Are you getting enough sleep?

I tried something new this week and started sketching – I mean I have only had a sketchbook for about a year so it was about time I put something in it! I was feeling inspired by the spring flowers and can sometimes feel intimidated about getting the paints out so sketching felt like the perfect middle ground.

Another thing was on my mind this week and that was sleep…

Since receiving an Apple Watch for Christmas I have become more and more curious about my sleep and on a quest for “better” deep sleep, valuing a good nights sleep more than ever before. I don’t want to get too nerdy on you (but I will because I did a biology degree!) so skip to the tips at the bottom for the good stuff if science really isn’t your thing…

How Much Sleep Do We Really Need?

The National Sleep Foundation recommends that adults aim for 7-9 hours of sleep per night. While some people may thrive on less sleep, others may require more to feel fully rested and rejuvenated. I aim for at least seven and a half to eight hours sleep a night, obviously this does not always happen but it’s a good target for me. 

What is a sleep cycle?

Sleep is composed of alternating cycles of REM (rapid eye movement) and NREM (non-rapid eye movement) sleep. 

The NREM sleep can be broken down into core sleep (light sleep) where we spend the majority of our sleep time and deep sleep where the body really restores itself. 

REM sleep is when we dream. 

The sleep cycle typically follows a pattern of transitioning through the stages, repeating throughout the night, with each cycle lasting around 90-120 minutes. As the night progresses, the duration of REM sleep tends to increase, while the duration of deep sleep decreases. 

The Importance of Deep Sleep

During deep sleep the body undergoes essential processes such as tissue repair, muscle growth, and memory consolidation. Deep sleep is vital for physical restoration, cognitive function, and overall well-being. 

Is Sleep Important for Creativity?

Absolutely! Sleep plays a pivotal role in cognitive function, including creativity. During sleep, the brain consolidates memories, processes information, and forms new connections. Quality sleep enhances cognitive abilities such as problem-solving, critical thinking, and creativity. 

I slept like a baby until Perimenopause hit

As if the rollercoaster ride of perimenopause isn’t challenging enough, the struggle to get a good night’s sleep felt like adding insult to injury. My main issue was waking up at the crack of dawn, literally 4am, and not being able to go back to sleep, and don’t get me started on when I had had a drink or two the night before. 

I started a bit of a health kick when I hit perimenopause and realised I needed to make some serious changes to get through it! I am now slightly obsessed with podcasts about health and wellness much to my kids dismay – my dinner table chat will often revolve around a new tip for healthy eating which they have zero interest in (and actually they really don’t understand why I won’t let them exist on a diet of chips, chocolate and cake!) I love the podcasts though and here are the tips that I have gleaned from various different sources on how to improve your sleep. Keep me posted if you try any of them and notice a difference. 

My 10 Tips for Improving Deep Sleep

1. Establish a Consistent Sleep Schedule: Go to bed and get up at the same time every day, even on weekends, to regulate your body’s internal clock. If you can’t sleep or do wake in the night, don’t lie for more than 30 mins trying to get back to sleep. Get up, read a book and then go back to bed when you feel sleepy again. Create positive sleep associations with your bed. 
2. Limit Screen Time Before Bed: Turn off all screens at least an hour before you are going to sleep. Instead – read a book, listen to music, journal or meditate if that’s your thing. Create a relaxing bedtime routine. I’m still working on this one!
3. Optimize Your Sleep Environment: Keep your bedroom cool, dark, and quiet to promote better sleep quality. Try a sleep mask. Invest in a comfortable mattress and pillow.
4. Sunlight exposure: Get out in the sunlight first thing in the morning if you can. 
5. Watch Your Diet and Hydration: Eat healthily, avoid too many processed foods, try to consume 30 different varieties of plant based food each week (inclusive of seeds, herbs etc) and avoid heavy meals close to bedtime. 
6. Exercise Daily: Engage in moderate physical activity during the day, ideally in the morning, but avoid vigorous exercise too close to bedtime, as it can be stimulating.
7. Manage Stress: Every day prioritise the thing that will play on your mind if you don’t get it done. Write your to-do list for the next day so you have everything written down – rather than circling round in your head when you are trying to get to sleep!
8. Caffeine: Only drink coffee in the morning, ideally before 10am. I have switched to de-caff everything and when I have a regular coffee (or a cheeky espresso martini) now I can really tell! 
9. Avoid alcohol: It disrupts the natural progression of sleep stages, leading to fragmented and shallow sleep. This means you may wake up multiple times throughout the night, hindering your ability to achieve deep, restorative sleep. I’m also still working on this one!
10. Take a magnesium and vitamin D supplement: Melatonin may also be helpful to aid your sleep. 

Have a great week and sleep well!

With love,