A BETTER NIGHT’S SLEEP

How important is a good night’s sleep?

“Sleep deprivation can affect many elements of our lives, including our memory, our relationships and our appetite. Long-term lack of sleep can contribute to Type 2 diabetes, heart disease, and even Alzheimer’s. On average, adults should be having between seven to nine hours every night.”

What if you can’t sleep?

“If you can’t sleep for more than 20 minutes, don’t stay in bed. Your brain will associate your bedroom with not being able to sleep. Leave the room and read a book under dim light or try some deep breathing or meditation.”

Is it normal to wake in the night?

“Yes, we have 90-minute sleep cycles and it’s not uncommon to wake at the end of each sleep cycle. This is when we’re in a lighter phase of sleep, so we are a bit more alert and awake.”

Can a lie-in at the weekend make up for lost sleep?

“No, unfortunately the brain has no capacity to make up for lost sleep.”

What would be the ideal room temperature?

“The best temperature would be 17 or 18°C [62 or 64° Fahrenheit]. It’s also a good idea to cool your body down to prep for bed. You can do this by having a hot bath or shower – the heat enables your core body temperature to drop as your blood will rise to the surface of your body.”

Is screen time effecting our sleep?

“Absolutely, blue light is emitted from the screen which reduces levels of the sleep hormone melatonin, and that’s an issue when falling asleep. Also, our screens keep us emotionally stimulated, which will keep your mind too active to sleep. You should switch your devices off at least 60 minutes before bedtime.”