivated to exercise when we’ve had little sleep, it can lead obesity, diabetes, high blood pressure, heart disease, stroke, bad relationships and poor mental health.

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What are 7 things you can try for better sleep?

1. Get up at the same time every day. This will assist to regulate tiredness in the evenings and assist you to get a consistent bedtime and waking time.
2. If you’re having trouble sleeping, don’t toss and turn. Get up and read or watch TV (not on your phone or your table or laptop – limit the blue light) in dim lighting and then go to bed when you’re sleepy.
3. Learn to practice Yoga Nidra.
   Jennifer Piercey has an extremely effective exercise at https://www.doyogawithme.com/content/yoga-nidra-jennifer-piercy.
4. Make sure you schedule your days in a way that prioritises sleep. Take sleep seriously by not working too long into the evening or prioritising binge watching over getting adequate rest.
5. Allow your room to be cool so that your body temperature can drop to facilitate sleep.
6. Use a journal half an hour before sleep to let go of thoughts and worries.
7. Exercise daily but not close to bedtime. The exception is a short stretching practice before bed that can reduce tension and allow better rest.

Many people who chose 3 of these strategies and are consistent over a 12-day period can expect to see an improvement.

If you’re having sleeping issues that can’t be modified by simple strategies like these, please see your medical practitioner, especially if breathing issues, hormone changes, significant worries or physical pain are interrupting your nighttime rest.

This article was produced with the help of our friends at Benestar. Be your best you.  

This article is for educational purposes only. It is not a substitute for professional medical advice and is not intended to diagnose, treat, cure, heal or prevent any disease or medical condition. We encourage you to do your own research and to discuss with a qualified healthcare practitioner the options that could work the best for your specific circumstances.

Want better rest? Try a workout from OS Fitness, or Explore the Smart Watches that can help you stay active.  

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www.sleepfoundation.org

Nick Wignall – what good sleepers don’t do – Forge – Medium 6 Dec 2019.

www. Sleepfoundation.org

Katie E Lawrence – 10 days to guaranteed better sleep. Live your life on purpose – Medium – 11 Jan 2020