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www.silverlivingmagazine.co.uk 22 heart health. More or less is detrimental. The research team found that both short and long sleepers had a greater risk of developing or dying from coronary artery disease or stroke. Study author Dr Epameinondas Fountas says: “Our findings suggest that too much or too little sleep may be bad for the heart. “More research is needed to clarify exactly why, but we do know that sleep influences biological processes like glucose metabolism, blood pressure, and inflammation – all of which have an impact on cardiovascular disease.” Dr Fountas added: “Having the odd short night or lie-in is unlikely to be detrimental to health, but evidence is accumulating that prolonged nightly sleep deprivation or excessive sleeping should be avoided. “The good news is that there are plenty of ways to get into the habit of getting six to eight hours a night – for example by going to bed and getting up at the same time every day, avoiding alcohol and caffeine before bed, eating healthily, and being physically active. “Getting the right amount of sleep is an important part of a healthy lifestyle.” Searching for sweet dreams LOUGHBOROUGH University’s Professor Kevin Morgan has been researching sleep for more than 30 years. “Sleep problems have both immediate and later consequences,” he explains. “The immediate consequences are fairly obvious – you feel fatigue and less efficient during the day, you’re perhaps clumsier, and you find it difficult to sustain attention over longer periods. “People with chronic poor sleep, where they actually don’t sleep enough night after night, are far more likely to put on weight and are more pre- disposed to high blood pressure. Both of which are linked to many serious health conditions. “Poor sleep also has an impact on your mental health. People who don’t sleep very well are far more likely to become depressed, even if they’ve never been depressed in their life before.” So, what can you do to ensure you get a good night’s sleep? Here are his five top tips: • GO TO BED SLEEPY – reserve your sleepiness for bedtime. Sleeping in the day can disrupt your night time rest • HAVE A BEDTIME RITUAL – routine is sleep’s best friend; it lets your brain know that now is time to sleep • TRY TO MAINTAIN THE SAME GETTING-UP- TIME EACH MORNING – even if you vary the times you go to bed • AVOID SPENDING LONG PERIODS OF LYING AWAKE IN BED BEFORE OR DURING THE NIGHT – save your bed for sleep • DON’T EVER ‘TRY’ TO SLEEP – this is a self-defeating act as it is a process that has to happen naturally. If you can’t get to sleep (or get back to sleep) then get up and do something that is not overly stimulating, read a book, make a hot caffeine free drink, then return to bed when you feel sleepy again INSOMNIA can be a nightmare – and research reveals that it affects many more women than men. Studies have suggested that from adolescence into to their early-50s, for every two men who have problems sleeping there are three women. Behavioural sleep expert Dr Shelby Harris is looking to help women affected. She has just written a book titled ‘The Women’s Guide to Overcoming Insomnia’. Dr Harris, who is based in New York, believes that issue is more nuanced for women than for men – pointing out that pregnancy and menopause are just two factors that add complexity to an already difficult problem. And she says: “Women, unlike men, are susceptible to significant hormonal fluctuations throughout the lifespan. “When combined with life stressors of work, family and trying to fit everything in at once, it should be no surprise that women struggle with turning off their brains to obtain a solid, quality night of sleep on a regular basis.” Talking to BBC’s Women’s Hour, she also warned that lie-ins could be one cause of insomnia, adding: “If you wake early, then try to do something with that that rather than lying in bed awake until later. “If you're lying in bed, awake, then it could lead to you developing insomnia. Tossing and turning will worsen your sleep in the long-term. You should get up at your normal time and get into a good sleep schedule.” The importance of a getting the right amount of sleep was highlighted in research presented to the European Society of Cardiology last year. Researchers have found a sweet spot of six to eight hours sleep a night is most beneficial for Tips for a good night’s kip WINTER SALE STARTS 27TH DECEMBER OPENING TIMES: MON-FRI 8.30am-5pm SAT 9am-5pm LOVICKS 163-167 YORKSHIRE STREET ROCHDALE OL12 0DR Tel: 01706 645344 | www.lovicks.co.uk | sales@lovicks.co.uk FURNITURE • SOFAS • BEDS • CARPETS YOUR FAMILY RUN BUSINESS PROVIDING QUALITY HOME FURNISHINGS CELEBRATING 100 YEARS IN BUSINESS