The Deep Sleep

A building epidemic is rising in the midst of the modern world. It is insidious, silent but has massive impacts upon the population locally and globally. This lack of sleep crisis is adding to the already detrimental lifestyle factors that plague large numbers of people. This contributes to things like heart disease, diabetes, cancer and all those other secondary conditions that evolve from not taking care of the important things.

How much do you need? Everyone is unique. There is no set time. Studies suggest 7-8 hours of quality sleep will do wonders for your general health and recovery. But of course, we all know those people full of energy who still thrive on 5 hours of sleep a night.

The main thing is that you're getting some quality. This means you wake up feeling fresh.

What can you do? There are some things that ensured a good sleep 30 years ago that you would do well to reinstate in your pre-bed routine.

1. Eat dinner a few hours before sleep - Eating requires large amounts of fuel to digest food. All that blood going to your stomach means if you are sleeping soon after, you will be using all that rest time in digestion. Try to space it out so by the time you go to bed, you've had enough time to digest dinner and when your head hits the pillow, all that energy will be going into cellular repair and regeneration.

2. Remove screens from the bedroom - If you're watching a bright light minutes before bed, especially at close range with a tablet, then you are depriving your brain of precious oxygen needed for a well rested nap. Ever tried to look at the sun? Pretty hard without blinding yourself. That light is absorbing oxygen in your visual cortex immensly faster than you can deliver it. So you lose cellular function. To a lesser degree, light sources will have a similar effect. Ditch the phone!

3. Prepare the room - some sort of self suitable order will create an environment fit to sleep. Organise the day ahead. Clear the clutter. The Japanese have it right with Feng shui'.

4. Start on your back - lying supine is the least stressful position for our bodies under gravity. Start on your back and allow all your muscles to unwind.

5. Pillow / Mattress - again, very individual, but find what works for you. Generally a slimmer pillow if you are a back sleeper, and support for your neck if on your side. Try to avoid prolonged stomach sleeping. There are contoured pillows which can create support in both back and side positions. For the mattress, try something a little more firm. It may take a little to get used to, but if you are sinking into your mattress it's time for a new one.

When you wake up have a glass of water. Sleep can be dehydrating and the cause of general stiff muscles especially if you haven't had much water to drink the previous day. Have the glass of water ready. It will get things going!

The study linked to this article explains how sleep deprivation has been shown to increase pain sensitivity in healthy adults. If your body is running low, expect performance to reduce and pain to heighten.