What does the science say?

Sleep is our primary restorative process, a time for our bodies to repair and recharge. So vital is sleep to our health that we’d die if deprived of it for long enough! Without good quality sleep, we don’t stand a chance at performing well at work, in our workouts, or even in our relationships. What’s more, having restless or too little sleep can increase our chances of developing heart problems, respiratory disorders, diabetes, stroke and even Alzheimer’s disease. Men have even more reason for concern seeing as just 1 week of sleep restriction has been shown to significantly drop testosterone levels. Prioritising high-quality sleep by focusing on good sleep hygiene practices is one of the best things we can do for our health.

One of the most common ways in which we sabotage our own sleep is the nightcap, an alcoholic drink taken shortly before climbing into bed. The consumption of small amounts of alcohol is usually fine for our health and, in fact, might have a few health benefits. However, the research is clear in showing that even one drink taken shortly before bed can wreak havoc with our sleep quality. It might feel like it helps us to fall asleep quickly but the quality of our sleep later in the evening will be compromised.

In a recent study of 4098 subjects, alcohol intake was dose-dependently associated with disturbances in the autonomic nervous system and insufficient recovery. Moderate drinkers saw a 24% reduction in sleep quality while those with high alcohol intake decreased their physiological recovery by 39.2 per cent! Worryingly, being fit and physically active or being young did not protect from these effects of alcohol.

So, to wake up feeling energised and ready to perform at your peak follow these sleep hygiene tips:

• Skip the nightcap
• Try to go to bed and wake up at the same time – even on weekends
• Turn off electronic devices 30 minutes before bedtime
• Aim for at least 7 hours of sleep every night, even if that means closing the laptop a bit earlier
• Get lots of physical exercise, research shows that it improves sleep quality
• Eat a healthy diet and avoid consuming caffeine after lunch
• Have your dinner early in the evening with a light, healthy snack later if needed
• Make sure your bedroom is dark and the temperature is cool

Sweet dreams!