The importance of a good night'S sleep!

A good night’s sleep is often the first thing to fall by the way-side when our lives become stressful or busy and not getting enough Z’s at night can do us more harm than you might think. 

​How much sleep do I need?
The average person spends up to one third of their entire life asleep but how much do we actually need each night?
A lot of research has been conducted to try and produce an accurate answer to this question but a lot of it comes down to the lifestyle you lead, your current overall health and what you are required to do each day. The recommended amount of sleep we should get varies as we age; 

• School aged children (6-13) = 10-13 hours
• Teenagers (14-17) = 8-10 hours
• Adults (18-64) = 7-9 hours
• Older adults (65+) = 7-8 hours. 

What happens when we sleep?
Sleep is our body’s ‘recovery’ period, indicating why it is so important. When we sleep a range of things happen to our body, firstly our breathing and heart rates drop back to a regular rate. As we progress into a deeper stage of sleep this is when our body begins to restore and repair. Blood pressure lowers and our muscles begin to relax as blood supply delivered to our muscles is increased to begin tissue growth and repair. Energy levels in the body and brain are restored and essential hormones for growth and development are released. Our appetite and hunger hormones are also regulated during this time which explains why a lack of sleep can cause us to want to eat more and contribute to weight gain. The stress hormone (cortisol) also decreases during our deep phases of sleep.

Top tips for a better nights sleep:

• Move your body daily! Research has shown that completing physical activity during the day will improve your sleep at night. 
• Avoid ‘sleep stealers’ such as caffeine and alcohol as these will decrease the quality and quantity of your sleep. 
• Avoid screens before bed. Try leaving your phone or tablet in the kitchen when heading to bed and opt for a book instead of your social media feed to help you nod off quicker. 
• Try and keep your bedroom for sleeping only! Avoid watching TV or working in your bedroom, as this can confuse your mind about what it should be doing when in this room when it comes time to actually sleep.
• Make your bedroom a calm and sleep promoting space. Ensure warm dim lighting, quiet, comfortable bedding and a relaxing atmosphere to help you doze off. 
• Develop a night-time sleep routine. Completing the same routine each night before bed allows your brain to learn when it is time to switch off and prepare to go to sleep.
• Prioritise sleep, schedule your bedtime in just as you would any other appointment or important element in your life and not the thing you do after everything else is done. 

​Try implementing one or two of these tips into your life to improve your next snooze!

Aleisha Michael
Accredited Exercise Physiologist