After what seems like the longest and coldest winter ever, the clocks have finally gone back and we can (hopefully) enjoy the summer ahead. While we are already enjoying the longer daylight hours, for some of us this is overshadowed by a disrupted sleep cycle.
Unfortunately, for those of us who regularly bank on catching up on missed sleep at the weekends, chronic sleep loss cannot be amended in this way. In fact, it tends to disrupt sleep even more as there is no regular 24 hour sleep and wake cycle for your body to adjust to. However, if you miss out on sleep temporarily a good night sleep can help put you back into sync.
Dr Craig Hudson, an expert on sleep disorders developed the BED equation below based on clinical trials that chartered behavioural, environmental and dietary factors that impact on sleep quality.
The formula then produced a sleep score out of 10 and prompted sleep enhancing measures for the individual including:
- Reducing noise and light distraction
- Managing bedroom temperature at 21⁰C
- Exercising during the day
- Limiting intake of alcohol and caffeine
- Increase complex carbohydrate intake in the evening
Amend the factors which will help encourage a consistent sleep cycle instead of banking on sleeping in at the weekend!