The Importance of Sleep

Applewood Physiotherapy Blog March 2023

Are you getting a good night’s sleep? Experts tell us that we should aim for 8 hours sleep a night (in fact WHO guidelines recommend 7-9 hours a night for an adult while teens and school age children require 9-11 hours sleep a night) 

Sleep is important because it enables the body to repair and be fit and ready for another day. Getting adequate rest may also help prevent excess weight gain, heart disease, and increased illness duration. During sleep, your body is working to support healthy brain function and maintain your physical health. Getting enough sleep is essential for maintaining optimal health and well-being. Like exercise and a balanced diet, sleep may help prevent a range of health issues, including heart disease and depression. Lack of sleep is a major predictor of “all cause mortality” including cancer, Alzheimers, heart disease, stroke, diabetes, depression and suicide.

Tips for better sleep

If you are having trouble getting good quality sleep experts such as Dr Matt Walker recommend a few strategies:

Get some natural daylight, especially in the first half of the day.

Engage in some form of physical exercise during the day.

Maintain a regular sleep routine, going to bed and waking up at the same time every day

Have a cool, quiet and dark bedroom

Avoid screens in the last hour before bed, if possible try to keep phones out of the bedroom

Avoid stimulants like caffeine and sedatives like alcohol later in the day

If you can’t sleep get out of bed and do a relaxing activity such as reading in dim light and only return to bed when you are sleepy

When to seek help

If symptoms of insomnia last longer than 4 weeks or interfere with your daytime activities and ability to function you should contact your medical professional

If you are concerned about waking up many times during the night and are concerned about the possibility of sleep apnea

You have started a new medication and it may be interrupting your sleep

You wake up in the night owing to pain

You notice excessive heartburn that keeps you awake at night

References; Professor Matthew Walker PHD “Why we sleep” ISBN: 9780141983769

Robbins, R., Grandner, M. A., Buxton, O. M., Hale, L., Buysse, D. J., Knutson, K. L., Patel, S. R., Troxel, W. M., Youngstedt, S. D., Czeisler, C. A., & Jean-Louis, G. (2019). Sleep myths: an expert-led study to identify false beliefs about sleep that impinge upon population sleep health practices. Sleep Health, 5(4), 409–417. https://doi.org/10.1016/j.sleh.2019.02.002