Protecting your physical and mental health, as well as your safety and quality of life, getting a good night’s sleep (or ‘getting in some vital sleep therapy’) plays an important role in maintaining your well-being and good health.
Benefits of Sleep
As you sleep, your body works on maintaining your physical health and supporting healthy brain functions. During sleep, your body repairs your blood vessels and heart and balances growth hormones (which also assist in boosting muscle mass and repairing tissues and cells in children, teenagers and adults alike), insulin and hunger hormones (hungry: ghrelin; full: leptin), as well as giving your immune system a boost. Sleep also prepares your brain for the next day by forming new pathways to help you learn, retain information and solve problems; pay attention, make decisions and be creative; cope with change and control your behaviour and emotions.
Lack of sleep can affect you both immediately (such as in falling asleep while driving and having an accident) and in the long term. The ongoing lack of sleep can, for example, increase your risk of developing potentially serious, chronic health issues, as well as affecting your ability to think, learn and react; work and get on with others. Mental and emotional problems linked to sleep deficiency include:
- Difficulties in learning, solving problems and making decisions
- Inability to cope with change or control emotions/behaviour
- Anger, mood swings and impulsive behaviour
- Lack of motivation, risk-taking behaviour and depression
Physical health problems linked to lack of sleep include an increased risk of:
- Common infections (and reduced ability to fight them)
- Heart Disease, Stroke and Kidney disease
- Obesity and Diabetes
- Growth, Puberty and Fertility Issues
Getting enough sleep is clearly vital for a healthy, productive life.
Tips on Improving Sleep
The Sleep Foundation offers a wide range of tips on how to get enough sleep – here are some of the basics:
Regular Sleep Schedule – Go to sleep and wake up at regular times to regulate your body clock and make falling /staying asleep easier
Relaxing Bedtime Rituals – Dim the lights; relax and/or have a warm bath before bedtime
Bedroom Temperatures – Keep the temperature in your bedroom between 60°F (15.56°C) and 67°F (19.45°C)
Darkness – Use eye shades or black-out curtains to ensure complete darkness
Comfort – Make sure your mattress and pillows are supportive and comfortable
Progressive Relaxation – Progressive relaxation techniques help relax your body
Alcohol, Caffeine & Nicotine – Avoid alcohol, nicotine and caffeine-based drinks before bedtime
Excessive Noise: Cut out excessive noise with ear plugs or devices creating less disruptive ‘white noise’ (fans, humidifiers or special white noise machines)
White Noise Sleep Therapy
White noise can make a significant difference in your ability to fall and stay asleep during the night. We offer a selection of effective white noise machines designed to ensure you get the sleep you need in our online shop’s ‘Sleep Therapy’ section – why not check them out right now?
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