8 simple ways to get a more peaceful sleep
In today’s fast-paced, productivity-focused culture, it can be difficult to prioritise sleep, but what if sleep is the key to helping your overall health? Health and Wellbeing expert Amie Leckie shares how vital sleep is for your heart health.
Sleep is the foundation that underpins our health; if we aren’t well-rested, it is harder to make wise food choices or muster up the energy to exercise. The NHS recommends most adults need seven to nine hours of sleep per day. In the UK, over 37 million or 71% of people do not get this amount of sleep, with the average adult getting six hours and 24 minutes of sleep.
Amie Leckie, Health and Wellbeing Specialist at Heart Research UK, says: “While we sleep soundly, our brains and bodies remain active, at one point in the sleep cycle our brain fires more rapidly than when we are awake.
“Sleep allows our bodies to repair cells and clean out toxins that may have accumulated in the brain. During sleep, we consolidate memories by processing and storing information we gather during our wakeful time. Sleep also impacts our metabolism, mood, hormone balance, immune function and disease resistance.”
How does sleep impact overall health?
Research has shown that sleeping less than seven hours a night is associated with various adverse health outcomes.
Increases our risk of obesity
Studies have found that individuals who regularly sleep less than seven hours a night are more likely to have a higher BMI (body mass index) and develop obesity than those who sleep more.
“Sleep plays a role in body weight regulation due to its effect on our hunger hormones,” says Amie. “Sleep deprivation disrupts the hormones ghrelin and leptin, which work together to regulate hunger and satiety. Generally, if you have under-slept you will crave high-calorie and energy-dense foods, usually cakes, biscuits, crisps, pastries, burgers, pizza and chips, which contribute to weight gain.”
Raises the risk of diabetes
Insufficient sleep has been linked to insulin resistance, which is a sign of type 2 diabetes. Insulin resistance occurs when cells do not respond effectively to insulin, leading to elevated blood glucose levels. Overtime, this can develop into diabetes. Studies have shown that even short-term sleep deprivation can impair glucose metabolism and insulin sensitivity.
Sleep impacts our mental health
Sleep is closely linked to mental health, with sleep disturbances being both a symptom and a cause of mental health disorders.
“Chronic sleep deprivation can lead to increased stress, anxiety, and depression. Conversely, these conditions can further exacerbate sleep problems, creating a challenging cycle for affected individuals. Prioritising sleep can improve mood, cognitive function, and overall mental health,” Amie says.
How does sleep affect your heart?
The above health concerns are all risk factors for heart disease, meaning if you experience one or more of the above, you are more likely to develop coronary heart disease.
Lack of sleep can also directly impact the cardiovascular system. A study published in the Journal of Clinical Cardiology in 2023 found that less than five hours of sleep a night is highly associated with an increased risk of a heart attack.
Blood pressure
Sleep is essential for regulating blood pressure, impacting our hormones. During restful sleep, our blood pressure naturally lowers, giving the cardiovascular system a much-needed break. Studies have shown that people who sleep for less than six hours a night can have steeper increases in blood pressure, and if you already have high blood pressure, poor sleep can make your blood pressure worse.
Inflammation
Chronic inflammation is a key player in the development of heart diseases and poor sleep has been shown to increase inflammatory markers in the body.
Amie explains: “Inflammation damages blood vessels, promotes plaque buildup, and contributes to atherosclerosis, a condition where the arteries become narrowed and hardened. This increases the risk of heart attack and stroke.”
Heart Rate Variability
Heart rate variability (HRV) is a measure of the variation in time between each heartbeat. A higher HRV indicates a healthy, responsive cardiovascular system, while a lower HRV is associated with stress and poor cardiovascular health. Sleep quality directly influences HRV, with poor sleep leading to decreased HRV and increased cardiovascular risk.
How do you get better sleep?
Understanding the impact poor sleep has on your health means it’s easier to make lifestyle changes to help ensure you have a good night’s sleep. Here are some easy tips that can change your quality of sleep.
Improving your sleep environment
We sleep better in a cool room, the ideal temperature is around 18 degrees Celsius and having a thermometer in your room can help you measure it. Our bedding also impacts how we sleep, by having bedding made from natural fibres, such as wool or cotton, can help regulate our body temperature to stay cool.
Having a dark room is also essential, you can invest in blackout blinds and remove standby lights that do not give out red light, as red light does not disrupt our sleep.
Limit your time spent on screens
The blue light emitted by phones, tablets, computers and televisions can interfere with the production of melatonin, a hormone that regulates sleep. Limiting screen time before bed can improve sleep onset and quality, try reading a book instead.
Avoid caffeine, alcohol and smoking
Caffeine and nicotine are stimulants that can disrupt sleep. Avoiding these substances, especially in the afternoon and evening, can help promote better sleep. Caffeine stays in the body long after it has been consumed and can disrupt sleep, even after six hours after drinking a caffeinated beverage, half of the caffeine is still present in your body. Alcohol, while not a stimulant, also negatively impacts our sleep, lowers our HRV and decreases the amount of deep sleep we get.
Avoid eating before bed
Eating a large meal close to bedtime can delay the onset of melatonin release, meaning we don’t feel as sleepy before bed. Eating or snacking in the hours before bed can lead to poor-quality sleep. Try to avoid eating for at least two hours before bed, if you need a bedtime snack, opt for something light that will hopefully have minimal impact on your sleep such as a banana and some yoghurt.
Increase your physical activity
Regular physical activity has been shown to improve sleep quality. However, try to avoid vigorous exercise close to bedtime, as it can be stimulating.
Getting morning light and outdoor time
If you struggle to fall asleep, getting outside as soon as possible after you wake up may help. Getting natural daylight into our eyes can help to set our circadian rhythm by letting our bodies know it is time to wake up. Also, spending more time outdoors during the day positively affects our sleep that night.
Reducing stress and anxiety
Chronic stress and anxiety can significantly impact sleep quality and our ability to fall asleep. Incorporating stress management techniques, such as mindfulness, deep breathing, yoga, and even journaling before bedtime can improve sleep.
Keep a diary
If you are someone who struggles with sleep, download our Food & Movement Journal, where you can keep track of meals and physical activity. Here you can log your quality of sleep, and it can be useful to identify patterns affecting your sleep.
Sleep is a critical component of health and well-being, influencing body weight, chronic disease risk and cardiovascular health.
Download our Sleep Hygiene Checklist to help you get started on creating a perfect bedtime routine, you can stick it to your bedroom wall or bathroom mirror, somewhere you will see it regularly to remind you.
In a world that often values productivity over rest, it is crucial to recognise that good sleep is not a luxury – it is a necessity.
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