If you’re struggling to get your beauty sleep, you’re not alone. Matthew Walker, author of ‘Why We Sleep”, believes that we’re in a ‘catastrophic sleep-loss epidemic’ where far too many people survive on six or less hours of sleep a day. Why do we sleep so much less than we did 75 years ago? Some of his reasons include that electrical light prolongs our days and prevents proper dark at night; that our devices mean work time has lost its office-hour borders; and that we consume more alcohol and caffeine.
As Director of the Centre for Human Sleep Science at the University of California, Walker’s research shows how important it is to get eight hours of sleep a night, and that we should go to bed and get up at the same time each day. We’ve all heard this advice before but when it’s followed by his list of reasons, it’s certainly hard to ignore. He shows that getting less than eight hours of sleep a night has serious effects on your health and has been linked to:
- Alzheimer’s
- Cancer
- Diabetes
- Obesity
- Poor mental health
- Irritability
- A weakened immune system
- High blood pressure
- Chronic pain
Right, eight hours a day it is – you’re on board. It would be wonderful if all you had to do was climb into bed at ten with your alarm set for six, but we’ve all had those nights of tossing and turning while waiting for the sandman. Then there’s the quality of your sleep to think about. We sleep in 90 minute cycles and only fall into deep sleep towards the end of each cycle – that’s four to five cycles a night to get enough of the good stuff.
So, what’s the secret to falling asleep each night without reaching for sleeping tablets? It’s all about a collection of habits that help you fall asleep more easily and sleep more deeply. Pick a few of these Do’s and Don’ts to improve your sleep:
| Do | Don’t |
| Have a regular sleep schedule | Pull all-nighters |
| 30 minutes of exercise a day | Eat, work or watch TV in your bed |
| Get out into the light of the day | Eat a large evening meal |
| Have a relaxing, enjoyable bedtime routine | Have a clock displaying the time by your bed |
| Keep a worry journal by your bed for those thoughts that are keeping you awake | Have any screen-time for at least an hour before bed – especially upsetting news |
| Have a warm shower before bedKeep your bedroom cool and dark | Eat stimulants before bed (caffeine, chocolate, alcohol) |
Let’s start the sleep revolution ourselves because getting your sleep habits right will give you so much more than beauty – you’ll be taking full advantage of Nature’s free health care.
Sources:
https://www.onemedical.com/blog/live-well/how-to-relieve-insomnia-without-medication-part-1
https://www.huffingtonpost.com/mache-seibel-md/sleep-tips_b_4450686.htmlhttps://www.health.harvard.edu/press_releases/8-tips-to-a-good-nights-sleep-without-medicine-from-the-harvard-womens-health-watch
