Sleep needs vary from person to person and are impacted by age, lifestyle and health. Most people usually need around seven or eight hours per night. If you don’t get your required amount of sleep, you accumulate a “sleep debt”. For example, if you need seven hours of sleep but only get five, then you have a sleep debt of two hours. If you continue to get insufficient amounts of sleep, this debt grows, just like any other debt you fail to pay.
Insufficient amounts of sleep can seriously affect our daylight hours by reducing the speed and efficiency with which we function. Our concentration can slide and our reactions slow, impairing our ability to perform particular tasks, such as driving.
In fact, the Road Safety Authority of Ireland (RSA) has appealed to road users to be aware of the dangers of driver fatigue. Research indicates that one fifth of road accidents in Ireland are attributed to driver fatigue.
Sleep debt can be very dangerous and can result in impaired memory, concentration and motor skills. The amount of sleep we do or don’t get can also influence our levels of success, and even our personality, according to a recent study carried out by researchers in Germany.
How to get enough sleep
Set a regular sleep routine: Try to get to bed at the same time every night and get up at the same time every morning – even on weekends, holidays and days off when you may be tempted to sleep in. Being consistent reinforces your body clock, promoting better sleep at night.
Avoid napping: Yes, I’m advising you to give up your excuse to crawl back into bed on a Monday and ignore the world, but naps can interfere with your sleeping pattern – especially if you’re struggling with insomnia or poor sleep quality at night. If you must nap, keep it short.
Have a bedtime ritual: Doing the same things every night can programme your body to recognise when it’s time to wind down. This ritual may include reading a book, listening to music or taking a warm bath or shower.
Turn off the gadgets: It can be tempting to browse the internet on a smartphone or iPad while you wait for sleep to take over but research suggests that artificial light coming from TV, computer, phone or tablet screens can suppress the sleep-inducing hormone, melatonin. Switching off all devices an hour before bed and turning to a relaxing book that doesn’t stimulate the mind too much will make sleeping a lot easier.
Be aware of what you eat: You won’t be able to sleep if you’re too hungry or too full. Try to stop eating two to three hours before bed. Drinking too much liquid will result in disruptive trips to the toilet in the middle of the night. Nicotine, caffeine and alcohol should also be avoided before bed. The effects of nicotine and caffeine can take hours to wear off, lowering the quality of sleep. Alcohol, though it may make you feel sleepy, can disrupt sleep later in the night.
Relax: Make yourself comfortable. It’s important to have a comfortable, supportive mattress and pillow. Try and make your room ideal for sleep. Make sure there are no disturbing noises, that the bedroom isn’t too warm, and that you have enough room if you share your bed. Finally, darkness is important for the production of melatonin, so ensure there are no distracting lights.
Exercise: Try to include some physical activity in your daily routine as this can promote better sleep. But try not to exercise too close to bedtime as you might be too energised to fall asleep.
Manage Stress: Stress and anxiety plays a large role in your sleep pattern. If you have too much on your mind, sleeping is the last thing your body will want to do. Relaxation is the key to combating stress and getting a good night’s sleep. Meditation can sometimes help you to relax. And if you’re worried about something you have to do the next day, keep a pen and notebook next to your bed. If you think of something you don’t want to forget, write it down and wipe it from your mind.
How much sleep do you need?
| Age | Sleep Needs |
| Newborns (0-2 months) | 12 to 18 hours |
| Infants (3 to 11 months) | 14 to 15 hours |
| Toddlers (1-3 years) | 12 to 14 hours |
| Small children (3-5 years) | 11 to 13 hours |
| School-age children (5-10 years) | 10 to 11 hours |
| Teenagers (10-17 years) | 8.5 to 9.25 hours |
| Adults | 7 to 9 hours |
Pre-bedtime snacks that will help you sleep
Walnuts are an excellent source of tryptophan, a sleep-enhancing amino acid that helps with the production of melatonin.
Almonds are rich in magnesium, a mineral that improves the quality of sleep. Magnesium relaxes the muscles, ensuring a more peaceful sleep.
Cherries or cherry juice can help you to fall asleep faster. Cherries boost melatonin levels and can help with sleep disorders such as insomnia. Tart cherries are the most effective.
Chamomile tea can increase the body’s glycine levels, which will relax the nerves and muscles, acting like a mild sedative.
Honey raises insulin levels slightly, allowing tryptophan to enter the brain easily. A spoonful of honey before bed will give the brain enough tryptophan to ensure a more restful sleep.
Calcium-rich foods such as dairy or green leafy vegetables like kale will help the brain to use tryptophan to produce melatonin.
Avoid foods that are high in caffeine, junk foods, processed carbs, foods high in fat, oils or spices, alcohol and nicotine as all of these will disrupt your sleep.
The old saying goes “if you snooze, you lose”, but the opposite is true in many cases. If you’re constantly exhausted, you lose so much time that could be spent enjoying life. So ensure you catch your zzzz every night so you can be fresh and happy during the day.
Sweet dreams!
Adapted from an article I wrote for The Connacht Tribune.
Beautiful Health 