It’s a hot topic in the health and wellness world, but how can we make sure we are getting the best-quality rest and how important is it? Here we speak to Julie Mallon, founder of Nurture 2 Sleep and the Sleepless in Dubai podcast, for practical and easy tips to work into our routines
How important is sleep for our overall health?
Sleep is a cornerstone of overall health and its importance cannot be overstated. Just as food nourishes our bodies, sleep heals and restores us, both physically and mentally.
During sleep, the body repairs tissues, consolidates memories and releases essential hormones that regulate growth and appetite. It's a critical time for the body to heal and recover from daily activities.
We also know that quality sleep plays a fundamental role in supporting mental health, cognitive function and overall well-being, and is intricately linked to various aspects of our health that include cognitive function and productivity.
Sleep maintains our immune systems, impacts weight management and supports our mood. Poor sleep on the other hand predisposes us to chronic health conditions, such as heart disease and diabetes. In other words, every aspect of our mind and body requires good-quality sleep.
Are there any top tips you can give on how to get a better night’s sleep?
Manage your bedroom temperature: given the UAE’s hot climate, keeping our bedroom cool (around 20-22°C) can improve sleep quality as it supports the maintenance of our melatonin – the important sleep hormone.
Create a dark environment: invest in blackout curtains or an eye mask to block out the bright city lights. Melatonin is only produced in the dark.
Watch your hydration and caffeine intake: in our warm climate, try and maintain hydration during the day but try to limit fluids close to bedtime to avoid disruptions due to trips to the bathroom. Be mindful of caffeine intake, especially in the afternoon and evening, as it can interfere with sleep.
Manage screen time: we know that Dubai's bustling lifestyle can involve late-night activities or screen exposure. To counter this, use blue light filters on devices or consider wearing blue light-blocking glasses in the evening to minimise the impact on melatonin levels.
Stress management and relaxation: practice stress-relief techniques like yoga, meditation or progressive muscle relaxation to unwind from the day's hustle and calm the mind for better sleep.
Time your meals and exercise: aim to finish heavy meals and intense exercise at least two hours before bedtime to allow your body to digest the food and wind down from physical activity.
Get outdoors in the morning: when you wake up, get out of bed immediately and if you can, experience daylight by going for a walk or exercising outside.
Maintain a regular sleep schedule: despite varied, and often long, work hours in Dubai, try to maintain a consistent sleep-wake schedule as much as possible. Consistency helps regulate your body's internal clock.
Visit www.nurture2sleep.com for more tips and advice on how to get the best night’s sleep.
