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We’ve all been there, tossing and turning until the early hours of the morning, unable to get to sleep. Often no matter how hard we try it just feels out of reach. But what if I told you that getting a good night’s sleep isn’t just about the number of hours you spend in bed? As everyday life takes over it's so easy to put other things above a good night's sleep but this could be impacting your health. In this blog we will dive into exactly why you need a good night's sleep and how to achieve it.
So, why exactly is sleep so important? Sleep is crucial for both our physical and mental well-being. When we are asleep it allows the body to repair itself, boosts brain function, regulates emotions and supports physical health.
What happens to the body when you don't get a good or long enough sleep? Not getting enough quality sleep can take a serious toll on both your body and mind. It impairs brain function, making it harder to concentrate, retain information, and process thoughts clearly. Sleep deprivation also disrupts mood regulation, leading to increased irritability, anxiety, and heightened stress levels. Additionally, a weakened immune system leaves you more susceptible to illness. If that’s not concerning enough, lack of sleep can also interfere with hunger hormones, increasing cravings for unhealthy foods and contributing to weight gain.
Over time, not getting enough rest can increase your risk of serious health issues like high blood pressure, diabetes, and heart disease. It also affects how well you perform physically, whether it’s during a workout or just your everyday tasks. So, while skipping a night of sleep might not seem like a big deal, consistently doing so can have a major impact on your overall health and well-being.
The recommended amount of sleep you should be getting each night varies with age, for adults it is suggested anywhere between 7-9 hours is good and for children 9-12 hours. But how can you achieve this?
Stick to a Consistent Sleep Schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock and improves your sleep quality.
Create a Relaxing Bedtime Routine: Wind down before bed with calming activities like reading, meditation, or listening to soothing music. Avoid screens (phones, tablets, or TV) at least 30 minutes before sleep, as the blue light can interfere with your body’s production of melatonin, the sleep hormone.
Make Your Bedroom Sleep-Friendly: Keep your bedroom cool, quiet, and dark. Consider using blackout curtains, earplugs, or a white noise machine if needed. A comfortable mattress and pillows are also key for a restful night.
Watch What You Eat and Drink: Avoid large meals, caffeine, and alcohol close to bedtime. These can disrupt your sleep or make it harder to fall asleep.
Get Regular Exercise: Engaging in regular physical activity during the day can help you fall asleep faster and enjoy deeper sleep. However, avoid vigorous exercise too close to bedtime, as it can have the opposite effect.
Limit Naps: While napping can be refreshing, long or irregular napping during the day can interfere with your nighttime sleep. If you need to nap, try to keep it under 30 minutes and not too late in the afternoon.
Manage Stress and Anxiety: Practice relaxation techniques like deep breathing, progressive muscle relaxation, or journaling to calm your mind before bed. Reducing stress levels can help prevent sleep disturbances.
If none of these tips seems to work for you. You might be dealing with a health condition that you may not know about, or your current health condition could be affecting how you sleep. Several health conditions can negatively affect sleep quality, including:
Insomnia: Difficulty falling or staying asleep, often caused by stress, anxiety, or poor sleep habits.
Sleep Apnea: A condition where breathing repeatedly stops and starts during sleep, leading to poor rest and daytime fatigue.
Restless Legs Syndrome (RLS): An uncontrollable urge to move the legs, especially at night, disrupting sleep.
Chronic Pain: Conditions like arthritis, fibromyalgia, and back pain can make it hard to get comfortable and stay asleep.
Depression & Anxiety: Mental health disorders can cause racing thoughts, nightmares, or excessive worrying, leading to poor sleep.
Gastroesophageal Reflux Disease (GERD): Acid reflux can worsen at night, causing discomfort and interrupted sleep.
Diabetes: High or low blood sugar levels can lead to frequent urination, night sweats, or discomfort that disrupts sleep.
Support:
We hope this blog has provided you with valuable insights and practical tips to improve your sleep quality. However, if you're struggling with sleep and nothing seems to help, it's important to consult your GP for further guidance and support. If you are facing insomnia, sleep apnea or just looking for more guidance please visit the links below.
Important links: Sleep School The Sleep Charity Sleep Apnea Trust
Coda Pharmacy is here to support you every step of the way. From helping you to improve your sleep, to offering expert advice and delivering your NHS prescriptions free of charge. If you have any questions about what you have read in this article or any of the services that Coda Pharmacy can provide you with, please do not hesitate to reach out and contact us here.