The answer is more complicated than you might think. While a Sunday lie-in will not negatively affect your long-term health, and may actually lead to some short-term benefits, frequently getting more than eight hours sleep a night is a stepping stone to some serious physical and mental conditions.

Below are some of the pros and cons of oversleeping, so you can gain a better understanding of how it might be impacting your health.

The Pros

First and foremost, getting extra sleep on weekends can help you catch up on sleep you’ve lost during the week.

Many of us don’t get enough sleep during the week, thanks to early starts, work-related stress, and family and social commitments. Prolonged periods of poor sleep can result in fatigue, lower mood, as well as chronic conditions like high blood pressure and heart disease. Staying in bed for an extra couple of hours on a Saturday or Sunday may help negate these ill-effects in some instances, leaving you feeling refreshed.

Another benefit of sleeping in at the weekend is that you feel better about your sleep.

This may not sound important, but it is. Simply believing you’ve had a restful night’s sleep will make you feel more energised and happier throughout the following day, which in the long-term can help combat health issues like anxiety and depression.

Lastly, sometimes extra sleep is the best way to recover from illness and injury.

It’s when we are unconscious that our bodies can spend the energy they would otherwise use to power our brains and limbs on healing injuries and fighting disease.

It’s true what they say, everything feels better after a good night’s sleep, whether it’s your mood, a case of the flu, or even a broken bone.

The Cons

While sleeping in might not be bad for you, per se, it might not necessarily be good for you either, depending on your overall sleep habits.

The main drawback of sleeping in is that it can throw your body clock out of sync. Your circadian rhythm is your 24-hour body clock. It dictates when you feel tired and when you feel wakeful, as well as when you feel hungry.

Most of us fall into a natural rhythm over time: we eat at the same times every day, we go to bed at roughly the same time, and we wake up at the same time. By sleeping in, you disrupt your natural routine, potentially causing a form of circadian misalignment known as social jetlag. When you wake up later than usual, you’ll likely eat later than usual, and stay up later as you won’t feel as tired.

Lying in every Sunday won’t have much impact beyond a sluggish Monday morning, but if you’re constantly out of alignment with your own body clock, this can heighten your risk of diabetes, depression, heart disease and even cancer.

Another potential drawback of lying in is that it might not help you recover as much sleep as you think. If you only get five or six hours of sleep during the week, an extra hour or two in bed at the weekend won’t make much of a difference. In fact, since most people tend to go to bed at least two hours later at the weekend, you may in fact be getting less sleep despite your lie-in.

An occasional lie-in can provide a boost to your mood and aid recovery, but too much of a good thing will play havoc with your health.

Looking to improve your sleep quality? Start by getting the sleep surface right. Explore the Mammoth Perks range today here.

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Our circadian rhythm – or body clock – is what regulates our sleep pattern, as well as our appetite and other bodily functions. As it gets dark, our brain releases melatonin to relax us in preparation for sleep, which has the additional effect of lowering our body temperature. So, to put it simply, the cooler we are, the easier it is to drift off.

But what can you do on those nights when it’s impossible to cool down, when the external temperature starts to interfere with your regular sleep pattern? 

Here are some steps you can take to keep yourself cool through the night so you can wake up feeling refreshed.

What to do before bed

Your body takes time to prepare you for sleep, so you should follow suit. Take the following precautions to create the optimal sleep environment even at the height of summer.

Get the right bedding

 Not all mattresses, duvets, and pillows are created equal. Some bedding, particularly those made of thick foam, are designed to trap body heat to keep you warm, which nice in winter, but not in summer. Other bedding – such as mattresses with ventilated latex components and open coil systems to circulate air, and latex, foam, and wool pillows – will help keep you cool. Similarly, sheets and pillowcases made of linen and cotton will not retain your body heat.

Keep curtains closed

Keep the sun and heat out of your room by keeping the curtains closed throughout the day. Blackout curtains are particularly effective.

Exercise earlier in the day

Exercise ups your body temperature and makes you feel more alert, so it is best done in the morning or earlier in the afternoon. Anything more taxing than a low-impact yoga session in the evening will cause your temperature to spike and heartrate to increase, resulting in a few hours tossing and turning as it inches back down.

