Sleeping well and for long enough is one of the most important things we can do to take care of our physical and mental health. But for some of us, getting to sleep, staying asleep, or waking up too early are common issues which can have a significant impact on our daily lives.
Sleep health: why is quality sleep so important?
The term ‘Sleep health’ demonstrates how important sleep is to our overall wellbeing. Sleep plays an active role in many processes which go on in our bodies. It helps to support memory, immunity, energy levels, our ability to think, as well as being a time when the body takes care of things at a cellular level such as regeneration and getting rid of unwanted substances.
What does good sleep look like?
Typically, an average adult will sleep for between 6-8 hours per night, but this can vary with age and depending on you as an individual. Some of us need more sleep to feel fully recharged; some of us need less.
There are different ways to measure sleep quality:
Sleep latency - the length of time that it takes you to fall asleep.
- If it takes you 30 minutes or less to fall asleep, this is seen as good sleep quality.
- Between 30-60 minutes is considered fair to low sleep quality.
- More than 60 minutes indicates poor sleep quality.
Awakenings – the number of times in a night when you are awake for more than 5 minutes.
- Four or more ‘awakenings’ per night can be an indicator of poor sleep quality.
Waking up after you have fallen asleep – the amount of time spent awake after you have fallen asleep but before you get up ready for the day ahead (usually the next morning).
- This is a measurement of how long you spend awake during the night. If you are awake for a total of 51 minutes or more across multiple awakenings or all in one go, this can indicate lower quality sleep
Sleep efficiency - the percentage of time you spend asleep versus the total time spent in bed.
- If you are asleep for 75% or more of the time, that is considered good sleep quality. 74% or less indicates lower sleep quality.
Sleep disorders
A sleep disorder is a condition which disrupts our normal sleep patterns, impacting the quality and amount of sleep we have. This in turn can have a significant effect on our ability to function at our best the next day.
The most common sleep disorders in the general population include:
- Insomnia – difficulty falling asleep and staying asleep.
- Obstructive Sleep Apnoea (OSA) – snoring and having periods of time when your breathing is disrupted during sleep.
- Circadian rhythm disorders – when our internal body clock makes it difficult to fall asleep and wake up at the right
times. - Restless Legs Syndrome (RLS) – the urge to move your legs whilst resting.
- Chronically insufficient sleep – regularly not getting enough sleep, which can be as a result of other sleep disorders or different lifestyle factors.
What else can affect our sleep?
There are many factors in our lives that can have an impact on our ability to get good quality sleep. Some have a physical impact on our bodies whilst others can play on our minds and affect our ability to fall asleep or stay asleep.
Lifestyle and Health
- A high BMI / being overweight
- An unbalanced diet
- Smoking
- Sugary drinks
- Alcohol intake
- Caffeine intake
- Lack of exercise or physical activity
- Mental health challenges
- Excessive use of smart screen devices
- Certain medications
Personal and Social
- Financial concerns
- Caring for a family member
- Having children in the household
- Being male
- Marital status (people who report as separated from their partner, or who have never been married, sleep less than those who are married)
Job and Workplace
- Lack of choice in daily work routine
- Unrealistic time pressures
- Irregular hours or shift work
- Commuting more than 60 minutes to work (one way)
How poor-quality sleep can affect our overall health
A lack of good quality sleep can have an impact on a wide range of health concerns as well as our ability to function at our best during the day.
Health conditions
Studies suggest that there is an association between poor sleep quality and issues with digestive health, lowered immunity, cardiovascular disease, depression, obesity, and type 2 diabetes.
Brain power
When it comes to thinking and functioning, poor-quality sleep can directly influence how productive we are by slowing down mental
activity, cognitive processing, and our ability to make decisions. It can increase the likelihood of making mistakes and getting distracted, causing difficulty with everyday activities.
Work and mood
In a work environment, poor sleep health can lead to lateness and absence, as well as disengagement and neglecting tasks. It is also associated with general irritability, higher levels of stress and anxiety, reduced memory recall, and becoming more easily and quickly frustrated. This can not only affect your own experience at work and at home but can also impact on your work and personal relationships.
How supplementation can help
When it comes to making changes to your lifestyle there will be some factors affecting your sleep that you can take positive steps towards such as improving your diet, reducing your alcohol intake, or getting more exercise; personal and workplace factors however may be more difficult to change.
Whichever areas of your life may be impacting on your sleep quality, there are vitamins, minerals, and botanicals which can help to provide a good night’s sleep.
GABA production
GABA is a neurotransmitter which acts as the body’s ‘off switch’. Increasing GABA production can improve our ability to relax and rest.
L-Theanine, Chamomile, Passionflower, Chinese Red Date extract, Hops, and magnesium all uprate GABA production.
Melatonin production
Melatonin is a hormone produced by the brain which helps to regulate your sleep-wake cycle. It acts as a signal to the body that it’s time to sleep.
Tart Cherry, Saffron, vitamin D, and magnesium are involved in melatonin production.
Mood
Anxiety, stress, and/or low mood can cause issues with sleep health.
Saffron can contribute to emotional balance and helps maintain a positive mood, whilst Chamomile helps to support relaxation, and mental and physical wellbeing. Passionflower helps to induce a state of calm, rest and sleep, and magnesium and folic acid contribute to normal psychological function and the nervous system.
Restlessness
Being able to fully relax and switch off before bed is one of the ways to prepare for a good night’s sleep.
Lavender and Lemon Balm contribute to optimal relaxation whilst Hawthorn contributes to decreased restlessness.
Vitamin and mineral deficiencies
Poor eating habits, restrictive diets, health conditions, some medications or just our own personal metabolism can lead to low levels of important nutrients in the body.
Low levels of magnesium, folic acid, and vitamin D are common and believed to play a part in contributing to poor sleep health.
Here at Evera Nutrition, we realise that the issues which might impact upon a healthy night’s sleep are complex and vary from individual to individual. That’s why our team of scientists has created a unique formulation to help you drift off to sleep and wake up feeling refreshed and restored, whatever your sleep concerns may be.