Sleep: Why is it important and how much do we need?

When we're asleep, our mind and body has an opportunity to rest and recharge. If we aren't getting enough sleep, our brain simply can't function properly, which can affect our ability to think clearly, concentrate and effectively process memories. Plus, without enough rest, our bodies can struggle to stave off illnesses and remain healthy.

How much sleep do I need?

Adults need between seven and nine hours of good quality sleep every night. But although our lives are busy and we get tired throughout the day, many of us find it difficult to get enough sleep. From packed schedules to disruptive sleeping environments, there are myriad things that could be preventing you from getting the rest your body needs.

We all have an internal body clock which regulates our sleep cycle. This 24-hour cycle is called the circadian rhythm, which essentially means that as the hours tick by after waking up, we gradually start to feel more tired. Ideally, these feelings of fatigue will peak during the evening as we prepare to go to bed.

The circadian rhythm is driven by several things, including light. As darkness falls and natural light disappears, melatonin is released by the body which will increase feelings of drowsiness. Conversely, when morning comes and natural light reappears, the body responds by releasing cortisol which is a hormone that promotes alertness.

I'm struggling to sleep - what can I do?

Not only can failing to get enough sleep be extremely frustrating, it can also contribute to delayed reactions, lapses in your attention span and shifts in your mood. A combination of a healthy diet and good lifestyle habits can significantly improve the amount of sleep you're getting each night. Here are a few of my top tips:

Create a comfortable sleeping environment

Investing in quality sheets and a supportive mattress and pillows can make a significant difference to the quality of sleep you are getting each night. You will also find it beneficial to ensure your bedroom is at a comfortable temperature and that you have blackout blinds or curtains covering your windows and maintaining low levels of light.

Melatonin supplements

If your body is failing to produce adequate levels of melatonin to promote sleepiness, taking a melatonin supplement could make a world of difference to your quality of sleep. Slow-release melatonin supplements will gradually release into the body throughout the night, helping you to fall and stay asleep.

Magnesium supplements

Our brain and body needs to be relaxed to sleep properly. If you're struggling to relax, magnesium supplements may help to activate the system in your body that's responsible for promoting calmness. Magnesium can also help to regulate melatonin and positively guide your natural sleep-wake cycle.

Ashwagandha

Ashwagandha is an Indian evergreen shrub that has been used in traditional medicine for centuries because of its antioxidant, anti-stress and anti-inflammatory properties. Studies have shown that it can improve sleep quality as it contains a compound known to promote the induction of sleep.

Herbal teas

As you prepare to go to bed, it is a good idea to avoid large meals, alcohol and caffeine, all of which can disrupt your sleep routine. Instead, you may find that having a cup of herbal tea every night helps to promote a positive sleep routine. Look for teas with ingredients including chamomile, valerian root and passionflower, which have been used as natural remedies for insomnia for hundreds of years.

The blue light routine

Both natural and artificial light can impact our circadian rhythm, including the blue light that is emitted by screens including televisions, smartphones and tablets. So, try putting your devices away between two and three hours before you go to bed.

If you have tried all these things with little or no success, you may have a sleep disorder that you should discuss with your medical professional.