Winter Sleep Woes in London: Hormones, Health, and Tips

 

Sleep plays a major part in our life so why is it that 1 in 3 people report having sleeping difficulties in London?

As winter continues the days are just going to get shorter, with it being dark at 4 pm some days it's essential that we take control and monitor our sleep.

  • Sleep plays an essential part in our hormones:
  • During sleep, the body releases growth hormones, which are essential for tissue repair, muscle growth and bone development. This is important for teens and active people.
  • Quality sleep can help regulate cortisol (the stress hormone) and a lack of sleep or bad quality sleep can increase cortisol.
  • Sleep impacts our hormones and insufficient sleep promotes weight gain.
  • Poor sleep increases the chance of type 2 diabetes.

It also plays a significant part in our brain function and mental health:

  • Sleep can enhance learning and cognitive performance.
  • Sleep is crucial for emotional balance, nearly 50% of UK adults link poor sleep to mental health problems such as anxiety and depression.
  • Sleep can help boost creativity and problem-solving
  • Good sleep improves the ability to handle stress.
  • Poor sleep increases negative emotions and decreases resilience.

Sleep is also critical for our physical health:

  • Sleep deprivation increases blood pressure, risk of stroke and also heart disease
  • Our sleep supports our immune system 
  • Quality and adequate sleep are related to life expectancy
  • Sleep is where your body recovers, mentally and physically
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    • Recommended sleep durations are:
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The short-term impacts of sleep deprivation are reduced focus, memory lapses and irritability but long-term increases, obesity, diabetes, and heart and mental disease. It can also decrease growth in. children and teens.

Now we know the benefits of sleeping well how do we incorporate quality sleep into our busy lifestyle?

  • Adults: 7-9 hours
  • Teenagers 8-10 hours
  • Children 9-11 hours
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Make sure to schedule your bedtime around these hours, and make sure to be in bed 30 mins before you actually go to sleep.

Things that you can do to improve sleep quality:

  • Switch off all lights, including devices and close all curtains
  • No devices 1 hour before bed, or get blue light-blocking glasses
  • Don't drink water or liquids and an hour before bed, a few sips at max
  • Create a consistent sleeping schedule (including weekends!)
  • Read or journal before going to sleep to ease your mind
  • View morning sunlight, and dim lights as you approach bedtime to improve your body clock/circadian rhythm
  • Sleep in a cool temperature as it helps sleep
  • Create a nighttime routine to help ease into sleep

I hope the advice in this article helps improve your winter sleep, which should positively impact your hormones and your mental health.