Have a hot bath or a hot drink

While these things might not appeal if you’re already hot, if taken a couple of hours before bed, your body temperature will have fallen lower than it previously was by the time you crawl under the covers. 

What to do while you sleep

These measures will help to keep you cool and comfortable throughout the night.

Choose the right nightwear

Just as the material of your bedding can impact how well you sleep, so too can the material of your pyjamas. Insulating material found in a lot of pjs and sweats will trap heat, whereas linen and cotton breathe better. Alternatively, many people prefer to sleep nude or semi-nude in summer.

Put your hot water bottle to use

Hot water bottles can be useful all year long. Instead of filling it with boiled water, fill it with cold water and place it in the freezer for a couple of hours before taking it to bed.

Keep ice water on the nightstand

Lowering your internal body temperature with a few gulps of water will help lower your external body temperature too. 

Abandon the duvet

Duvets are designed to keep us warm and cosy, not cool and refreshed. Instead of trying to sleep under a duvet, sleep under a single sheet, or even the throw you use in winter for extra warmth.

Freeze your pillowcases

A final, more unusual tip is to put your pillowcases in the freezer for an hour or two in the evening. This will certainly keep you cool as you fall into the deeper stages of sleep.A beautiful hot sunny day doesn’t have to mean an uncomfortable night. With a little ingenuity, you can enjoy restful sleep all year long.

Looking to improve your sleep quality? Start by getting the sleep surface right. Explore the Mammoth Perks range today here.

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As sleep science has advanced, our understanding of the link between sleep and physical health has deepened significantly. It is now clear that it is when we are asleep that our bodies carry out the most important work: repairing muscles and injuries, expelling waste and, above all, strengthening our immune responses to ensure that we are fighting fit by the time we wake.

Getting enough rest is therefore essential to supporting the important work and delicate balance of our immune system.

How sleep affects the immune system

Good sleep is the foundation of good health. Prolonged sleep deprivation weakens the immune system, impacting the body’s ability to fight off viruses, harmful bacteria, and even nastier invaders, like tumours.

Innate and adaptive immunity

The defences provided by your immune system can be broadly placed into two categories: innate immunity and adaptive immunity. Innate immunity is the first and broadest line of defence. Your body finds something which doesn’t belong and breaks it down, expelling the waste matter. Adaptive immunity refers to immunities developed over time; those more targeted defences you build up to counter previously invaders, like the chicken pox virus.

Sleep provides invaluable support for both your innate and adaptive immunities. During sleep, when your body is in ‘low power’ mode, your immune system can focus almost solely on increasing the production of certain proteins, cells, and molecules. 

Cytokines

One of the proteins produced is cytokines, which act as messengers for the immune system, telling white blood cells when a pathogen has been found which needs to be destroyed. This can cause an inflammatory response, which helps with recovery from injury and the fighting of infection.

Immune memory

Also, just as sleep is known to improve memory and brain function, it also helps maintain ‘immune memory’, allowing the immune system to remember how to recognise and react to particular threats.

Our immune system is delicately balanced, and self-regulating. As you begin to wake, the inflammation process that comes from the production of beneficial cells and proteins settles, showing that high-quality sleep is vital for a well-functioning immune system.

How the immune system affects sleep

The immune system can impact sleep in numerous ways, most notably when your body is dealing with an infection or virus.

Fatigue

One of the most common symptoms of many illnesses is tiredness. When battling infection, you will likely spend more time in deep sleep, where your bodily functions and metabolism are at their lowest, allowing your immune system to spend as much energy as possible battling the foreign threats undermining your health.

Fever

Fever is a common immune response to infection, as an overheated body is a hostile environment to invading pathogens. Deep sleep frees your immune system up to mount a high fever response, expending energy in the production of more infection-fighting proteins, cells, and molecules. You will respond to this increase in temperature by shivering, which is not possible outside of deep sleep.

How can you improve sleep for an improved immune system?

There are many steps you can take to improve the quality of your sleep.

Maintaining a consistent sleep routine is the most effective way to improve sleep quality. Go to bed and get up at the same time every day, don’t eat too close to bedtime, and try to avoid screens, caffeine, and strenuous exercise in the hours before sleep. Also, try to make your bedroom as cool and dark as possible.

