Importance of Sleep

If you're anything like me, you probably don't make sleep a priority. So many things get in the way of a good night's sleep - work, chores, social life, etc. Sleep often seems more of a choice than a necessity. And for me, six and a half hours of sleep was my preference. Either that or eight hours - nothing more and nothing in between.

What I didn't realise was that I was actually sacrificing my health for my preference of limited sleep. I was regularly (once every second month!) sick with the flu or a cold, but would still push through and drag myself to work. Who needs rest anyway.... or so I thought....

Studies have shown that quality sleep is essential for the functioning of many systems in the body. I use the term 'quality' sleep because there are many times we sleep but don't get the 'quality' or the 'quantity'. And if you find you are regularly getting eight hours sleep and are still tired, it could be attributed to the 'quality' component of sleep.

The amount of sleep we need varies through our life and is quite dependnant on our age. Infants need approximately 16 hours of sleep; Teenagers need 9 hours of sleep; Adults need 7 to 8 hours of sleep; and Pregnant women (especially during the first 3 months) may need more.

Why we need sleep:

1. Memories and new information is processed during sleep through a process called memory consolidation. This is why it is not helpful to cram the night before an exam. The brain processes information during the night so you would be much more effective with a good night sleep before an exam.
2. Lack of sleep alters the levels of hormones that affect our appetite. We are then more likely to overeat and consume more calories during the day. (I can tell if I haven't had enough sleep because I get sugar cravings by 2pm).
3. Chronic sleep deprivation may also cause weight gain by affecting the way our bodies process and store carbohydrates.
4. Lack of sleep can also cause irritability, impatience, an inability to concentrate and increased moodiness.
5. Serious sleep disorders have been linked to hypertension, increased stress hormone levels and irregular heartbeat. 
6. Lack of sleep affects the regular functioning of the immune systems, increasing the risk of getting sick and hindering the body's ability to fight of sickness and disease. 
7. If you don't have enough sleep you are more likely to fall asleep during the day which can be very dangerous if you are driving, flying, performing a medical procedure, etc.

How to get sleep:

Certain habits or substances can actually affect the quality of sleep. I have listed a few ways to get better quality sleep below. For more tips visit the Harvard Medical School 'Get Sleep' website.

• Avoid sugary foods close to or before bed. The glucose will affect your sleep patterns. If you are hungry before bed or late at night, try a low sugar food like yoghurt or proteins such as nuts.
• Avoid alcohol and caffeine before bed. It will interrupt your sleep.
• Try a chamomile tea before bed as it can help the body to relax.
• Bright lights and TV before bed will affect your body's natural rhythms and make it harder to fall asleep.
• Similarly, avoid using your phone in bed as this will also make it more difficult to fall asleep.
• Shut out lights so your body will more effectively rest. If your blinds are not effective then an eye mask can help. 
• If you are still having trouble sleeping, relaxing sounds can help the body to fall asleep. There are CDs and apps for this - ocean sounds and music, rain forest sounds, the sound of rain, etc.

For more tips and facts about sleep visit the Australasian Sleep Association website for more information.

Sleep well!