Sleep: we all do it, we all need it, yet so many of us struggle to get enough of it. In an era where productivity is king and screen time dominates our evenings, prioritising sleep often takes a back seat. From cognitive function to mood regulation, immune system support, and even long-term brain health, sleep plays a critical role in our overall well-being.
This blog is written from information taken from the Wealth of Health podcast episode ‘Top Tips for sleeping better – do this NOW!’. We delve into the science behind sleep, the common barriers to getting a good night’s rest, and practical tips to improve it.
Click the image above to watch the episode on YouTube. Alternatively, listen in on Spotify: https://open.spotify.com/episode/0eKeuwJLvC1MNePpqNHZHM?si=lNIORvbFScCAF12ZppgUpg
If you enjoy this episode, why not subscribe to the Wealth of Health and tune into our bi-weekly episodes on topical health concerns with the aim to demystify health issues and bring a moderate balanced view.
Why Do We Need Sleep?
It might seem like an inconvenience that we spend a third of our lives asleep, but the body uses this time for essential maintenance. During sleep, the brain undergoes a deep cleansing process, with cerebrospinal fluid helping to clear out waste products. This is crucial for cognitive function and reducing the risk of neurodegenerative diseases such as dementia.
Studies in the UK have linked poor sleep to an increased risk of conditions such as hypertension, depression, and cardiovascular disease. Research from the NHS also highlights the role of sleep in maintaining a strong immune system, something particularly relevant in today’s health-conscious world.
Understanding the Sleep Cycle
Sleep occurs in cycles, alternating between non-rapid eye movement (NREM) and rapid eye movement (REM) sleep. NREM sleep, which consists of four stages, is responsible for deep, restorative rest, while REM sleep is associated with dreaming and memory consolidation.
On average, an individual will go through four to five sleep cycles per night, each lasting around 90 minutes. Interruptions to these cycles can lead to grogginess, memory issues, and poor concentration the following day.
What Regulates Our Sleep?
Two main factors regulate our sleep:
- Circadian Rhythms: The body’s internal clock, largely influenced by light exposure, determines when we feel alert and when we feel sleepy. Disrupting this cycle (e.g., through shift work or excessive screen exposure at night) can lead to insomnia and other sleep disorders.
- Sleep Pressure: The longer we stay awake, the stronger our drive to sleep becomes. However, consuming caffeine or taking naps at the wrong time can interfere with this natural process.
Common Barriers to Quality Sleep
Sleep issues can stem from a variety of factors, including stress, diet, and lifestyle habits. According to sleep psychologist Dr Zoe Gotts, anxiety is a major culprit, leading to an overproduction of cortisol, the stress hormone, which disrupts sleep.
Additionally, lifestyle factors such as excessive caffeine consumption, heavy evening meals, alcohol intake, and inadequate wind-down routines can contribute to fragmented sleep.
Top Tips for Better Sleep
Sleep expert and hypnotherapist Malminder Gill, founder of The Sleep Concierge, suggests that small, habitual changes throughout the day can significantly improve sleep quality. Here are some key takeaways:
- Optimise Your Sleep Environment: A cool, dark, and quiet bedroom is ideal. Blackout curtains and a consistent bedtime routine help signal to the brain that it’s time to rest.
- Limit Caffeine and Alcohol: Caffeine has a half-life of 6-8 hours, meaning an afternoon espresso can still be in your system at bedtime. Alcohol may help you fall asleep initially, but it leads to disrupted sleep later in the night.
- Prioritise a Wind-Down Routine: Give yourself at least 90 minutes before bed to unwind. Journaling, reading, or practising relaxation techniques can help shift your brain into sleep mode.
- Get Natural Light Exposure: Exposure to daylight early in the morning helps regulate your circadian rhythm and promote better sleep at night.
- Keep a Consistent Wake Time: While you may be tempted to sleep in on weekends, maintaining a consistent wake time strengthens your sleep-wake cycle.
The Impact of Sleep on Productivity and Well-being
The UK Sleep Council reports that one in three people suffer from poor sleep, with significant consequences for both mental and physical health. In the workplace, insufficient sleep is linked to decreased productivity, increased sick days, and impaired decision-making.
Companies that prioritise employee well-being by promoting good sleep hygiene can see improved performance and overall job satisfaction. Encouraging work-life balance, limiting out-of-hours emails, and fostering a culture that values rest can all contribute to a more energised and engaged workforce.
In our fast-paced world, sleep often falls to the bottom of our priority list. However, by making small, intentional changes, we can improve our sleep quality and, in turn, our overall health, happiness, and productivity.
If you found this article insightful, be sure to check out our full podcast episode, where we dive deeper into the science of sleep with leading experts.
Sleep well, live better.
Echelon Health Offers World Leading Health Assessments
There are many elements that affect our sleep and many of them are physical. The best way to uncover any underlying causes of disease is a comprehensive health assessment.
At Echelon Health, we are proud to offer a Platinum Assessment that is highly effective in detecting a wide array of illnesses. In fact, we can identify up to 92% and 95% of the preventable causes of death in men and women, respectively.
If you have any questions contact our team to speak with our Head of Private Clients or check out our health assessment packages for more information on the assessments we can offer you!
Did you enjoy this blog? If so, we think you’d enjoy the Wealth of Health podcast. Find us on YouTube and Spotify
Further Reading