If you suffer from a more serious sleep disorder, such as insomnia or sleep apnoea, ask your doctor to refer you to a sleep specialist. Sleep health is essential for overall health.

Looking to improve your sleep quality? Start by getting the sleep surface right. Explore the Mammoth Perks range today here.

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Many people are turning to sleep trackers to gain a better understanding of their sleep habits. The production and distribution of sleep tracker technology is a multi-billion-dollar industry, but what exactly can we learn from tracking our sleep, and what benefits do they have for our sleep health?

What is a sleep tracker?

As the name suggests, a sleep tracker is any device which is used to monitor your sleep cycle.

There are many such devices available, some of which are made by well-known tech companies. Some are designed to be left on your bedside table while you sleep, whereas others must be strapped to your wrist or placed on the pillow.

The potential benefits

Here are a few of the ways in which a sleep tracker might help you:

Having access to your sleep information will tell you how long it takes you to fall asleep, and how long you end to sleep each night. Without this information, it’s impossible to know for certain how many hours sleep is typical for you, thereby making it more difficult to make informed changes to your sleep habits and schedule.

A sleep tracker can help you discover any triggers which disrupt your sleep. For example, if a tracker tells you that you sleep much worse on nights when you’ve consumed alcohol, you will know to cut down on your alcohol consumption to improve the quality of your sleep.

If you can learn how interrupted your sleep is, you can measure when you tend to wake, and if these times align to any changes in your environment, such as sunrise, or the central heating coming on.

Many sleep trackers help you to gently wake up in the morning, thus promoting a healthier morning routine.

The potential drawbacks

While sleep trackers can be useful, they can also be unhelpful or even harmful, depending on who is using them and why.

The use of a sleep tracker causes certain people to overthink their sleep habits, developing an obsession which can impede sleep rather than aid it. Checking the tracker in the middle of the night or trying to have a ‘perfect’ night’s sleep instead of merely a healthy one are potentially dangerous behaviours.

Sleep trackers don’t provide perfect data and may be easily fooled depending on the type of sleeper you are. For example, if you move a lot while you sleep or talk in your sleep, a tracker might tell you that you’re getting a worse night’s rest than you actually are.

One of the biggest obstacles to healthy sleep these days is an overexposure to technology. While technology can be a wonderful thing, it can also cause a lot of health problems, such as anxiety and addiction. Sleep experts often tell their patients to avoid looking at a screen in the hours immediately before going to bed, and by adding another data-collecting screen to your life, you may be doing more harm than good.

Lastly, using a sleep tracker may give you a false sense of productivity; the feeling that you’re doing something to tackle the problem of poor sleep, when you actually aren’t.

Having data is one thing, acting on it another. The way to achieve regular restful sleep is to make behavioural changes, such as cutting down on screen time and alcohol consumption, creating the optimum sleep environment, and sticking to a consistent sleep pattern. A sleep tracker may help you to make these changes, but you have to be willing to take the next step yourself.

Looking to improve your sleep quality? Start by getting the sleep surface right. Explore the Mammoth Perks range today here.

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Both insomnia and poor diet can cause long-term serious health problems, from high blood pressure to mental health issues, but a diet which aids restful sleep will help keep you healthy, happy, and ready to face the day.  

Here are some foods you should avoid, and others you should embrace, for a good night’s sleep.

Avoid alcohol and caffeine

A glass of wine or two before bed might seem like the perfect way to drift off, but alcohol is often more of a hindrance to good sleep than a help.

While alcohol will help you pass out, it will also make you more likely to wake up during the night. If you suffer from sleep apnoea, or are a heavy snorer, alcohol will only exacerbate these problems, and may give you a nasty case of acid reflux to boot.

Caffeine is just as bad for sleep quality, making it harder to fall asleep in the first place. It is a stimulant, keeping your mind active and therefore less able to fall into the deeper sleep stages. Be sure to check the labels on sodas, ice cream, and sweets, so you can avoid hidden caffeine in the 4 – 6 hours before heading up to bed.

Embrace camomile tea

Instead of a nightcap or an after-dinner coffee, try a cup of camomile tea to help you relax in the evening.

Camomile contains antioxidants which bind certain receptors in the brain, helping you to unwind and grow sleepy. The fragrant, delicate taste is also a plus.

