Dream scenario – how to get eight hours’ sleep

◆ In this extract from their book The Modern Apothecary, Brendan Murdock and Gabriel Weil explore the importance of sleep and most importantly, offer advice on how to get more of it

uman beings spend 25-35 per cent of their lives sleeping. Until the mid-20th century, we believed sleep was the body’s dormant state when we switched ourselves off to passively ‘recover’. Studies then began to show a completely different reality. As it turns out, sleeping is a busy time for our brains when they perform a series of vital activities. These functions are directly related to how we spend 75-65 per cent of our lives.

Sleep and the immune system Science has shown us that lack of sleep is directly linked to immunity deficiency. When we don’t sleep enough, we become more vulnerable to infections and take longer to recover from diseases. Here’s how: Cytokines are proteins released by our immune system. They help promote sleep, and also to protect us from infections and inflammations, and even help control our stress. That is why, when we’re unwell, we tend to feel tired and sleepier.

Sleep, hormones and the nervous system

The chemicals in our brains responsible for sleep are called neurotransmitters. They control the communications of our nerves, telling the rest of the body what to do. Neurotransmitters called serotonin and noradrenaline keep our bodies awake and are produced by neurons in the brainstem.

Our sympathetic nervous system – in charge of controlling fight, flight or freeze responses – relaxes while we sleep. This fundamental function controls our blood pressure. Studies have proven that sleep-deprived individuals are more likely to develop coronary disease due to high blood pressure.

Sleep is a vital part of any weight-loss programme. During our early sleep, our levels of the stress hormone, cortisol, decrease before going up again as wakeup time approaches, giving us that perky feel and switching our appetite on.

Sleep and essential oils

Inhalation of specific essential oils stimulates olfactory receptors, which send signals to the brain’s emotional centre. This interaction activates neurotransmitters like serotonin and gamma-aminobutyric acid (GABA), which promote relaxation and reduce anxiety.

Himalayan and Cornish Lavender oil supports the stressed mind: it contains linalool, a compound with sedative properties that can increase slow-wave sleep and decrease heart rate. Roman

Studies have show that sleep-deprived individuals are more likely to develop coronary disease due to high blood pressure

Chamomile oil possesses anxiolytic properties, making it most suited for restless sleepers. Somali Frankincense oil has shown the potential to reduce cortisol levels, the primary stress hormone, promoting relaxation, alleviating anxiety and supporting overactive minds.

Sleep and beauty

Collagen is a structural protein in the body’s connective tissues, including joints and deeper layers of our skin, giving it sustenance, volume and a healthy appearance. The production of this protein reduces with age, leading to joint pain and sagging, wrinkly skin. Collagen synthesis happens during our sleep as a part of our repair process. When you sleep only for only five hours or less, collagen production is affected, making your skin look saggy. Switch back to eight hours, and you’ll swiftly regain plumpness and smoothness. Keep sleep consistent, and your collagen production will be high and paced, slowing down the ageing process and the appearance of new lines and wrinkles.

We can see it in your eyes

A daily sleep deficit may be the cause of your continuous dreaded dark circles and lifeless eyes. Before you resort to needles, try a combination of hydration, a slightly elevated pillow and eight hours of rest. Add a hydrating balm or serum for the eyes in the morning, and you’ll be in control of your tired look.

Sleep positions: is there a correct one?

The first aspect to consider when assessing your sleep position is your spine alignment. You must maintain your vertebrae in a straight row and supported, allowing blood circulation, relieving pressure on spinal tissues and promoting muscle relaxation and recovery.

The best positions for a healthy spine are either on your side or your back. That is due to the direct mattress support and the reduced pressure on organs, compared with sleeping on your front.

Sleeping on your side

It promotes spine alignment and, with the support of pillows, is considered the safest position to avoid back pain. Sleeping on your side is the best way to reduce heartburn, particularly when combined with an elevated neck and head.

Sleeping on your back

This comes with a list of benefits, and they’re different from side sleep. Efficient in promoting spine alignment, it helps distribute body weight evenly, preventing back or neck pains, and keeps limbs free from pressure, preventing aches, pinched nerves and numbness. When your face is upward, it isn’t pressing against pillows, which helps avoid creases and wrinkles.

Sleep practice

If your sleeplessness is the result of a stressful modern lifestyle, then you can perfect your sleep practice.

1

Pre-sleep detox. Give your body time to clear from sleep-harming substances and stimuli. Here’s how far before bedtime you need to clear from them.

• Alcohol: 2 hours

• Caffeine: 6 hours

• Screens: 1 hour

• Social media: 2 hours

• Emails: 2 hours

• Smoking: 1 hour

• Exercise: 1 hour

• Food: 2 hours

• Loud music and noise: 1 hour

2

Set up a sleep time and stick to it. It may require some anti-social decisions. That said, you may discover the benefits of leaving a party when it’s at its peak. Whatever you do, get to bed at the same time every night. It pays off.

3

Establish a quiet, relaxing bedtime routine. Drink a cup of caffeine-free tea, take a warm shower or listen to soft music. Avoid prolonged use of electronic devices with a screen before bed.

4

Relax your body. Gentle yoga or progressive muscle relaxation can ease tension and help tight muscles relax.

5

Make your bedroom conducive to sleep. Keep light, noise and temperature at comfortable levels that won’t disturb your rest. Don’t engage in activities other than sleeping or having sex in your bedroom. This will help your body know this room is for sleeping (and sex).

6

Put clocks in your bedroom out of sight. Clock-watching causes stress and makes it harder to go back to sleep if you wake up during the night.

7

Get regular exercise, but not before bedtime. You’ll need to rethink late workouts or that night run. Even though exercise is an excellent way of reducing stress, it does increase your heart rate and awakens the body.

8

Go to bed only when you’re sleepy. If you aren’t sleepy by bedtime, find an activity that helps your brain unwind. Make it a screen-free activity, such as knitting, reading or meditating.

9

Wake up at the same time every day. The discipline of sleep can be taught. Your body will respond to a structured sleep routine, so even on weekends, maintain a consistent wake-up time. 10

Avoid daytime napping. Napping can throw off your sleep cycle. Even one hour of sleep during the day may tell your body that sleep is done and dusted.

11

If you wake up and can’t fall back to sleep within 20 minutes or so, get out of bed. By doing so, you’ll be telling your body it gets to start over. Read, make yourself a non-caffeinated tea, drink some water and repeat your entire bedtime routine when you feel ready.

The Modern Apothecary by Brendan Murdock and Gabriel Weil is published by Kyle Books, priced £30, www. octopusbooks.co.uk