How sleep affects the body and ways to get a better nights sleep

Winding down before bed can be difficult but highly important for a good night’s sleep.

Sleeping affects our entire body, from our mental health and brain function, to our hormones, immune system, organ health and our musculoskeletal system.

Sleeping heals your tissues assisting in injury recovery, repairs cells and control’s the body’s use of energy.
If we don’t get enough or adequate sleep, we may have slower reflexes, less alert and focus, and have negative effects on our mood and increase our cortisol levels (stress hormone).

As well as not having adequate sleep, being tensed before bed can cause teeth clenching (jaw pain), tight muscles and a headache in the morning and not a well-rested sleep, hindering the ability of optimum physical and mental recovery.

There’s a general guideline for how many hours each age group needs to sleep, but everyone is different depending on their lifestyle. As an adult, it is advised at least 7-9 hours is best.

I understand it’s hard to fall asleep or get uninterrupted sleep (especially if you have children, are a caregiver or have a sleep disorder), but here’s some tips to try in order to relax and hopefully improve your sleep…

Ways to get a better night’s sleep:
- Lavender oil/spray
- Chamomile tea
- Candles (make sure you blow them out before you fall asleep!)
- Write a list of what you have to do the next day or what’s on your mind so you don’t worry about forgetting
- Say or write down a few things you’re grateful for
- Journal your feelings
- Stretch/yoga and deep breathing before bed
- Meditation – can also listen to sleep music/meditation/affirmation podcasts
- Read a book
- Bath or shower before bed
- Try magnesium (under doctor supervision and correct dosages) as a supplement, bath salts or spray for the skin
- Use a humidifier if needed (helps airways)
- Adjust temperature to what’s comfortable
- Release through muscles that are making you too uncomfortable to sleep
- Try a relaxing massage or Manual Lymphatic Drainage during the day to relax you
- Sleep in a dark and quiet room (use a sleep mask if it’s not dark enough)
- Avoid stimulants such as coffee before bed and alcohol as it can disrupt sleep throughout the night
- Depending on preference, try sleeping with a heavy blanket (it’s known to help anxiety and feeling of safety)
- Try sticking to a routine of sleeping at around the same time each night if possible
- Exercise during the day and not too close to night time
- Limit use of electronics and bright lights before bed (try night-time mode on your phone if you can’t avoid it)
- See a professional for any mental health issues or sleep disorders

If you struggle with a sleep disorder please visit your GP and get the help you need!