Avoid spicy food

Spicy food can give you heartburn and indigestion, but it also raises your body temperature.

As the body prepares for sleep, it begins to cool down because it is using less energy. If you raise your temperature by eating spicy foods, doing some late-night exercise, or turning up the thermostat, you will find yourself less able to relax, and more likely to toss and turn long into the night.

Embrace protein

Eating small amounts of protein before bed is thought to promote tiredness, and result in less waking throughout the night.

High protein, low fat food like turkey may therefore promote tiredness. Turkey in particular contains the amino acid tryptophan, which increases the amount of melatonin your brain produces. Melatonin regulates your internal clock, signalling to your body that it’s time to sleep. 

Nuts, especially almonds, are another good source of protein and melatonin. Almonds are also full of vitamin B and magnesium, two things which are thought to reduce insomnia. Additionally, their plentiful healthy fats and fibre reduce the risk of heart disease and diabetes. 

Avoid excess sugar

Desserts, sweets, chocolate, and sugary drinks will make your blood sugar spike, then crash, which will play havoc with your sleep pattern. 

Foods which release their energy slowly will help you relax more, instead of foods which unleash all their energy in one go.

Embrace kiwis and cherries

Kiwis are nutritious and packed full of fibre and antioxidants, aiding your digestive health and therefore your sleep health.

They also provide you with serotonin, a chemical which aids rest and helps you feel content and relaxed. 

Similarly, cherry juice contains plentiful antioxidants to aid sleep health, including melatonin. Both cherries and kiwis are known for their anti-inflammatory properties, so if your insomnia is due in part to joint pain, they may be just the solution you’ve been waiting for.

A healthy diet makes for restful sleep, which makes for a longer, happier life.

Looking to improve your sleep quality? Start by getting the sleep surface right. Explore the Mammoth Perks range today here.

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There are multiple reasons why summer disrupts our sleep, but by adjusting your nighttime habits to fit the season, you can get the rest you need and wake up feeling ready to enjoy everything summer has to offer.

Establish a sleep routine

Our bodies run on our circadian rhythm, an internal clock which dictates when we feel tired and when we feel wakeful. This rhythm works best when it follows a regular routine, and works worst alongside an irregular lifestyle.

Try to go to bed and wake up at the same time every day, even on weekends. This will give your internal clock a regular schedule to follow, teaching it when it should wind down for sleep and when it should wind up for some additional energy. 

Follow a consistent sleep schedule for a few weeks to increase the quality and quantity of your rest.

Create the optimal sleep environment

Winter is the season of cold and dark, two things which aid sleep. 

When we’re cold and deprived of light, our circadian rhythm slows down to aid the conservation of energy. Conversely, when we’re exposed to plenty of heat and sunlight, we find it much harder to get to sleep. 

The solution is to create as cool and quiet a sleep environment as possible. Blackout blinds on the windows, and a fan or air conditioner in the bedroom will better prepare your body and mind for sleep.

Turn off the tech

Exposure to light stimulates us, telling our brain we need to be aware of what’s going on around us. This is true of sunlight, and it’s also true of the blue light which emanates from your phone and tablet.

Try to avoid looking at a screen in the hour or two before going to bed. Instead, do a relaxing screenless activity, like reading a book, writing in a journal, talking to a loved one, or listening to music. 

Leave your phone face down and away from the bed while you sleep, to prevent flashing message alerts from waking you up.

Exercise in the morning

Exercise makes us tired, that much is obvious, but the time of day in which you do your exercise has as much impact on how well you sleep as the amount of exercise you do.

Getting active in the morning will increase your heart rate and body temperature, winding up your circadian rhythm and making you feel alert and full of energy for the next few hours. Getting active in the evening will do the same thing, and therefore make it harder for you to fully relax before bed.

Save your daily exercise for early in the day to ensure the best night’s sleep.

Adjust your diet

Cold temperatures cause our body to use up more energy quicker, which is why eating a hearty meal late on a winter’s evening will not disrupt your sleep as much as the same meal would in the summer.

A large meal takes a long time to digest, especially when you’re warm, so eating late will likely result in you lying awake feeling bloated and even hotter long into the night. Adjust your eating habits for the summer, eating lighter and earlier than you would in winter.

