Why quality sleep is essential for your health.

Quality Sleep

Sleep is the foundation of cardiovascular health, mental health, cognition, memory consolidation, immunity, reproductive health, and hormone regulation – it’s really important! Consequently, ensuring that we regularly get 7 to 9 hours of quality sleep a night is essential for wellbeing Of course, we recognise that this isn’t always possible, and that’s ok, but following these free evidence- based practices outlined below can allow you to make the most of the opportunities you have available for sleep.

1. Maintain a Consistent Sleep Schedule and Preparatory Routine

Aim to wake up and go to sleep at the same time each day (+/- 1 hour), including at the weekend. An irregular sleep schedule has been shown to have significant negative consequences on cardiovascular health.
Having a set of practices completed prior to attempting to fall asleep that facilitate deep relaxation can aid the transition to sleep e.g., guided Yoga Nidra and Box Breathing.

2. Avoid Specific Exposures

Avoid late afternoon and evening naps to allow sufficient sleep pressure to build prior to bedtime.
Avoid bright light exposure near bedtime, as darkness is required at night for optimal melatonin production – a key regulator of our circadian rhythm.
Avoid late-afternoon and evening caffeine intake as this can negatively impact sleep latency and sleep architecture due to caffeine’s stimulatory effects.
Limit alcohol consumption and refrain if possible, as although this might make it easier to fall asleep it dramatically impacts sleep quality.
Avoid large meals within 2 to 3hrs of bedtime, particularly if you are prone to acid reflux.

3. Use Specific Exposures

Engaging in regular exercise can have a highly positive effect on sleep quality and duration. Although try not to exercise within the hour prior to sleep.
Getting exposure to sunlight early in the day is a great way to set yourself up for a great night’s sleep through stabilising your circadian rhythm.

4. A note on morning light exposure:

During dark periods of the year getting exposure to sufficient sunlight first thing in the morning may be difficult to achieve. In these circumstances, a high lux seasonal affective disorder lamp can be a good alternative to natural daylight.

5. Create a Relaxing Sleep Environment

Creating a dark, cool, and quiet sleeping environment can increase sleep quality. If creating these conditions is difficult considering using a sleep mask to create darkness and a fan to keep the room cool and drown out any ambient noise.
Try to only use the bedroom for sleep and relaxing activities to build sleep promoting psychological associations with this space.

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References

1. Hirshkowitz, M. et al. National Sleep Foundation’s sleep time duration recommendations: methodology and results summary. Sleep Health 1, 40–43 (2015).

2. Huang, T., Mariani, S. & Redline, S. Sleep Irregularity and Risk of Cardiovascular Events: The Multi-Ethnic Study of Atherosclerosis. J. Am. Coll. Cardiol. 75, 991–999 (2020).

3. Blume, C., Garbazza, C. & Spitschan, M. Effects of light on human circadian rhythms, sleep and mood. Somnologie 23, 147–156 (2019).

4. Clark, I. & Landolt, H. P. Coffee, caffeine, and sleep: A systematic review of epidemiological studies and randomized controlled trials. Sleep Med. Rev. 31, 70–78 (2017).

5. Thakkar, M. M., Sharma, R. & Sahota, P. Alcohol disrupts sleep homeostasis. Alcohol Fayettev. N 49, 299– 310 (2015).

6. Baranwal, N., Yu, P. K. & Siegel, N. S. Sleep physiology, pathophysiology, and sleep hygiene. Prog. Cardiovasc. Dis. 77, 59–69 (2023).

7. Irish, L. A., Kline, C. E., Gunn, H. E., Buysse, D. J. & Hall, M. H. The Role of Sleep Hygiene in Promoting Public Health: A Review of Empirical Evidence. Sleep Med. Rev. 22, 23–36 (2015).

8. van Maanen, A., Meijer, A. M., van der Heijden, K. B. & Oort, F. J. The effects of light therapy on sleep problems: A systematic review and meta-analysis. Sleep Med. Rev. 29, 52–62 (2016)