How to know if you’re getting enough sleep
Do you think you got enough sleep last week?
Sleep is really the foundation for good health. If you don't sleep properly, healthy eating and physical exercise become less than effective. Unfortunately, we are the only mammal to deliberately deprive ourselves of sleep with many of us thinking we can survive on very little without consequence.
The reality is that the number of people who can survive on six hours of sleep without impairment is 0. It is recommended we get between 7 - 9 hours of sleep EVERY night.
Yes we've all had times we've gotten less but it's important to know the impacts of sleep deprivation (less than 7 hours per night) on your health
Fatigue, irritability, and difficulty concentrating due to brain fog
Increased appetite and cravings - without enough sleep, your brain reduces leptin (fullness hormone) and raises ghrelin (appetite stimulant).
Impaired immunity - sleep deprivation prevents your immune system from building up its forces.
Greater risk of leading causes of disease and death such as heart disease, obesity, T2 diabetes, cancer, and dementia
Increased risk of injury and accidents at home, work, and on the road
Increased risk of mood disorders such as depression and generalised anxiety
So how do you actually know whether you are regularly getting enough sleep?
You can get a thorough sleep assessment done to determine this however an easier way is to answer these few questions:
Q1. After waking up in the morning, could you fall back asleep at 10 or 11 am?
If yes, you are, most likely, not getting a sufficient amount of sleep or not getting quality sleep
Q2. Can you function optimally without caffeine before noon?
If no, you are, most likely, self-medicating a state of chronic sleep deprivation
Q3. If you didn't set an alarm clock, would you sleep past that time?
If yes, you need more sleep than you are giving yourself
Q4. Do you find yourself at a computer screen or a book reading and then rereading (and re-reading again) the same sentence
If yes, this is often a sign of a fatigued, underslept brain
Sleep disorders
Did you know that there are now more than 100 sleep disorders? The most common is insomnia followed by sleep-disordered breathing or sleep apnea. Even if you are giving yourself enough time in bed, fatigue and sleepiness the next day can still occur if you are suffering from an undiagnosed sleep disorder. It's important to speak to your doctor immediately if you suspect one.
Sleeping Pills
And just to note - sleeping pills are not the answer for long-term sleep health. They don't provide natural sleep, can damage health, and increase the risk of life-threatening diseases as mentioned above.
Alcohol
Like sleeping pills, alcohol does not provide natural sleep either. It is a sedative and can almost be compared to a light form of anesthetic. Alcohol causes brief awakenings throughout the night, which many of us do not remember, and will often suppress REM sleep (aka dream sleep which is responsible for memory, better mental concentration, and mood regulation).
Caffeine
Caffeine artificially blocks a chemical in your brain, that helps make you feel sleepy, which results in you feeling alert and awake. Caffeine has a half-life of 5 - 7 hours meaning if you have a cup of coffee at 6 pm, half the caffeine may still be in your bloodstream at 12 pm. This means that sleep will be rocky throughout the night as your brain battles against the opposing force of caffeine.
Prioritizing sleep is critically important for good health. Without it, all other efforts to be the healthiest versions of ourselves are less than effective.
Here are just a few top tips to help you get a quality night of sleep:
Stick to a sleep schedule. This means the same time going to bed and waking up every day including weekends as your body finds it hard to adjust to any changes here.
Don't consume caffeine after midday. Caffeine effects can take between 8 - 12 hours to wear off fully. Caffeine is found in coffee, energy drinks, soft drinks. black/green tea, dark chocolate as well as drugs such as pain killers and weight loss pills. Also, be aware that de-caffeinated does not mean non-caffeinated. Decaf still contains small amounts of caffeine so if you are very sensitive to caffeine it may be best to skip the decaf also.
Avoid alcohol before bed as it can rob you of REM sleep keeping you in lighter stages of sleep.
Get outside for natural daylight early in the day for at least 30 minutes as it helps regulate sleep patterns. Our circadian rhythm is synced up with sunrise and sunset so, if possible, try to wake up with the sunrise and turn down the lights before bed.
Switch devices off one hour before bed. The blue light from your devices can prevent melatonin (sleep hormone) release. The devices we use also increase alertness which is the opposite of what you want before bed. Instead, choose to read a book in a dimly lit room.
Drop your body temperature before bed. A great way to do this is by taking a hot bath before bed. The drop in body temperature afterward can help you feel sleepy. Keeping your room cool by opening a window before bed can also help with this.
You should be falling asleep within 20 minutes of going to bed. If it takes you longer, it can be a sign of a sleep disorder. If you're still lying in bed awake after 20 minutes, get up and do a relaxing activity until you feel sleepy.
If you have been struggling with sleep for a while and do most of the above then I would advise you to seek medical advice.
The best book I've read on the topic of sleep is "Why we Sleep" by Matthew Walker. It's an area of our health we should all be educated about so I highly recommend this book to help discover more about why it should be on top of your list of priorities.