On the 10th day of Christmas my trainer said to me...sleep!

How many hours sleep do you get a night?

Sleep is as important as nutrition and exercise for your general health and well being. The average adult needs between 7.5-9 hours a night. I know sometimes I don't get that and it impacts me a few days later. In fact a couple of days ago I was so tired I drove a friend to an appointment, left the lights on, drained the car battery and had to call out breakdown recovery to come and rescue me. I was however in a location accessed only by a low bridge which of course the van couldn't fit under. This if course meant the heavy power pack to start my car had to be carried and it was pouring with rain - I'm pretty sure the breakdown guy loved his job that day!

Sleep deprivation generally makes me feel sluggish and the snooze button gets used at least 5 times in a morning. I start to crave instant energy foods with a high sugar content and then suffer later with the energy slump...and so the cycle continues.

Sound familiar to anyone?

The negative impact of sleep deprivation include:

• inability to make decisions
• frequent colds and illnesses
• inability to cope with stress
• weight gain
• fatigue
• difficulty in concentration etc

There's a difference between getting enough sleep to 'get by' and getting enough sleep for your body to work in optimal condition. You may feel like you're getting enough hours sleep but still waking up groggy. If this is the case you may not be getting enough quality sleep or waking during the wrong stages of sleep.

Without going into too much detail, if the sleep stages are disrupted (particularly in rapid eye movement REM stage) it could leave you feeling tired. 

Non REM Sleep:

- Stage – This stage lasts about five minutes. Eyes move slowly under the eyelids, muscle activity slows down, and you are easily awakened.

- Stage 2 - First stage of proper sleep - lasts from 10-25 minutes, eye movements stop, heart rate slows down and temperature goes down

- Stage 3 - Difficult to wake up and if you are woken it's fairly difficult to adjust quickly. 

REM sleep:

- About 70-90 mins after falling asleep properly. This is where you dream! Heart rate and blood pressure increase and limbs are paralyzed. 

Your body follows a pattern throughout the night fleeting between non REM and REM sleep and a full cycle lasts approx. 90 mins. This then repeats a few times throughout the night.

So over the Christmas period try and get some more zzzzzz! If this is something you struggle with try keeping a sleep diary. We will be doing more of these diaries in the new year but get a head start and see the difference a few good nights can do. 

Use the helpful hints below to get you started:

• Aim to set a wake up time that's a multiple of 90 minutes so you're not awoken by your alarm within a deep sleep 
• Turn off screens 45 mins before bed
• Take a bath to make you relax
• Try and set the same bedtime each night
• During the day get as much light in as possible
• Make the room as dark as possible at night
• Do a few stretched before bed

Enjoy some good sleep this Christmas time!!! Only 3 days to go!!!!!