In this episode, Nathan talks about the importance of sleep for wellbeing and shares some insights into some of his favourite tips to get better sleep.

This episode is part of a series that will cover general sleep tips (today’s episode); ways to tackle insomnia; and how to improve sleep for night shift workers.

Here is a summary of key points from the episode:

>Sleep has been shown to be a significant predictor of both mental and physical health problems.

>People who regularly sleep less than 7 hours per night are at risk of health conditions. If you sleep less than 6 hours per night this risk increases dramatically.

>Sleep is an evolutionary behaviour that developed over millions of years. In brief, it helps restore the body/mind and repair cells.

>Sleep is controlled largely by light from the sun - light and dark cycles trigger processes in the brain that lead to the feelings of sleepiness we experience and our need to sleep/when we sleep.

>The two key things needed for sleep are: sleep pressure (tiredness) and low arousal (i.e. not feeling stressed or on ‘high alert’)

>Nathan shares several sleep tips for people working regular schedules (i.e. not night shifts):

1. Get morning sunlight for around 10-15 mins per day by going for a walk. This helps stop the release of melatonin in the morning and helps with its production later in the day.
2. Get daily exercise. Cardio and resistance training both help improve sleep quality. Ideally, combine exercise with outdoor light exposure to get a double whammy effect.
3. Bedtime routine - try to go to bed at the same time/wake same time each day. This creates a natural rhythm for your brain to get used to and makes sleep come easier and more efficient.
4. Don’t withhold on sleep during the week and think that you can “make up for it” at weekend. Whilst weekend lie ins provide short-term relief, they don’t undo the damage done during the week from mild sleep deprivation. The negative effects will show in the medium to long term.
5. Limit screen and phone use before bed and try to avoid having a phone in the bedroom for 30 minutes before bed. Use an alarm clock to wake you and leave your phone outside the bedroom. 
6. Avoid alcohol before bed. It is a myth that alcohol helps you sleep. Whilst it helps you fall asleep, it becomes a stimulant and wakes you up more in the night, leading to poorer quality sleep, even if you don’t feel like it’s having a negative effect.
7. Avoid sugar in the evening, especially right before bed. Sugar interrupts sleep rhythms. Try eating something less sweet or try fruit-based alternatives to the usual candy or chocolate you might have.

There are tons more ways we can improve sleep but these tips are a great starting point for anyone, so pick one and give it a go!

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