Please do not underestimate the importance of a good night’s sleep. We all need sleep but it’s one of the things many of us think we can drop to enable us to fit more important things into our day. Perhaps the following information will make you change your mind …

How much is enough sleep?

This varies from person to person but I try to ensure that all my clients aim to get 8 hours sleep per night, or as close to it as possible, advising them to be in bed by 10pm and waking around 6am. This type of sleep cycle will allow your body to undergo the correct physical and mental repair naturally – and your body will love you for it!

People who regularly get to bed early maintain a healthier weight

Formal research suggest that people who have less than 5 hours sleep per night tend to weigh significantly more than those who get adequate amounts of sleep. Too many late nights are one of the strongest risk factors towards obesity, according to these studies. The effect of lack of sleep on weight gain is believed to be caused by hormones and a lower motivation to exercise. If you are trying to lose weight getting quality sleep is crucial

Poor sleepers tend to eat more

People who are sleep deprived have a bigger appetite and tend to consume more calories. A lack of sleep causes fluctuations in appetite hormones and can increase poor appetite regulation. This includes high levels of ghrelin, the hormone that stimulates appetite, and reduced levels of leptin, the hormone that supresses appetite, with sugar and caffeine tending to be the things people reach for after a poor night’s sleep.

Good sleep can improve concentration

Sleep helps to improve cognition and your ability to perform and concentrate. (I’m sure we can all relate to a time when we have felt too tired to concentrate!) Studies suggest that a lengthy duration of sleep deprivation can adversely affect brain function and have similar effects as having an intake of too much alcohol. It has also been proven via studies that good sleep can enhance memory.

Good sleep can enhance athletic performance

Studies have shown that speed, reaction times and accuracy are all improved as a result of quality sleep.

A recent study of over 2,800 women showed that poor sleep was linked to slower walking, lower grip strength and greater difficulty in performing physical activities.

Poor sleep is linked to depression

According to another recent study, a high proportion of patients with depression complain about poor sleep quality. Similarly, those with insomnia also report higher rates of depression than those who sleep well.

Good sleep can improve your immune system

The common cold is more likely to rear its ugly head after a few late nights. Those that regularly sleep less than 7 hours are more than three times more likely to develop a cold than those that sleep 8 hours or more.

Aim to get 8 hours sleep per night and do your best to be in bed by 10pm. Try and create a good sleep routine and one which will enable you to unwind before you get into bed to help prepare you for a more relaxed night’s sleep.

And finally …

Ditch the technology before bedtime!

I guarantee this is one of the biggest challenges you will come across! For most of us, flicking through social media before bed is an ideal opportunity to ‘catch up’ with the events of the day but it is absolutely the worst time for us to do it! iPads, and iPhones etc are an extra external stress on our mind and stimulate us rather than relax us due to the strong white light that they emit. Oh, and please don’t sleep with any electrical device switched on (including an alarm clock) anywhere around you in your bed.

Sleep is one of the pillars of health. Don’t neglect it because it will compromise your health in one way or another.