By: Steff Willis
We all know, in theory, how crucial sleep is, but in practice, getting those full eight hours of shuteye can feel like a real challenge.
In today’s fast-paced world, sleep often takes a backseat to work, entertainment, and other daily routines.
However, a good night’s sleep is pivotal to our overall well-being.
In a recent interview, CEO of the Sleep Health Foundation, Dr. Moira Junge, delved into why sleep is so crucial and provides practical tips for achieving better rest.
Dr Junge is a Health Psychologist with a doctorate in Psychology. Along with her role at the Sleep Health Foundation she also serves on the healthylife Health Advisory Board. Her first ten years of her health career were spent as a registered nurse and then as a Health Psychologist she focused on health challenges and behaviour change at an individual and population level before transitioning to health promotion and community advocacy.
“People often forego sleep for watching TV, gaming, or even working out,” Dr. Junge observes.
“While you can push through a day on reduced sleep, the long-term ramifications can be significant.”
What Constitutes a Good Night’s Sleep?
According to Dr. Moira Junge, the definition of a good night’s sleep isn’t as straightforward as merely logging a specific number of hours.
“A good night’s sleep does not have a strict definition of how many hours you should have,” she explains.
“For most adults, it’s about regular, consistent sleep within the ballpark of seven to nine hours per 24-hour period.”
She emphasizes that quality sleep leaves you feeling rested and ready to tackle the day, without the need for unintentional naps or poor mood regulation.
“Sleep supports nearly every aspect of our mental and physical health. From cardiovascular and nervous system health to immune function and growth hormone secretion, sleep is essential.”
Practical Tips for Better Sleep
The Sleep Health Foundation has lots of resources on their website to help improve your “sleep hygiene” which Dr Junge describes as the routines and structures that can help you sleep well on a regular basis.
She recommends placing extra emphasis on unwinding an hour before bed to help differentiate between work and relaxation time as well as understanding the power of light and dark.
“Once it’s dark outside… put yourself into dim light conditions” Dr Junge said.
“Your household should be quite dark. People got the message around screens and bright light, but they don’t turn off their overhead lights”
Dr Junge encourages exposure to natural light as quickly as possible after waking.
“What works for me is a morning walk… So for me, it suppresses my melatonin and it builds my sleep pressure. I have a predictable cycle of roughly eight hours because I walk and get in the light at the same time every morning”
Dr Junge acknowledges that this isn’t possible for everyone and there some additional resources for parents and shift workers on the Sleep Foundation website.
Addressing Chronic Sleep Issues
For those who continuously struggle despite making lifestyle adjustments, Dr. Junge stresses the importance of seeking professional help.
“Sleep is a core pillar of health” Dr Junge said.
“Don’t put up with bad sleep. Make sure that you try to rectify it and if it hasn’t been improving, please, please, please seek help because it is modifiable, and you deserve good sleep”.
Article supplied with thanks to 96five.
Feature image: Photo by Kinga Howard on Unsplash