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Welcome to a new feature on JHM, a series of articles on science and technology. I’ve posted articles like this before, but not as a regular series. From now on science and technology articles will be easier to find and browse with their own index.
This time, we look at the topic of sleep.
Sleeping well
Why sleep matters
Sleeping well is clearly important. We all know that lack of sleep makes us tired, perhaps a bit grumpy, and affects our ability to focus. We’re more inclined to doze off, and microsleeps lasting a second or so can be absolutely deadly (quite literally) for someone trying to drive or use heavy machinery.
But there are longer term health effects too (see the Nature article listed below).
Improving your sleep
The New Scientist articles cover many aspects of sleep. Getting enough sleep is important of course, but the quality of our sleeping matters too. Good exercise, diet and quiet, undisturbed surroundings are helpful factors. It’s useful to consider how our time awake will affect our sleep. There are hormonal effects affecting both falling asleep and waking up – melatonin and cortisol – so we need to consider those as well.
In terms of practical advice, useful tips include – using bright lighting in the morning (especially in wintertime), and dim lighting in the evenings – keeping the bedroom cool and dark – avoid eating and drinking late in the evening and be wary of late caffeine intake – avoid stress near bedtime if possible.
Surprisingly, perhaps, your gut microbiome is another factor, and it works both ways. Sleep patterns can affect the microbiome, but a healthy microbiome helps provide better sleep.
Going deeper
The links below provide further reading. The New Scientist link will give you an overview with introductions to all the articles, though if you want the full text you’ll need a subscription or access to the printed version Many libraries will have a copy.
The other two links are free for the full text.
See also:
- Health effects – Nature
- Sleep – New Scientist
- Sleep – Wikipedia
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