7 ways sleep boosts your health

1. Sleep boosts immunity.   A prolonged lack of sleep can disrupt your immune system, so if you seem to catch colds on a regular basis, try and increase the time you sleep.
2. Sleep can help you keep at/get to a healthy weight.  Many of us have had moments when we’re tired and reach for the biscuits/cake to help get us through the next couple of hours.  Studies show that people who sleep for less than 7 hours a day tend to gain more weight than those who get more than 7 hours.  Why? Sleep-deprived people have increased levels of ghrelin (the hormone that stimulates hunger) and reduced levels of leptin (a chemical which makes you feel full)
3. Sleep can help prevent diabetes: it is thought that less than five hours sleep a night changes the way that the body processes glucose
4. Sleep increases sex drive. Research suggests that men and women who don’t get enough good quality sleep have less of an interest in sex, and lower libidos.
5. Sleep increases fertility.  Not only are tired would-be parents less likely to have sex, regular sleep disruption can affect the production of hormones that affect fertility.
6. Sleep helps ward off heart disease.  Sleep deprivation can result in an increased heart rate, increased blood pressure and higher levels of chemicals that are linked to inflammation – all of which put extra strain on your heart.
7. Sleep boosts mental health and wellbeing.  We all know a poor night’s sleep can make us irritable and grumpy (my family will vouch for this!).  Many people who suffer from anxiety and depression who have been surveyed about their sleep habits sleep for less than 6 hours a night.

How to catch up on lost sleep

If you don’t get enough sleep, there’s only one way to compensate – getting more sleep.  It won’t happen with a single early night. If you haven’t slept well for months, try this tip. Book a quiet weekend in your diary (the upcoming bank holiday weekend gives you an extra day, so even more reason to try this).  Go to bed when you’re tired, and allow your body to wake you naturally in the morning.  It may take a while to reset – after all the fear of not sleeping can help keep us awake.

Don’t rely on caffeine/sugar (such as energy drinks) as a short-term boost. Yes, they may boost your energy temporarily, but in the long term they can disrupt your sleep patterns further.

Lavender, warm milky drinks, warm baths can all help.  In this digital age, avoid blue light (ie from screens) in the couple of hours before you go to bed.  If you find yourself getting irate with politicians on TV, or affected by certain programs – avoid them.  Also, avoid “doom-scrolling” on your phone. Yes, keeping up to date is important, but a quick update in the morning should be sufficient. Gentle TV or a good book helps people to wind down at the end of a busy day.  You can’t expect to go from full-pelt to zero in  minutes, so start making a quietening ritual for yourself.  Yoga nidra has been shown to be helpful, as has meditation: the aim is to quieten the body down.