FAST ASLEEP

A GOOD NIGHT’S SLEEP IS IMPORTANT TO OUR OVERALL WELLBEING WRITES DR MICHAEL MOSLEY.

we all do; in fact, we spend around a third of our lives in this strange, unconscious state. And yet until recently we understood very little about what sleep is for, how much we need, and the role that dreams play in improving our mental health.

Thanks to recent research, we know that too little sleep can devastate your body, brain and microbiome (gut bacteria), dramatically increasing your risk of developing a range of chronic conditions, such as obesity, type 2 diabetes and dementia.

When it comes to sleep, it’s not just about quantity, but quality too. We have learned, through extensive sleep studies, that if you don’t get enough of the right sort of sleep, you increase your risk of depression and memory problems. Which is all very worrying, particularly if, like a third of the adult population, you suffer from insomnia.

Fortunately, there are surprising and highly effective ways to improve your sleep quality, ensuring you fall asleep rapidly, get plenty of deep sleep and wake up feeling refreshed. This in turn should boost your happiness, creativity and even life expectancy.

GET COOKING AND FERMENTING! Feeding up your microbiome by eating more fibre-rich and fermented foods is an important part of this program. If your diet isn’t currently fibre-rich, introduce these foods gradually otherwise you might become gassy!

You can buy fermented foods, but making your own sauerkraut is quite easy and very rewarding. Just bear in mind that it will take time to mature. SORT OUT YOUR BEDROOM Ensure that your bedroom is a place where you sleep, nothing more. Replace any bright lights with bulbs that are softer and more diffused. If you like the idea of music or white noise to fall asleep to, get everything set up. HOW’S YOUR MATTRESS?

As a rule of thumb, you should replace your mattress every seven to 10 years, but the life expectancy of a mattress varies considerably, depending on how good it was in the first place and how much it has been used. The main thing to watch out for is sagging. Take the sheets off and have a good look to see whether there is an obvious dip. If there is, a mattress topper will provide extra cushion and support and will be much cheaper than a new mattress. WHAT SORT OF PILLOW IS BEST? In theory, you should replace your pillow every couple of years. To test if it is time for a new one, try folding it in half and see if it springs open. If it doesn’t, it probably won’t be providing a lot of support for your head and neck.

If you do decide to replace it, what sort of pillow should you buy? According to the UK National Sleep Foundation (NSF) that depends on how you sleep. People who sleep on their back will benefit from thinner pillows which help to limit stress on the neck. Stomach sleepers need a really thin pillow, or no pillow at all, to keep the spine straight and minimise stress on the lower back. For side sleepers (the most common position), a standard pillow will do, though they might consider placing a pillow between their knees or thighs to help maintain spinal alignment as they sleep.

KEEP IT DARK

Finally, make sure that your room is cool, dark and quiet. If you have a clock, put it away, out of sight. Your mobile should, ideally, be switched off or placed face down out of reach of your bed. You might want to invest in decent curtains or blackout blinds, particularly if you are a shift worker, though a sleep mask will be cheaper. SLEEP HYGIENE

DO

1 Try eating more fibre and fermented foods to help build a sleep-friendly biome, which can significantly boost your chance of a good night’s rest. 2 Start doing 12:12 fasting. That means not eating for 12 hours, for example between 8pm and 8am. Try to finish your evening meal at least three hours before you go to bed and avoid snacking before going to sleep.

3 Cut out all alcohol and reduce caffeine for a week and see if that helps. 4 Remember to fill in your sleep diary. 5 Get out of bed if you can’t go to sleep and only return when you are tired. 6 Practise relaxing deep breathing exercises, during the day as well as the night.

7 Expose yourself to bright light, whether outdoors or using a light box, for at least 20 minutes first thing in the morning.

DON’T

8 Have a TV in your bedroom.

9 Leave your phone beside your bed where you will be tempted to look at it. 10 Eat in bed! I met a woman who kept the drawer beside her bed stuffed with chocolate and wondered why she was sleeping so badly.

Try practising good sleep hygiene, changing the way you eat to create a sleepy biome and doing your best to combat stress and anxiety to remain worry-free during the night.

With all that sorted, it’s time to take the plunge and get started. It will be particularly helpful if you suffer from insomnia, but it will also benefit those of you who experience occasional disrupted sleep.

This is an edited extract from Fast Asleep by Dr Michael Mosley, published by Simon & Schuster, $29.99.