Sleep is the number one medicine everyone should be taking!
I highly recommend a good intake/dose/amount of sleep every night. Research shows on average we are sleeping 2-3 hours LESS per night than in the 1980s – that is a big loss of sleep over 365 days.
So why is sleep so important for good health? While we sleep our brain cleans out metabolic waste products, so we can think more clearly, create more memories and be more engaged with what we do. The most important time to have undisturbed sleep is from 11pm to 3am.
Why do so many people have sleep issues?
I believe there are a whole range of reasons for this including lifestyle, nutrition, stress and environmental. Firstly I strongly believe and have read the research on the impact of screen time on our health. This has been a big change in our daily routine over the past decade and a half since portable devices have become easily available. So what is the issue with screens in the evening? Our screens emit blue light which is part of the natural light spectrum. Blue light tells our brains it is daytime and that we should be awake and not be producing melatonin (our go to sleep hormone). So by using a blue light emitting device right up until you close your eyes (your head may already be on the pillow!), your brain is wired and active and takes longer to relax into the restful state.
What can you do to help your body and mind settle into sleep better?
There are a range of supportive measures you can use:
- Avoid using technology including tv, computers, ipads and phones for 90 minutes before bed.
- Avoid overhead light globes and use warm lighting for example salt lamps or warm globes.
- Buy some blue-light blocking glasses if you must use a screen late in the evening.
- Use a screen dimming application on your computer for example f.lux, to decrease the blue light emitted from the screen – it looks slightly yellow.
- Use the Twilight mode with an Android phone and Night Shift with an iPhone to automatically dim your screen from 7pm to 7am.
- Go for a morning walk to get sunlight on your retinas (back of your eyes). Sunlight is a trigger for our circadian rhythm and if you teach your body when it is morning and time to be up and active, it will help train it to slow down and rest in the evening. Failing time to have a walk, even 5 minutes outside for your morning cuppa is beneficial.
If you can improve your sleep you will notice changes in your health in as little as 24-48 hours. It is fundamental to good health and there is no medicine that can replace regular restorative sleep.