Sleep is often an overlooked factor in overall wellbeing. We know that we should eat well and exercise. But sleep plays a massive role in health, including recovery, inflammation, stress and pain. So let’s explore why a good night’s sleep is just what the doctor ordered.

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Sleep quality vs sleep quantity

There are two factors to think about when it comes to sleep. Sleep quality is about how well you are sleeping, and quantity is how long you sleep for.

Both of these factors are essential for good sleep. Your body cannot thrive on a crummy 8 hour sleep or a high-quality 3 hour sleep.

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Getting quality sleep has many benefits. The immune system works best when the body is well-rested. Your energy levels and brain function will peak when you’ve had a good sleep. Even your metabolism can be at its best when the body has rested well.

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But on the other hand, sleep loss is linked to many issues. Some of the most concerning are increased inflammation, reduced recovery from illness or injury, and pain levels.

Sleep and recovery

When we need to recover from an injury or illness, we’re told to rest as much as possible. And there’s a good reason for it. During sleep, the entire body has a chance to repair. The brain is flushed of any buildup that occurred, and the body starts to heal any damage.

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So when it comes to poor sleep, there’s no surprise that recovery will be hindered. If you are unable to enter deep sleep, your body won’t produce the growth hormone needed to repair muscles. This means that it takes longer to repair any damage done, and leaves you prone to further injury.

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Sleep and pain

Although the link between sleep and pain is partly due to inflammation and recovery time, it’s only one piece of the story. Sleep and pain have a two-way relationship – pain will affect how well you sleep, and sleep will affect your experience of pain.

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One important thing to note is that poor sleep can disrupt the body’s pain signalling. It increases your sensitivity to pain, making it more intense for you. This can be a particular concern for people with chronic pain conditions. But the good news is that early intervention to improve sleep can correct your pain tolerancelevels.

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It’s clear that getting high-quality sleep is a must for anyone who wants to manage or prevent chronic conditions.

Minimise light in the evenings

For the same reasons, it’s important to keep light to a minimum as the day comes to an end. Once the sun has set, it’s best to only use the lights that you need. If you have dimmer switches, turning the lights down is ideal. If not, use lamps instead of overhead lights whenever you can.

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This goes for screens as well. Most electronic devices give off a bright ‘blue’ light that can tell your brain that it’s still daytime. This stops you from producing melatonin, the main brain chemical that induces sleep. If you have to use a screen in the evenings, download a blue-light blocking app or program like f.lux or Twilight.

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Keep caffeine for the morning

A cup of coffee or a mug of tea can be part of a balanced and healthy lifestyle. But caffeine can be a disturbance for sleep, depending on when you consume it. Caffeine stimulates the nervous system, increases stress hormone levels and keeps the body alert. 

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That’s why it’s recommended to have a ‘caffeine curfew’ of 2pm or earlier. Caffeine has a half-life of around 5-6 hours. That means that if you have a double shot at 12pm, you will still have a single shot’s worth of caffeine in your blood at 5 or 6pm. Some people who are sensitive to caffeine may find consuming it any time after lunchtime can make it hard to sleep.

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Keep your room cool and dark

Humans weren’t designed to sleep in temperature-controlled rooms with chargers and street lamps shining through the window. The best way to set up your bedroom for rest is to think of it as a cave – cool, dark and calming.

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A temperature between 16-19 degrees Celcius is thought to be the best range for optimal sleep. Make sure your curtains are thick enough to block out any light from the street, or invest in blackout curtains. When it comes to light from plugs, either switch them off or cover the light up.

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Create a wind-down routine

One of the best ways to support sleep is to set up a wind-down routine. This can help you to let go of the stress of the day and signal to your body that it’s rest time. Some ideas for your routine include:

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By using the same routine each night, you can set yourself up for a deep, healing sleep.