The Relationship between Sleep and the Challenge
Sleep expert, Dr Carmel Harrington, discusses with us the importance of sleep, particularly in relation to participating in the Michael Tynan Challenge.
Most of us know that sleep is important for our health and wellbeing, but are we getting enough of it? Today, many of us are sleeping an average of 6.5 hours a night. This is far from the recommended 7-9 hours we are told is vital to achieving our optimal wellbeing.
According to Dr Harrington, there are three pillars of health; diet, exercise and sleep! Sleep is just as important as your diet and exercise, because it can affect your brain health, physical health and mental health.
Sleep is an important factor for our brains, as it helps them to reset. Daily brain activity results in the accrual of toxins, which can only be removed through having QUALITY sleep. Without this quality sleep, our brain will store the toxins, impairing our ability to think clearly, creatively, process information and problem solve. Any productivity gains that we think we are getting by cutting back on sleep are quickly undone by the negative effects that sleep deprivation has on our ability to access higher-level brain functions.
Not only is our brain health impacted by lack of adequate sleep, but so too is our physical health.
Physically, when we are sleep deprived, we are much more likely to catch a cold or flu in the short term. However, in the long term, the effects of poor sleep could result in serious chronic diseases such as heart disease, Type 2 Diabetes and breast cancer. One of the most common effects of long-term sleep deprivation is obesity, due to a combination of increased hunger and a reduction in our metabolic rate (dropping by as much as 10%).
Many of us also do not get enough exercise in our day. Even though our brain is tired, our body isn’t. Because of this, it is always good practice to have at least 20 minutes exercise every day, which can easily be achieved by going for a walk at lunchtime. However, make sure that you don’t exercise within 3 hours of bedtime, as this only serves to alert your body.
Not only do we need good sleep to achieve peak performance physically, but we also require it for good mental health. Not surprisingly, a lack of sleep is linked to a lack of motivation and a generalised negative mood state. Depression can cause poor sleep, however it is important to be aware that consistent lack of sleep can also be a contributing factor for depression.
But, there is GOOD NEWS! When we do get the regular quality sleep we need, we are healthier, happier, more motivated, better thinkers, and are more likely to eat and exercise well. And, just in case you need more convincing, research also shows that we look more attractive!
Taking in all this information about brain, physical and mental health, here are Dr Harrington’s summarised tips for getting a good night’s sleep:
Treat sleep as the third pillar of health alongside diet and exercise
Create a consistent sleep schedule
Switch off all technology at least one hour before bedtime
Avoid alcohol (it is a sleep stealer), caffeine after midday, and do not exercise or eat a large meal within 3 hours of bedtime.
Make your bedroom conducive to good sleep - it needs to be dark, quiet and cool (an ideal sleeping temperature is around 18°C)
Exercise during the day to improve the quality of your sleep
Overall, the research is clear. Having a quality good night’s sleep is fundamental to achieving our peak mental and physical performance, along with good diet and exercise. So, be the best person you can be tomorrow by getting the 8 hours of sleep you deserve tonight.
Want to listen to Dr Carmel Harrington discuss the importance of sleep in relation to the Challenge? Click here to watch.
Source: A.H.Beard, in consultation with Dr Carmel Harrington