When you’re feeling rested, you can go out and make the most of those long, hot, joyful summer days.

Looking to improve your sleep quality? Start by getting the sleep surface right. Explore the Mammoth Perks range today here.

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If you’re one of the many people who suffer from ‘travel insomnia’, you know how exhausting a so-called holiday can be. There’s the disruption to your usual routine, messing with your sleep pattern and your digestion. There’s the strangeness of sleeping in an unfamiliar environment, making it more difficult to relax. And finally, there’s the anxiety of high expectations, which can prevent you from enjoying your travels altogether.

Thankfully, there are ways to combat travel insomnia, and even avoid it completely. Below are some of the best ways to get a good night’s sleep while on holiday, so you can get the rest you deserve.

Make the hotel bed your own

Few things are more discombobulating than trying to get to sleep in a new bedroom, with unfamiliar sheets, pillows, mattresses, sounds, smells, and overall atmosphere. 

If you find it hard to get to sleep in general, you’ve probably spent a lot of time trying to make your bedroom at home as relaxing an environment as possible, with your own sleep accessories. If that’s the case, there’s no rule saying you cannot bring these accessories on holiday with you.

Packing your own pillow, your earplugs, eye mask, or even a scented candle/diffuser could make the difference between a rejuvenating holiday and a tiring one. If you have a specific sleep condition which requires a sleep mask, such as sleep apnoea, ask your medical provider about a portable option.

Adjust the temperature

Many Brits choose to leave these rainy isles for warmer climates whenever possible, but jetting from a cool locale to a hot one over the course of a single day can play havoc with your ability to sleep.

As we wind down in preparation for sleep, our bodies begin a natural cool-down process, essentially moving into low-power mode. If your holiday bedroom is too hot, this process will be made more difficult, leading to a night of sweat-soaked tossing and turning.

To prevent this, try to book accommodation with reliable air conditioning, and remember to pack appropriate nightwear.

Get plenty of natural light

One of the easiest ways to ensure restful sleep when you’re in a sunny country is to make sure you get plenty of natural light during the daylight hours. 

Your circadian rhythm – your mind’s natural cycle of wakefulness and restfulness – works based on light levels. Getting natural light during the day will make you feel more alert, before moving to the darkness and tiredness of evening. So, slather on the sunscreen and step into the light while you can.

One thing to avoid in order to keep your circadian rhythm working as normal is the blue light emitted by many phone and tablet screens. For the best night’s rest, shun screens for the hour or two before bed.

Avoid overindulging

Our sleep cycle and our digestion are tightly linked; if one is knocked off-kilter, the other is sure to follow.

You may be tempted to try all the fabulous food your holiday destination has to offer, but try not to overindulge. After a big meal, wait at least two or three hours before going to bed so you don’t lie listening to your stomach churn all night.

Stick to a bedtime routine

Being in a new environment with a new schedule is obviously a wonderful chance to try new things, but we humans are creatures of habit, and too much change will inevitably disrupt your sleep pattern.

Try to go to bed and wake up at the same time every day, and keep to the same bedtime routine you have at home for a dose of relaxing familiarity amongst all the excitement.

Looking to improve your sleep quality? Start by getting the sleep surface right. Explore the Mammoth Perks range today here.

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Either form of sleep apnoea can be serious and debilitating, preventing you from getting enough sleep and often leading to secondary conditions like chronic fatigue, an inability to concentrate, anxiety, depression, and increased blood pressure.

Fortunately, there are steps you can take to stop sleep apnoea from taking over your life. Here is a list of symptoms to watch out for, how to obtain a diagnosis, and what adjustments you can make to your lifestyle to finally get the good night’s rest you deserve.

Symptoms

Anyone can get sleep apnoea, though it is most common in men over the age of 30. These are the most common symptoms:

• Poor quality sleep, which is frequently interrupted by your need to absorb more air.
• Snoring, gasping, and choking noises during sleep.
• Dry mouth and headaches when you wake up.
• Fatigue and exhaustion.
• Difficulty concentrating and poor memory.
• Mood changes and mood swings.
• Anxiety and depression.
• Erectile dysfunction and/or reduced sex drive.

