The Science of Sleep & Your Health
Sleep isn’t just about rest—it’s a critical pillar of overall health. Poor sleep can lead to a weakened immune system, weight gain, heart disease, and even cognitive decline. Your body needs time to repair and recharge, and without it, everything from mood to metabolism is affected.
One surprising fact? Lack of sleep makes you feel hungrier and less full. Sleep deprivation increases the hunger hormone (ghrelin) and decreases the fullness hormone (leptin), making you eat more than usual. This can lead to weight gain and poor food choices.
But that’s not all—poor sleep is linked to:
- Blood Sugar Imbalances & Type 2 Diabetes – Sleep deprivation reduces insulin sensitivity, increasing the risk of diabetes.
- Heart Disease & High Blood Pressure – Poor sleep raises blood pressure and inflammation, increasing cardiovascular risk.
- Weakened Immunity– Your body repairs itself during sleep; without it, you’re more prone to illness.
- Cognitive Decline & Memory Issues– Sleep is essential for brain function, focus, and preventing neurodegenerative diseases.
- Mood Disorders & Mental Health Issues– Lack of sleep increases stress, anxiety, and depression.
If you struggle with getting enough restorative sleep, try these expert-backed strategies to improve your sleep quality.
11 Tips to Sleep Like a Baby
1. Stick to a Sleep Schedule
Go to bed and wake up at the same time every day—even on weekends. A consistent routine helps regulate your circadian rhythm, making it easier to fall asleep and wake up naturally.
2. Create a Relaxing Bedtime Routine
Wind down before bed with calming activities like reading, meditation, or a warm bath. Avoid stimulating activities like scrolling on your phone or watching intense TV shows.
3. Optimise Your Sleep Environment: Remember the 3 C’s
- Cool : Adjust your bedroom temperature to your comfort level, depending on the weather.
- Comfortable: Ensure your mattress and pillows are firm, supportive, yet comfortable.
- Clean: Keep your bedroom clutter-free and use essential oils or air humidifiers to create a calming atmosphere.
4. Limit Caffeine & Alcohol
Caffeine can stay in your system for up to 8 hours, affecting your ability to fall asleep. Alcohol disrupts deep sleep, leading to more nighttime wake-ups and lower sleep quality.
5. Get Morning Sunlight
Exposure to natural light in the morning helps regulate your melatonin production, making it easier to fall asleep at night. Step outside for at least 10–15 minutes of sunlight every morning.
6. Minimise Screen Exposure
Disconnect from devices at least 30 minutes before bedtime, Screens can keep your brain alert, preventing it from transitioning to rest mode. Set your alarm for the next day, then set your phone aside and practice relaxation techniques.
7. Engage in Physical Self-Soothing
Taking a warm bath or washing your face, feet, and hands 30 minutes before bed can help you cool down and relax your body, making it easier to fall asleep.
8.Relaxation Techniques
Try deep breathing, diaphragmatic breathing or box breathing before bed. These techniques help regulate breathing, calm your nervous system, and reduce stress—putting you in a more relaxed state for sleep.
9. Creating a Healthy, Restful Routine – Dinner Time Habits
- Set regular dinner times to avoid eating too late.
- Make mealtime a family time to engage in conversation, sharing, and laughter.
- Enforce a ‘no devices at the dining table’ rule for everyone to promote mindful eating.
10. Lighting
Switch to dim or warm lighting in the evening. Bright lights can disrupt your circadian rhythm, making it harder to fall asleep at the ideal time.
11. Manage Stress and Anxiety
Stress can be a major sleep disruptor. Incorporate relaxation practices such as journaling or mindfulness meditation to help reduce your stress levels before bedtime.
