Viva Lewes Issue #134 November 2017

HEALTH
Snooze Control
Sweet dreams are made of this…
What makes you
happy? A pay rise?
Jetting off on holiday?
Falling in love?
Apparently, for most
of us, one leading
source of happiness
is far more
mundane, as getting
enough sleep has a
stronger association
with wellbeing than
almost anything else.
A study carried out by the National Centre for
Social Research, and published in September,
scored happiness levels out of 100. It found that
those who slept well scored 15 points higher
than those who struggled to sleep. By contrast,
quadrupling income was associated with a point
rise of just two.
But why is sleep so important?
In Why We Sleep: The New Science of Sleep and
Dreams, neuroscientist Matthew Walker lists a
worrying array of conditions linked to lack of
sleep, including obesity, heart disease, diabetes,
cancer, Alzheimer’s and depression. And, he says,
we aren’t getting enough.
While the amount of sleep needed varies depending
on age, most scientists agree adults should be
getting seven to nine hours a night, with children
needing more, and the elderly less. However,
according to the National Sleep Foundation
in America, the average person sleeps for just
over six hours — which may not seem much of
a deficit, until you consider Professor Walker’s
assertion that when the clocks go forward, and
we lose an hour of sleep, there is a 24 per cent
increase in heart attacks.
So what’s a sleep-deprived soul to do?
The Sleep Council, which published The Great
British Bedtime Report
in 2013, suggests
starting in the bedroom.
As we sleep best
in total darkness,
it advises hanging
blackout curtains
or blinds. And, it
says, we need to ban
the tech — or at
least switch it off.
Televisions, computers,
mobiles and tablets all emit blue light, which
stimulates the brain and impedes sleep.
Having the right mattress is also key, so choose
the best you can afford and make sure it supports
you properly. Also check the room isn’t too hot
or cold, with 16 to 18 degrees centigrade believed
to be optimal.
Another tip is to stick to a regular routine,
waking and sleeping at the same times each day.
While an afternoon catnap or Sunday lie-in may
seem appealing, following set hours makes it
easier for your body to enjoy quality sleep. And if
you are lying in bed wide awake, then the experts
recommend getting up again until you feel sleepy.
Finally, what you eat and drink can impact on
your shut-eye. You probably know to stay away
from caffeine at night, but it’s also a good idea to
avoid alcohol (it might cause you to zonk out, but
it affects sleep quality), and to steer clear of spicy
dishes. Foods thought to promote sleep include
milk (yes, your mother was right), cherries,
bananas, kiwis, pumpkin seeds, peanuts, beans,
and turkey.
Above all, relax. With the nights getting longer,
colder and darker, it couldn’t be more perfect for
spending extra time in bed.
Anita Hall
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