HOW HEALTHY IS YOUR SLEEP?
Did you know Friday 18th March is World Sleep Day?
This is an annual event with the goal of celebrating and raising awareness of the benefits of good sleep for our health. It also draws attention to the negative impact that sleep issues can have on mental and physical health.
Sleep is a state of rest for the mind and body. In today’s globalized, hyper-connected, and “always-on” working culture, we’re often spending longer hours in the office, or working at home with no down time, sometimes to the serious detriment of our sleep. Therefore, we wanted to offer you the knowledge you need to correct your habits and have a healthy sleeping schedule.
So, what are the ways a sleep deficit might impact you and your work?
Sleep deprivation means poorer performance and productivity. We should get a minimum of seven hours of sleep each night. The recommended range of between seven to eight hours.
The physical effects of tiredness can be significant. A general feeling of lethargy is a standard symptom of poor sleep, while some report adverse physical symptoms, such as heartburn and palpitations.
There is a connection between the quality of sleep and quality of physical health. A decreased immune function can make you more susceptible to common illnesses.
More troubling however are the potential long-term effects of sleep deprivation. The risk of serious medical conditions such as obesity, heart disease, and diabetes, have all been linked to chronic lack of sleep.
Chronic tiredness also damages social, emotional, and psychological well-being. The frayed nerves, moodiness, and lack of focus associated with a sleep deficit can put a big strain on the key social relationships. Lack of sleep has a profound impact on your feelings and mood. Some of the more dramatic psychological effects of sleeplessness include paranoia, hallucinations, mania, and memory loss.
Along with the emotional impact, sleep deprivation can take a toll on your cognitive abilities including perception, judgment, reaction time, and decision making.
In fact, seventeen hours of sustained wakefulness, such as a long day in the office, has been shown to result in behavioral changes equivalent to drinking two glasses of wine. If wakefulness continues for 24 hours, you may act as if you have drank four glasses of wine.
Tips to help with a good night sleep
- Establish a regular bedtime and rise at the same time seven days a week.
- Try to relax before bedtime; do something which is not stressful.
- Make sure your bedroom is not noisy.
- Check the medicines you are taking to see that they aren't nervous system stimulants.
- Make sure your bedroom is well-ventilated but not too cold.
- Have a big enough bed for yourself; if you're 6'8", don't try sleeping in a single bed.
- Do some sort of physical exercise each day to help tire you out.
- Cut down on smoking and drinking alcohol at least two hours before bedtime.
- Don't have drinks containing caffeine after dinner.
How can the Doctors Clinic Group Help?
If you are suffering from a sleep disorder or have had trouble sleeping, speak to one of our GPs about our virtual sleep specialist services. We are delighted to offer our clients the Oura Ring, which allows you to track multiple data points whilst you sleep, showing a cohesive view of your physical and mental health all in one place. The Oura ring provides extensive data on the following four categories:
Sleep quality & quantity
General health & wellness
Mental health, stress & anxiety