Sleep is essential for overall health and well-being because it plays a vital role in a wide range of bodily functions. Here are five benefits of getting adequate and quality sleep:

1. Boosts immune system. Sleep plays a vital role in maintaining a healthy immune system. When we sleep, our bodies produce proteins called cytokines that help fight off infections, inflammation, and stress. Lack of sleep can weaken our immune system, making us more susceptible to illness and diseases.
2. Enhances cognitive function. Adequate sleep is essential for optimal brain function. During sleep, our brains process and consolidate information, which can help to improve memory, attention, and decision-making skills. Getting enough sleep can also enhance creativity, productivity, and problem-solving abilities.
3. Improves mood. Lack of sleep can negatively affect our mood, leading to irritability, anxiety, and depression. Getting enough sleep can help regulate our emotions and reduce stress, leading to a better mood and overall mental health.
4. Supports weight management. Poor sleep can disrupt the hormones that regulate our appetite and metabolism, leading to weight gain and obesity. Getting enough sleep can help regulate these hormones, promoting healthy eating habits and weight management.
5. Reduces the risk of chronic diseases. Sleep plays a critical role in preventing chronic conditions such as heart disease, diabetes, and hypertension. Adequate sleep can help regulate blood pressure, blood sugar, and other vital bodily functions, reducing the risk of developing these conditions.

Therefore, we should never underestimate the importance of a good night's sleep on our physical and mental well-being. However, a recent study carried out by Direct Line Life Insurance (Sleeping dangerously: 7.5 million Brits have under five hours' a night - Direct Line Group) revealed that “over 7.5 million people (14%) sleep for less than five hours a night on average” and “more than 37 million (71%) people across the country do not get the recommended seven to nine hours per night”.

Do you struggle to get to sleep or maybe to stay asleep? As someone who has battled with insomnia for several years I can sympathise. My personal sleep gremlin is waking up around 2-3am and not being able to get back to sleep again. Thankfully, I’ve turned a corner with it recently after making lots of changes, including a lot of the tips outlined below.

So, what can we do to improve the quantity and quality of our sleep?

1. Stick to a consistent sleep schedule. Try to go to bed and wake up at the same time everyday, even at the weekend. This helps to regulate your body’s internal clock and improve the quality of your sleep.
2. Create a relaxing bedtime routine to help you wind down and prepare for sleep. You could try taking a warm bath (add your favourite Neal’s Yard Remedies bath foam or salts!), reading a book, listening to calming music or a guided meditation (I’m currently using the app InsightTimer which has a large selection of sleep meditations).
3. Unplug from technology. Avoid digital technology for at least an hour before bed as studies suggest that using devices tends to delay the time you actually go to sleep and stimulates the brain making it harder to fall asleep. The blue light emitted by many screens disrupts the natural production of melatonin, a hormone that is essential for sleep.
4. Limit caffeine and alcohol. Avoid caffeine and alcohol, especially in the evening, as they can interfere with your sleep. Instead try drinking herbal tea or water.
5. Don’t go to bed on a full stomach. Aim to leave a few hours between eating your main meal and going to bed. This allows enough time to avoid discomfort and indigestion. Some types of food may help improve sleep. Foods containing, complex carbohydrates, protein and tryptophan (an amino acid that the body uses to make sleep-inducing hormones serotonin and melatonin) may help you sleep better.
6. Make your bedroom conducive to sleep. Create a sleep sanctuary by keeping your bedroom dark, quiet and cool. Use blackout curtains, earplugs or an eye mask if necessary.
7. Get regular exercise. Regular exercise can help improve the quality of your sleep but try to avoid exercising too close to bedtime. Aim for at least 30 minutes of exercise per day, such as walking, running or yoga.
8. Book your reflexology treatment! Last, but by no means least, if you are struggling with sleep, why not try reflexology? A lot of my clients say they have the best nights’ sleep following their reflexology treatment. It provides a natural way to relax and balance the mind and body. The only way to find out if it will work for you is to give it a try!

By incorporating these tips into your daily routine, you can improve the quality and quantity of your sleep and wake up feeling more refreshed and energised.

NB: Reflexologists do not diagnose, cure or treat specific conditions. Reflexology is not a substitute for medical treatment and if you have any concerns about your health, including any persistent sleep issues,  you should consult your GP.