Who needs sleep?
Many people view sleep as just something the do at the end of a long day. But it’s important to think of sleep as an important investment in your wellbeing. Every hour of sleep that you bank each night will give your body and mind valuable returns in the future. Similarly, losing 90 minutes of sleep in a night can cost you up to a third of your productivity the following day. Think about how important that is for a dental practitioner who must be able to remain alert and focused all day.
Why is sleep important? When we sleep, it gives both our mind and body the chance to recharge and repair. Without enough sleep our brains cannot function properly, particularly impairing things like concentration, decision making and memory. Parents (and anyone who’s served in the military) will understand well why sleep deprivation is used for torture and interrogation purposes. So good sleep is critical to our physical and emotional wellbeing.
Importantly, a poor night of sleep will impact on your entire day - you might skip your morning run or trip to the gym and be more likely to grab a sugary treat for an energy boost. This creates a negative cycle that can then impact on sleep the next evening. This can have an ongoing effect on your wellbeing and your work performance.
Here are some tips for good sleep:
Have a regular sleep routine: Try and go to sleep and wake-up at the same time each day and try to avoid excessive sleeping in on days off.
Have a wind-down routine before bed: No surprises here - get off your devices an hour before bed, switch off the TV and read a book or do something to relax and unwind.
Improve your sleep environment: Make your bedroom conducive to sleeping - not too warm, reasonably dark and quiet.
A bed has (mostly) only one purpose – if you can, make sure the bedroom is considered a sleep only area. Try to avoid having a desk in your bedroom, and particularly avoid working from your bed.
Regular exercise: The evidence says that regular moderate exercise can help improve sleep quality.
Make good healthy eating choices: Not only does food affect your mood, but it can in turn affect the way you sleep. Avoiding sugary treats and loading up on whole foods not only improves your energy levels but can also help you sleep.
Avoid stimulants: Caffeine, nicotine and alcohol before you go to be will all interrupt your sleep and increase tiredness and fatigue.
Get some sunlight: Circadian rhythms are important in regulating sleep and waking, so getting out into the morning sun is important.
Above all, rethink the way you think about sleep. It’s not just something we do at the end of the day, but something that is an important part of your overall wellbeing.