Health & Wellbeing Part 3: Sleep

This is part 3 of our series: Health & Wellbeing

Key health and wellbeing components of resilience are:

• Movement
• Nutrition
• Sleep

At the end of this series, there is a health and wellbeing journal. For 5 days use it to log your movement, nutrition and sleep. Notice how you feel each day and take notes. See how you feel after 5 days – has there been an improvement in your mental and physical energy?

Good quality and quantity of sleep is essential for the mind and body to recharge, stay healthy and stave off diseases. Without enough sleep, the brain simply cannot function properly. It can affect productivity, memory, your ability to think clearly and to concentrate. It may also affect your sense of wellbeing, mood and relationships.

Most adults need between 7 and 9 hours of sleep per night.  

How Are You Sleeping?

When you’re under pressure and life feels like a rollercoaster, sleep is often negatively affected. Whether it’s not being able to get to sleep or waking in the night with thoughts racing; being in a heightened state of stress and alertness during the day can disturb sleep patterns. 

Make a note of how you’re sleeping.

• Do you fall asleep easily?
• Do you wake in the night?
• How do you feel when you wake?

 If you find the quality and quantity of your sleep isn’t optimal, try these things:

• If you have an evening drink or snack, make a healthy exchange, cut it out completely or eat it earlier.
• Try reading a book, taking a bath or another form of relaxation instead of working late, checking social media or watching the news. The latter keep your body in a heightened state of stress - continuing to release stress hormones rather than melatonin, the sleep hormone.
• Keep a notepad by your bed for when you wake with racing thoughts – even in the dark you can empty your mind on paper. It might not make much sense in the morning, but it will put your mind into a calmer state!
• Keep your mobile phone out of the bedroom or on airplane mode. Check your settings. You can still accept calls in case of emergency, but it silences any notifications.

Download your Health and Wellbeing Journal here.