It can be difficult to check some of these symptoms yourself, so you may wish to record yourself as you sleep or have someone check on you during the night.

Diagnosis

If you suspect you may suffer from sleep apnoea, make an appointment with a GP. If they too suspect you have the condition, they will likely refer you to a specialist sleep clinic for tests.

At the clinic, you may be given devices to check your breathing and heartbeat, which you will wear overnight so the doctors can check for sleep apnoea. Often this will take place in your home, but you might also be asked to spend a night at the clinic.

These tests will tell you if you have sleep apnoea, and if so, how severe it is.

Medical treatments

Many people who have sleep apnoea are given a CPAP machine for free on the NHS. These machines pump air through a mask you wear over your mouth and nose as you sleep, opening your airwaves and improving the quality of your sleep.

Other potential treatments include a gumshield-like device called a mandibular advancement device to hold open your airwaves, or the surgical removal of overlarge tonsils.

Helpful lifestyle changes

As well as medical interventions, there are several adjustments you can make to your lifestyle which will significantly reduce the severity of your sleep apnoea, ensuring a better night’s rest.

Losing weight is probably the most effective way to improve the quality of your sleep. Excess fat, especially around the neck and upper chest, constricts the throat, making the airwaves narrower. Losing weight will reduce the amount of pressure on your body.

Cutting down on your alcohol intake can also have a positive impact on how well you sleep. Alcohol relaxes the throat muscles, and if you already have sleep apnoea, this is obviously going to make it harder for air to reach your lungs, forcing you awake more often during the night (and making for a worse hangover in the morning).

Giving up smoking is beneficial for a number of health conditions, and sleep apnoea is no exception. Smoking reduces your lung capacity, making it harder to take in oxygen. You may also consider cutting out certain medications and herbal treatments which aid sleep by relaxing the muscles, as they will also further relax your throat muscles.

Sleep apnoea is a terrible condition, but one you can overcome.

Looking to improve your sleep quality? Start by getting the sleep surface right. Explore the Mammoth Perks range today here.

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If you find it difficult to drift off, or keep waking up during the night, you may be at your wits end trying to work out why. Below are some of the main causes of insomnia, and what you can do to overcome them.

Poor sleep environment

Some people claim to be able to fall asleep anywhere, but most of us are a little more particular. 

It could be that your bedroom itself is simply not a restful environment, especially if it is too warm, too light, or too noisy. A room that’s too warm will thwart your body’s natural cool-down process as it prepares for sleep. Too much light, particularly from a phone or screen, will trick your brain into thinking it’s daytime, reducing the production of relaxing melatonin. And a room that’s too noisy will provide your mind with constant distraction and stimulation.

Do what you can to make your bedroom a relaxing space, by investing in a fan, blackout curtains, and earplugs or a white noise machine.

 Lack of nighttime routine

Sometimes it’s long-ingrained behaviours which prevent you from getting to sleep.

Force yourself into good sleep habits and kick the bad ones. Go to bed and wake up at the same time every day; don’t stay up too late; abandon screens an hour before bed; if you can’t get to sleep within 15 minutes, read a book until you feel tired. 

These simple tricks will reset your circadian rhythm, lulling your body and brain into a natural sleep routine.

Stress

Getting to sleep while still reeling from the pressures of the day is impossible, so give yourself time to wind down in the evening.

Do a soothing activity which doesn’t involve a screen, such as reading a book, listening to music, sketching, or journalling. Don’t sleep with your phone on the bedside table. Talk to a friend or family member about your troubles, and if you can feel the stress turning into chronic anxiety, make an appointment with your GP, who can prescribe medication and/or talking therapy.

Depression

Depression plays havoc with sleep. You may hardly sleep at all, or you may sleep more often than usual, though it will not be restful or restorative. 

Don’t suffer in silence. Make an appointment with a doctor or therapist. Some antidepressants can negatively impact sleep, so if this is the case, talk to your doctor about switching to a different medication.

Diet

What and when we eat can hugely affect how well we sleep.

Large evening meals take time to digest, keeping your body working long into the night. Alcohol might make it easier to fall asleep, but makes true rest less likely. Caffeine can stay in your system for hours. Spicy and fatty foods cause heartburn. And too much fluid before bed means you will have to wake up to go to the toilet during the night.

