People of different age groups will have different sleep times and sleep durations due to hormonal and physiological changes. It is recommended that we sleep for approximately 6-8 hours per night.

Sleep is a complex process and brain functions require different stages of sleep to work effectively and efficiently.   One of the most important benefits of sleep for the brain is memory, sleep also supports a healthier gut, immunity and weight management.

The importance of deep, restorative sleep is a growing topic of discussion and research due to the multitude of processes that take place during this time.

During deep sleep you are physically paralysed. Your body goes into rapid repair, this includes re-balancing, cleansing, restoration and renewal. The better deep sleep you have, the more refreshed you feel the next day.

If you are not able to fully switch off at night, you may sleep and dream but may not ever reach this state of re-setting which enables you to wake up the following day feeling refreshed.

Recent research has shown during a deep level of sleep the processing of information and storing it as a long-term memory takes place, so if you are not achieving this state it can impact your memory.  In order to reach deep sleep, (the essential state of sleep) the body needs to be able to produce adequate amounts of the sleep hormone, melatonin.

During periods of stress and anxiety, you may find it harder to sleep and this will have a knock-on effect of being able to reach a deep sleep state as inefficient amounts of melatonin are produced. Your brain becomes partially inactive due to increased production of the stress hormone cortisol.  Light exposure, caffeine, food consumption, hydration and exercise are other factors that can impact sleep quality.

What can you do to sustain high quality sleep and achieve the best brain optimisation? 

• Develop a regular sleep/wake cycle by going to bed and waking up at the same time each day
• Reduce consumption of caffeine after 12pm
• Increase exposure of sunlight/ bright light in the morning and during the day
• Avoid exposure to blue light from technology including TV’s and phones at least 1 hour before bed
• Consume your last meal at least 3 hours before you go to bed
• Try and exercise in the morning or during the day and only do low impact exercise at night
• Ensure you are hydrated, with consumption of water and minerals
• Have a hot bath before bed
• Sleep in a cool bedroom with black out blinds or use an eye mask

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