The importance of a good night’s sleep

Don’t forget, the clocks go forward at the end of March so we all lose an hour of sleep! The idea behind Daylight Savings Time is that we effectively ‘borrow’ an hour from the morning in summertime so we can enjoy brighter hours in the evening. However, for many people, this change can throw them off their usual routine and impact their circadian rhythm, leaving them feeling a little tired for a few days as they try to adjust.

But whilst the loss of just one hour won’t have any significant detrimental effects on your health, much research has been conducted into the long-term effects of continued inadequate sleep. Read on as the healthcare experts at YourGP explore the importance of a good night’s sleep and offer advice on how to improve your sleep quality.

How much sleep do I need?
Most adults need 7-9 hours of quality sleep per night. This gives your mind and body enough time to recharge, so you can wake up feeling refreshed.

What’s happening when I’m sleeping?
As natural light fades throughout the evening, your body releases melatonin, a hormone that induces drowsiness.

As you sleep, your body repairs muscles, organs and cells. It also releases chemicals into your bloodstream that strengthen your immune system. In addition, your brain effectively ‘deletes’ information it doesn’t require.

When the sun rises in the morning, your body then releases cortisol, a hormone that promotes energy and alertness.

What happens if I don’t get enough sleep?
If you’ve experienced a poor night’s sleep, it’s likely that the next day you may find it hard to concentrate and you may have delayed reactions. It may leave you feeling irritable, and any feelings of stress and anxiety may be heightened.

The long-term effects of consistently poor sleep can be serious for both the mind and body. It can have a negative impact on mental health, as well as lead to obesity, type 2 diabetes, high blood pressure, heart disease, and stroke.

Top five tips for a good night’s sleep

1. Set the scene: Ensure your bedroom is a comfortable temperature, dark, and quiet.
2. Ditch the coffee: Avoid caffeine and heavy meals in the lead up to bedtime.
3. Wind down: Avoid screentime for an hour before bed – instead listen to some gentle music, have a soothing bath, meditate, practice mindfulness techniques, or read a book.
4. Keep a routine: Get up and go to bed at the same time every day, even at weekends.
5. Get active: Keep active and enjoy some exercise during the day to ensure you feel suitably tired at night.

Speak to the experts
If you’re suffering from insomnia and finding it difficult to get a good night’s sleep, and you’re concerned about the impact it could be having on your health, speak to the healthcare professionals at YourGP. Just use the online booking form, email reception@your.gp, or call us on 0131 225 5656 and we’ll be happy to arrange an appointment at a time that suits you. We’re open six days a week and always ready to listen, advise, and help make a difference.