Try to eat at least two hours before bed and keep your evening meal light, as well as alcohol and caffeine free.

Lack of exercise

Exercise burns energy and can regulate your circadian rhythm, aiding restful sleep.

However, high impact exercise should be done earlier in the day, as raising your temperature and heartrate in the evening will make sleep more difficult.

Sleep apnoea

Sleep apnoea is a condition where your throat muscles relax too much as you sleep, causing you to snore and struggle for breath during the night.

If you suspect you suffer from sleep apnoea, ask your doctor to refer you to a specialist sleep clinic, who will be able to prescribe you a sleep mask to open your airwaves.

Everyone deserves a good night’s sleep, so do whatever you can to get the rest you need.

Looking to improve your sleep quality? Start by getting the sleep surface right. Explore the Mammoth Perks range today here.

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We’ve all experienced a bad night’s sleep. Whether it’s from staying up too late, or just tossing and turning, the exhaustion that comes from poor sleep can be tough to deal with the next day.

However, the impacts of sleep deprivation go far beyond simple tiredness. Poor sleep, especially if it’s a long term problem, can have significant consequences on both your physical and mental wellbeing.

Sleep loss in numbers

The Sleep Council’s “Great British Bedtime Report” highlights a concerning trend: as many as one-third of UK adults are getting just 5-6 hours of sleep per night, significantly less than the recommended 7-9 hours for adults. 

This makes sleep deprivation a serious and wide-reaching health concern. We’re going to take a closer look at the dangers of sleep deprivation, exploring why it’s so important for you to prioritise the rest you need, and what steps you can take to get it.

The physical health risks of sleep deprivation

Cardiovascular disease

A continuous lack of sleep has been directly linked to an increased risk of cardiovascular diseases. The British Heart Foundation notes that poor sleep patterns can lead to high blood pressure, increased cholesterol, and a greater likelihood of coronary heart disease. Essentially, when you skimp on sleep, your heart pays the price.

Obesity and diabetes

The relationship between sleep deprivation and weight gain is well-documented. The Royal Society for Public Health (RSPH) warns that insufficient sleep affects the hormones that control appetite, leading to increased hunger and a preference for high-calorie foods. 

What’s more, the risk of Type 2 Diabetes escalates with shorter sleep durations, as the body’s ability to regulate sugar becomes compromised.

Immune function

Your immune system relies on sleep to stay healthy. The NHS advises that those who don’t get enough sleep are more likely to catch infections, such as the common cold, and may experience a slower recovery from illness. This is because sleep enhances the body’s ability to respond to pathogens and recover.

The mental health concerns surrounding sleep loss

Anxiety and depression

The Mental Health Foundation has found a strong link between sleep deprivation and the development or exacerbation of mental health issues, including anxiety and depression. 

When we miss out on sleep, our mood suffers. Problems seem more insurmountable, and negative emotions are felt more keenly. Getting enough sleep is critical for regulating mood and emotional resilience.

Cognitive impairment

Lack of sleep can severely impact your cognitive processes, impairing attention, concentration, reasoning, and problem-solving. This can lead to decreased performance at work or school, increased errors, and even accidents. 

The RSPH highlights that sleep-deprived individuals are much more likely to be involved in car accidents, highlighting the serious risks bad sleep can pose.

How to prioritise better sleep

Acknowledging the importance of sleep is the first step to enjoying higher quality rest. Some of the simple steps you can take to improve your sleep include:

• Establishing a routine: Going to bed and waking up at the same time every day can significantly improve the quality of your sleep.
• Creating a restful environment: Ensure your bedroom is quiet, dark, and at a comfortable temperature. Investing in a good quality mattress and pillows can also make a big difference.
• Limiting screen time before bed: The blue light emitted by screens can interfere with your ability to fall asleep. Try to avoid screens for at least an hour before bedtime.
• Mindful eating and exercise: Avoid heavy meals, caffeine, and alcohol before bedtime. Regular physical activity can help you fall asleep faster and enjoy deeper sleep.

By prioritising sleep and adopting healthier sleep habits, you can significantly improve your overall health and wellbeing.

Looking to improve your sleep quality? Start by getting the sleep surface right. Explore the Mammoth Perks range today here.

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