Doctor Michael Mosley has warned of a problem which makes you irritable, can affect your memory, and pave the way for dementia and type 2 diabetes.
The health guru explained that being unable to sleep properly has a profound impact on your health.
Appearing on ITV’s show Lorraine, Dr Mosley said: “It affects every organ in your body – working from the top downwards your brain – you know when you’re sleep deprived you feel really irritable or tired – it’s not good fun.
“It’s more profound than that because when you’re in deep sleep that’s when your memories get shifted from short-term to long-term so if you’re not getting enough sleep then that’s really bad for your memory. But there is also a thing where toxins get washed out of your brain during deep sleep, so in particular lack of sleep seems associated with risk of dementia.
“Moving down through the body, it raises the risk of heart disease and also type 2 diabetes and also it has a devastating impact on your sex drive.”
Worryingly, 72 percent of Britons are not getting the recommended seven to nine hours of sleep a night. But the good news is, there are a number of tweaks that could help tackle the uncomfortable problem.
The first step in improving your slumber is identifying why you struggle to sleep. However, the health guru recommended trying a slow deep breathing technique called 4-2-4 to begin with. He said: “It’s brilliant – any time you’re stressed – but really good at 3am when you’re trying to go back to sleep.”
The technique comprises of breathing in for four seconds, holding for two and then breathing out for another four seconds.
Dr Mosley’s second sleep tip was teaching your brain to associate your bedroom exclusively with sleep and sex. He said: “That means having a bedroom which is cool dark and quiet and your mobile phone is not by the bed, do not have a television there, and this is not an entertainment centre. The idea is you’re going to sleep that’s why you’re going to bed.
“Similarly, if you go to bed and you’re not falling asleep or you’re waking up at 3am, the best advice is that within five to 10 minutes you get out of bed, go and find somewhere cool and quiet where you listen to music, read a really boring book, something that will lull you to sleep and only go back to bed when you’re feeling tired.”
The last factor the doctor mentioned was food. Eating junk food is “strongly associated” with poor sleep. Instead, Dr Mosley recommended adhering to a Mediterranean-style diet that includes lots of healthy foods like whole grains, fruits, vegetables, seafood, beans, and nuts.
He added: “And when you eat is also important – try not to eat within a couple of hours of going to bed.”
The health expert added that staying regular with your sleep is also important. You should aim to sleep and wake up at regular times, including the weekends.
