Most adults need at least 7 hours of sleep each night. Not getting enough sleep over time can lead to an increased risk of heart disease, heart attack, stroke and type 2 diabetes.  It can also make some health conditions worse.  

What health conditions are linked to a lack of sleep?

• High blood pressure (Hypertension) - During normal sleep, your blood pressure goes down. Having sleep problems means your blood pressure stays higher for a longer period of time. High blood pressure is one of the leading risks for heart disease and stroke. 
• Obesity - If you’re tired during the day, it’s common to compensate for the lack of sleep through food to get a boost of energy. This can lead you to you eating more than normal or eating calorie-dense foods such as sugary snacks and carbohydrates to get that energy your body is looking for and lead to weight gain. Living with overweight or obesity also increases your risk of developing cardiovascular disease.

Is there anything I can do to help me sleep better?

Avoid electronic devices in the evening: The blue light that emits from devices (including TVs) suppresses the natural production of melatonin– the hormone you need to feel sleepy – and disrupts your body’s natural sleep and wake cycle, making it harder to fall asleep and stay asleep. 

Avoid napping: If you nap during the day this disrupts your sleep pattern which can stop you from falling asleep when you go to bed.

Stay away from stimulants: Caffeine, smoking, working and exercising late at night all stimulate the body which will make it harder to fall asleep.

Implement a routine: Having a regular time when you wake up and go to sleep will get your body into a natural rhythm.

Wind yourself down: Reading a book or listening to relaxing music in bed can help calm your mind and thoughts.

Remove distractions: Put your phone on silent or leave it in a different room so you aren’t disturbed by notifications. If you use it as an alarm it’s worth investing in an alarm clock so you can completely switch off from any distractions.

Doing some physical activity: Try and do some physical activity during the day as it promotes better sleep at night.