Scientists have long extolled the health benefits of getting a good night’s sleep, but have often failed to simplify how we go about achieving this.
However, a couple of recent studies have removed the mystery surrounding the key elements we should focus on to ensure the best quality shuteye.
Recent research by Betway Insider is the first part of the equation and focuses on the role our pre-bedtime routine plays in the quality of sleep.
They found that meditating for 30 minutes before bedtime is the best way to get commonly-touted sweet spot of eight hours’ sleep per night.
Another study by researchers at the University of California expanded on this theory by producing a ‘three-part prescription’ designed to help people function properly and boost their health.
Guided by leading neuroscientist Matthew Walker, the group found that a combination of diet, sleep and exercise are the elements people should focus on.
Eating a breakfast high in complex carbohydrates with limited sugar kicks things off, giving people the energy to plough through whatever life throws at them.
Undertaking substantial exercise in the great outdoors or at the local gym is next on the list, although it is important not to do this too late in the day.
Sleeping longer and later into the morning is the final recommendation, creating what study author Raphael Vallat describes as the key to people being able to function properly.
“All of these have a unique and independent effect,” Vallat said. “If you sleep longer or later, you’re going to see an increase in your alertness.
“If you do more physical activity on the day before, you’re going to see an increase. You can see improvements with each and every one of these factors.”
While many people are seemingly oblivious to the impact a lack of sleep can have, it is foolish to underestimate the consequences may cause to wider society.
Many major incidents that have threatened the environment such as nuclear incidents and oil spills have been caused by people who failed to get the requisite amount of sleep.
Generally speaking, seven to nine hours is the optimum timeframe for sleep. Anything less than seven hours can cause numerous health issues.
These include heart disease, stroke and high blood pressure, while an increased risk in the onset of dementia is another notable potential problem.
After contributing to this latest study, Walker was at pains to point out the devastating global effects sleep deprivation can cause if not taken seriously.
“Many of us think that morning sleepiness is a benign annoyance,” Walker said.
“However, it costs developed nations billions of dollars every year through loss of productivity, increased health care utilisation, work absenteeism.
“More impactful, however, is that it costs lives — it is deadly. From car crashes to work-related accidents, the cost of sleepiness is deadly.
“As scientists, we must understand how to help society wake up better and help reduce the mortal cost to society’s current struggle to wake up effectively each day.”