Along with nutrition and exercise, sleep is one of the main pillars of our health. Getting enough high-quality sleep is vital for not only sustaining our physical wellbeing, but our mental wellbeing, too. Countless studies have shown the dangers of sleep deprivation when it comes to issues such as coronary heart disease, depression, dementia and more. And, at a time when people’s health has been very much up in the air, good sleep is more important than ever.

While the body of research showing the value of sleep continues to grow, the fact is that many of us still aren’t getting the amount of sleep we need. The National Sleep Foundation recommends an average of seven to nine hours sleep per night, yet according to the Great British Sleep Survey 2020, Brits are getting around 6.6 hours of sleep on average. Alongside this, reports in The Guardian over the summer revealed that the pandemic was increasing rates of insomnia across the UK.

So how can you make good sleep a priority in the new year? Don’t worry, we’re here to help.

Why is good sleep so important?

It’s impossible to maintain optimal health and wellbeing without getting enough sleep. In terms of our physical health, getting sufficient shut-eye helps to prevent weight gain and obesity by reducing cravings for rich foods and increasing willpower – so you’re more inclined to eat healthy and exercise. Good sleep has also been shown to improve energy levels and enhance motivation – so you’re more likely to be motivated and workout with high intensity. That’s a recipe for improved athletic performance.

In addition, a restorative night’s sleep has been shown to improve coordination and reaction times, so you could be sharper and more accurate if you spend enough time in bed.

Getting plenty of sleep can also help to reduce inflammation in the body, as one study in the World Journal of Gastroenterology found a link between sleep deprivation and inflammatory bowel diseases. Studies also suggest that those who get sufficient sleep can lower their risk of heart disease – a trend which is thought to be related to the way that sleep helps to regulate blood pressure overnight.

Crucially after 2020, sleep is also important in making your immune system as robust as possible. Sleep helps the body repair, regenerate and recover, standing you in better stead to fight off infections.

As well as improving physical health, sleep is also key in supporting our emotional wellbeing. Depression has been linked to sleep deprivation time and time again in scientific studies, and the Journal of Sleep Research found that good sleep also improves our social and emotional intelligence. Sleep is a vital factor in supporting concentration levels, productivity and day-to-day cognition. In short, you need sleep to function.

How to improve your sleep habits?

There’s no doubt that sleep is important, but how can you make it a priority in the new year? Start by assessing your current sleep habits to see where you’re going wrong. Maybe you simply aren’t getting enough sleep, or perhaps you’re finding it difficult to drift off because you’re not giving your brain enough time to wind down.

Set yourself a bedtime and waking time, and stick to them. Avoid using your smartphone for at least an hour before bed, and make sure your bedroom is designed for optimum sleep by making it cool and dark. Spending more time outside during the day can also improve your sleep at night.

Sometimes, our sleep problems derive from wider stresses that keep us up. As well as dealing with these stressful factors, you should also try the likes of exercise, meditation and other relaxing activities to help reduce your stress levels.

Your dietary habits also have a lot to answer for when it comes to how well you sleep. Avoid the likes of coffee close to bedtime, and be wary of alcohol. Yes it might help you fall asleep faster, but the quality of sleep you enjoy will be significantly lower.

A good night’s sleep requires a high-quality mattress. Take a look at our collections today.

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Whether you want to get fitter, healthier, more productive or achieve that next promotion in 2019, January is the time to put the plans in place that will help you achieve those goals. But don’t overlook how important a good sleep routine can be in getting you on the right track.

Sleep feeds into many of the most popular New Year’s Resolutions, improving both your physical and mental health and boosting your productivity. We’re going to take a closer look at why sleep is so vital when it comes to looking after yourself in 2019.

Sleep and productivity

According to data from Sleep.org, sleep deprivation costs US companies $63.2 billion a year in lost productivity, while having higher quality sleep can boost your likelihood of having a long career that you enjoy. Even if you’re moderately sleep deprived, you’ll be around 50% slower in your response times and be more likely to make mistakes.

Being well rested means you’ll recover from distractions faster, you’ll make more accurate decisions, retain information better and will be less likely to burnout. In fact, sleeping less than six hours a night is one of the best predictors of on-the-job burnout.

Sleep and weight control

Many of us take the new year as a chance to really commit to health and fitness, but equally many of us don’t bring good sleep into this equation. Not only do we burn calories when we sleep, but sleep deprivation can reduce our motivation to exercise and make us more likely to give into unhealthy cravings. What’s more, research published in the Annals of Internal Medicine found that participants who attempted to eat healthily while sleep deprived saw a 55% reduction in fat loss compared to other participants who were well-rested.

Like all of our body’s feelings and processes, hormones have a role to play in hunger. Leptin is a hormone produced in your fat cells. The less leptin you produce, the hungrier you feel. Research from the Journal of Clinical Endocrinology and Metabolism found that sleeping less than six hours supresses your leptin production. This means that you’ll feel hungrier when you’re sleep deprived. When paired with the lack of motivation that sleep deprivation causes, this can make sticking to a healthy eating plan significantly more difficult.

Sleep and mental health

Poor sleep is linked to a range of physical health concerns such as a weakened immune system, but it can also have a severe impact on our mental health. When we sleep, our brains process the information it has gathered throughout the day. Without this time, we open ourselves up to an increased likelihood of common mental health conditions such as anxiety and depression.

Insomnia is a mental health concern which causes us to have difficulty sleeping, and is often rooted in stress and depression. Feeling high levels of stress can make it difficult to fall asleep, which can consequently increase your feelings of stress, creating a vicious cycle.

Taking steps to improve your sleep health is key to sticking to your New Year’s resolution, whatever your resolution may be. Sleep is the foundation for a healthy lifestyle – and so any aspirations to improve diet, exercise or productivity should be built on a good night’s sleep.

Looking to improve your sleep quality in 2019? Start by investing in the right tools. Mammoth mattresses combine existing tried and tested traditional materials with advanced sleep and support technologies. Find your nearest retailer here and test drive a Mammoth today.

The post Why a better sleep routine should be top of your New Year’s Resolution list appeared first on Mammoth Perks.