WINTER SLEEP SOLUTIONS

Sleep sometimes feels very undervalued in our culture. But almost exactly like winter, it’s a time when the real magic happens. Sleep is the quiet time that allows our bodies to renew and repair all our cells, getting us ready for the day ahead. Our lives are so busy, and it’s not until we are sleep-deprived that we realise its true value. Just ask any new parent!

Studies have shown that in 1910, the average American slept between nine and 11 hours each night. By 2001, the average American slept only six hours. So we are getting less sleep, but we have busier, more stressful lives.

According to Dr Lawrence Epstein, Associate Physician in the Division of Sleep Medicine at Harvard Medical School, sleep deficit can lead to poor job performance, memory impairment and higher rates of car accidents. Other studies show that a lot of people who are sleep-deprived tend to gain weight. This is due to the impact on glucose levels and the regulation of sugar metabolism; it could even be a precursor to diabetes.

According to Dr Epstein, people who don’t get enough sleep don’t live as long, have weakened immune systems and an increased risk for heart disease and hypertension.

Again, think of yourself as a factory, and at night, when you sleep, you hand over to the nightshift team. I don’t envy them, as they have a lot of work to do, sifting and sorting through all the day’s events and filing them away, giving you an opportunity to start fresh again when you wake up. These guys can really struggle on their shifts if the quality and length of time that they have been given is jeopardised. They love any help and preparation that you can give them before you check out each evening and head to the land of nod.

As we move deeper into winter, the lack of light has a direct effect on our pineal gland, which secretes the sleep hormone melatonin. Melatonin is responsible for regulating our sleep cycle, and the lack of light can cause the body to produce more melatonin, which can lead us to feel sluggish and tired. Melatonin is more powerful than we think: it is an antioxidant and free-radical scavenger that helps combat the excesses of modern life that leads to inflammation.

For this reason, it’s important to work with our sleep cycle and have a healthy bedtime routine. But how much sleep do we need? Well, as we are all different it will vary from person to person. How you feel during the day should give you a clear indication, but most adults need between seven-and-a-half to nine hours each night. Personally, I need eight, depending on my day, sometimes more.

Here are my tips for great sleep: 1 Your sleep environment is important. Keep your room cool at night and free from clutter. If the air gets dry from central heating in the winter, get a humidifier and try and leave the heating off at night. You can always snuggle up with a hot-water bottle, or use an electric blanket during the colder months. Get a duvet with a higher tog rating, or use several layers of bedding rather than one single layer. Layers will trap warm air and they are easily removed if you get too hot. 2 Have a routine — a good routine is important for our circadian rhythms, which is like the headquarters that controls your hormones, such as cortisol and melatonin, letting your body know when it’s night and day. This circadian clock is set by light, which is why it’s important to get daylight during the winter months. For shift workers, or people suffering with SAD sadtherapyireland.com offer light rentals, or you can buy them from brighterday.ie. 3 Wear breathable natural fibres at night such as cotton, as they will keep you warmer than synthetic materials. 4 Make your room a phone-free zone. I know people panic when they hear this, but it has transformed my quality of sleep. I’m busy and quite highly strung, so if you are anything like me and staring at a screen before bed, it can prevent your brain from releasing melatonin. I had too much cortisol in my system late at night, and I had to change my evening habits so that I could fall asleep and get the rest I needed. Maybe try switching to a good book instead? 5 Drink Cherry-Active morning and night — Montmorency tart cherries contain multiple compounds such as polyphenols, which are beneficial in a number of areas for your health and well-being because of their anti-inflammatory and anti-oxidative properties. These particular cherries also contain melatonin, and have been shown to help with sleep quality.

Researchers from Louisiana State University in the US found that drinking Montmorency tart cherry juice twice a day for two weeks helped increase sleep time by nearly 90 minutes among older adults with insomnia. Drinking tart Montmorency cherry juice also significantly reduces high blood pressure at a level comparable to that achieved by medication, according to new research from Northumbria University, Newcastle.

I love diluting mine with sparkling water in the evenings and sipping on it as I relax. 6 Get moving every day — There is more and more scientific evidence these days encouraging us to get regular physical exercise to help improve all aspects of our lives, including sleep. 7 Try some deep breathing and a warm bath. Practising consistent deep breathing helps to relax our systems and, let’s face it, most of us need an extra helping hand in the evening to wind down. Some gentle yoga or stretches can really help too. Having a warm bath with essential oils, such as lavender, is a delicious way to unwind and relax. 8 Try not to eat too close to bedtime. Ideally you should eat your last meal of the day at least two hours before bed, to give your body time to digest your food so you are not bloated and uncomfortable 9 Kick caffeine out after lunch. If you struggle to sleep, maybe kicking your caffeine habit post lunch would be a good idea. Chocolate also contains caffeine, so if you tend to eat it late at night, maybe switch to having it earlier in the day instead. So, as you can see, all our lifestyle choices have knock-on effects on each other. How we live during the day affects our sleep and how we sleep affects the quality of our daily life. It really does affect almost every aspect of good living, so maybe give yourself the best chance of having some good-quality shut-eye. I know your body will thank you and reward you with better mood and energy too.

AND IF ALL ELSE FAILS THIS WINTER: DANCE YOUR WAY TO A BETTER DAY

Dancing isn’t just good for your body, it works wonders for your mind, too. If James or I wake up in a grouchy mood, we have a disco. It’s the only solution, and it’s a fun way to start the day. In fact, incorporating some dance into your life has been shown to increase happiness. If you are home alone, crank up the tunes this winter and get moving. Let loose while no one else is watching. It’s freeing, fun and has been shown to improve self-esteem and mental health. I have a fab app called Just Dance Now (justdancenow.com), which allows dancing with people from all over the world.

So this winter, connect to yourself and others. Nurture your body, mind and soul and, come spring, you’ll be ready to blossom into a renewed and refreshed version of yourself. Once winter takes off its cloak, you will be reborn and ready for the year ahead. So enjoy every second.

See alisoncanavan.com

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