Featured In: The Coalville Times, Friday, 1st April, 2022

HEALTH MATTERS WITH DR HANNA ROBBINS

National Bed month

SPRING sees National Bed Month, run by The Sleep Council - a charity who aim to get us to sleep better. It’s normal to have one or two night’s bad sleep each month usually there is a reason for it – some- thing exciting, stressful, or illness. Just one night of poor sleep affects our mood, attention and focus. If this is happening often, it has a lasting effect on our health. Long term poor sleep increases the risk of stroke and heart problems:

• High blood pressure
• Obesity/ being overweight
• Diabetes
• Infections
• Poor judgement
• Slow reaction times
• Being irritable
• Low mood

How much sleep do I need?

• Most adults need 7-8 hours
• Less than 6 hours causes problems
• Toddlers need 12 hours
• Children need 10-12 hours
• Teens need 8-9 hours

Top tips for a good night’s sleep – if you can

• Keep to a regular sleep/ wake pattern: go to bed and wake at the same time
• Get outside into the daylight early in the morning
• Exercise during the day
• Don’t go to bed full, hungry or thirsty – eat your supper earlier
• Avoid electronics before bed – the blue light from the screen stops your natural sleep cycle kicking in
• Don’t use alcohol to sleep – it might knock you out, but your sleep will be light, you’re likely to wake, and you won’t feel refreshed in the morning
• Avoid smoking/vaping before bed – nico- tine wakes your brain up

Following a bedtime routine trains your brain to expect sleep

• Make your bedroom cool, dark and quiet if you can
• Put clocks out of sight overnight!
• Avoid caffeine for 8 hours before bedtime: found in tea, coffee, cola, energy drinks. 8 hours!

For more information: thesleepchar- ity.org.uk Speak to a trained sleep advisor: National Sleep Helpline 7am-9pm Sun-Thurs