DON’T FORGET ABOUT ZZZS

Sleep is much more important than you realise – getting the right amount is vital for our attention span, reaction times, creativity and ability to solve a simple (or complex) problem when awake. Poor sleep patterns lead to fatigue and irritability and the inability to achieve the aforementioned, along with added stress on the body, which can lead to problems such as weight gain and higher blood glucose levels. Most adults (aged 18-64) require 7-9 hours of sleep daily to feel refreshed and function at their best, however, some people genuinely require less sleep, while others require more.

Sleeping helps us remember experiences during the day; for example, REM sleep is important for emotional memories (such as those that involve fear) and procedural memories (how to ride a bike), while slow-wave sleep is believed to help the brain reflect on ‘declarative’ memories (what you had for breakfast). In these processes the connections between the brain cells are strengthened, resulting in the brain selecting what memories are most important to keep.

STRUGGLING TO GET THOSE HOURS?

Avoid caffeine for at least four hours before bed, try yoga, meditation or read a book. Exercise daily, stick to a sleep schedule (even on weekends), ensure your room is free of noise and light, and avoid ebooks and electronic devices before bed – they emit blue light, which keeps you awake. If you still can’t get to sleep, or are tossing and turning, perhaps get a new pillow or mattress with the correct support.