How much sleep do we need?

We’ve all heard the experts tell us that most of us should be getting more sleep but we live busy lives and we need those extra hours up to finish deadlines or catch up with chores, it makes us more productive right? Answer is not at all…and to make matters worse, our lack of sleep contributes to weight gain. You know I’m all about keeping the message simple, so here’s what you need to know:

How Much Sleep Should You Get:
Most of us need between 7 – 9 hours’ sleep a night. Too much of too little starts to impact our functioning. Don’t think that catching up during the weekend will do the trick either. It won’t. If that seems unachievable for you right now, work towards mini goals i.e. try and get 7 hours of sleep 3 nights a week, building up as your body adapts.

• Use black-out curtains or in red / oranges tones
• Clocks and kids night lights should have red lights (not blue or white)
• If you find yourself checking the clock all the time, turn it around so you can’t see it and trust the alarm.  Watching the clock will not make you sleep better!
• Start to wind down 1 hour before sleep – try and warm bath, meditation, reading an easy to read book.
• Avoid eating 2 hours before bed
• Try foods with high melatonin such as tart cherry juice or bananas.  This doesn’t work for everyone, but research suggests regular use can assist in sleep.
• If you really can’t sleep, leave the room for 20mins or so and do something really boring until you start to feel sleepy again.

If you are still struggling seek advice from your medical practitioner to get on top of it.