In recent years, there has been an increased awareness in how sleep affects our holistic wellness. Why is a good night’s sleep so important to our overall health and well-being?
When we don’t sleep well, our mood is affected – and not to our advantage. A bad night’s sleep will invariably result in a poor mood state, including irritability, a short temper, intolerance and a general lack of motivation. Not only are we generally in a bad mood after poor sleep, but we are also less inclined to want to exercise and participate in general activities.
Lack of sleep also impacts our productivity and ability to perform because it impairs our capacity to think and learn. Additionally, sleeplessness is also associated with numerous mental health issues, including a fivefold increased risk of depression.
Sleep is also vitally important to our physical health. Without adequate sleep, we are more susceptible to cold or flu infections and more likely to develop certain cancers and heart disease.
Sleep also affects our ability to maintain healthy body weight. Obesity, one of the most troublesome health issues we face today, is also linked to our lack of shut-eye. When we are sleep deprived, the profile of our appetite hormones changes, making us hungrier.
Does sleep affect women differently to men?
Due in part to fluctuating sexual hormones, women sleep significantly different than men and it is important to recognise the different life stages of women and how the menstrual cycle, pregnancy and menopause all impact sleep. From puberty onwards, women need more sleep than men — on average, 20 minutes more per night — but will struggle to get it.
How does a women’s cycle affect her sleep?
Many women experience sleep difficulties following puberty, especially in the second half of their menstrual cycle. The rise of progesterone and the fall of oestrogen at this time of month increases body temperature and decreases sensitivity to the sleepy hormone, melatonin, making it difficult for some women to fall or stay asleep. Progesterone also increases the need for sleep, so women commonly feel sleepier in the second half of the cycle but rarely get the extra sleep required. As a result, many women suffer significant sleep deprivation on a monthly basis, which can cause moodiness, irritability, fatigue, foggy brain and poor memory – all very similar to premenstrual symptoms. It is even thought that many of these distressing symptoms may be due to insufficient sleep.
What other factors during a woman’s life can contribute to sleep problems?
Many women will experience numerous sleep disturbances for the first time during pregnancy. This is a period of great hormonal and physical change, which can cause significant disruption to their sleep quality. Many women disregard these sleep disruptions, however the importance of quality sleep is becoming increasingly recognised as a necessity for good maternal health, foetal development, and optimal pregnancy outcomes. It is, therefore, important to be aware of the sort of sleep disruptions you may encounter during pregnancy and how best to manage these.
But it is not only younger women who will experience sleep difficulties, with older women also dealing with the effect changing hormones can have on their sleep. One in every two women aged between 40–60 experience trouble sleeping, and insomnia and fatigue are among this age group’s most common health complaints. While some sleep disturbances result from ageing and menopause, two common clinical conditions can significantly affect the quality of sleep at this age: sleep apnoea and hot flushes. Women experiencing such symptoms should keep in mind that lack of good quality sleep may be the culprit, and they need to speak to their doctor about how they can improve their sleep.
What are some simple dos and don’ts to prepare our body for blissful sleep?
To prepare the body, we need to:
- Get up at the same time every day.
- Exercise for at least 20 minutes per day — a walk at lunchtime is good.
- Avoid caffeine after midday.
- Refrain from alcohol.
- Try not to sleep during the day (a nap of 20 minutes is ok).
- Eat only a small meal at night and avoid any big meals within two hours of bedtime.
- Don’t exercise within three hours of bedtime as this will alert the body.
Discovering exactly what is causing our sleeping difficulties can take time. Ensuring good sleep habits, such as avoiding caffeine after midday, refraining from alcohol and switching off all technology at least one hour before bedtime, will enhance your ability to sleep and is a good first step.
To prepare the mind, we need to deal with the day’s issues. In the early evening, spend 20 minutes (at most) writing down anything that concerned you during the day, along with potential solutions. Then, close the book and put it away. I also recommend setting an alarm one hour before bedtime, and at that time, turn off all technology, dim the lighting in the room, have a warm shower and do some breathing exercises.
You should also ensure that the bed and bedroom environment is conducive to sleep, meaning it is quiet, cool, and dark with absolutely no technology.
A relaxation or meditation exercise is also a great way to prepare the body and mind for sleep and will often assist with initiating and maintaining sleep.
Particularly in drought affected areas, water use efficiency is just one of the ways that industry is improving sustainability. Can you tell us about other ways cotton production is becoming more sustainable?
Our cotton farmers have been working on sustainability for over 20 years, and the industry has completely transformed the way cotton is grown in Australia. We’re now seen as world leaders in sustainable cotton, and we have our dedicated farmers who have voluntarily implemented our environmental program (myBMP) to thank for that! We’re using over 90% less pesticides compared to a decade ago, have improved water use efficiency by over 40% and grow three times world average yields making us the most land-use efficient cotton farmers on the planet. Many of our cotton farms are carbon positive and we’re having positive impacts with healthier soils, improved biodiversity and a better balance between farming and the natural environment.
Our Australian Cotton range is available in stores and online.
