There is a good reason we should devote one-third of our life to sleep - SLEEP IS OUR SUPERPOWER!
Sleep has profound effects on both physical and mental health. Good sleep should be an absolute priority for each person, especially kids. Sadly, most people do not get enough sleep. Over time we have been slowly shortening the time spent sleeping which can inhibit the vital natural processes that happen during this time.
The amount of sleep required by each person is variable, but it is recommended that children in primary school need 9-11 hours of sleep each night1.
Why is it so important? Many vital physiological processes occur while we sleep:
1. Various hormones are released. These hormones have important functions including:
- Helping our bodies to grow and repair.
- Relaxing us.
- Reducing our appetite.
- Regulating our immune system to fight off sickness.
- Anti-inflammatory response.
2. In addition to these physical factors, sleep is also vital for mental health and can help improve mood, concentration and well-being.
Here are my tips for a better night’s sleep:
- Prioritise sleep – most of us like sleeping, but we often let other things get in the way.
- Routine is vital – aim to go to bed and wake at the same time each day. Our body clock which controls when we feel sleepy and when we feel awake works best if we have a regular routine.
- Avoid exercise or stimulating play immediately prior to bed.
- Have a quiet, dark and comfortable sleep environment.
- Try to get some exercise and natural light during the day – both have been shown to improve sleep.
- Have a wind down routine – this will may include using a relaxation app, reading a bedtime story, listening to some music, having a shower or a warm drink (without caffeine).
- No screen time in the hour before bed – the bright light from screens can be a stimulant.
- Be careful with naps - naps are a good way to compensate for sleep deprivation. However, they have been shown to impact the quality of sleep at night. So only nap if you are sleep deprived.
- Don’t become overly obsessed with getting enough sleep – sleep is important, but the anxiety and stress of trying to get the perfect night’s sleep actually make it harder to sleep. Nobody sleeps perfectly every night of the year – an occasional bad night’s sleep is normal, so don’t sweat it.
Happy sleeping everyone – SLEEP IS YOUR SUPERPOWER!
References:
- The Australian Government: Department of Health: https://www.health.gov.au/health-topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians
This article is written by Tom Collier, Physiotherapist at Back In Motion Eltham.
If you would like further information, please contact our practice on 9439 6776 to book in a consultation with Tom.