DR MAX PEMBERTON: Follow my script for superior sleep – it could save your life

How much do you sleep? If you’re like me, then this isn’t always an easy question to answer. Sometimes I go to bed early, but most of the time I go to bed very late and get up early.

But then other times I have a good rest. I probably sleep four to ten hours a night depending on what job I have. I work night shifts so it often complicates things. It is the same for many friends who have small children. However, I am rarely tired, so I am quite satisfied with this.

Or at least I did until I read some new research published last week.

The study showed that irregular sleep patterns—people who go to bed at different times during the week or sleep an inconsistent number of hours each night—might have a higher chance of developing atherosclerosis (hardening of the blood vessels).

This can cause the arteries to narrow, reducing blood flow and the amount of oxygen and other nutrients reaching the body, or it can create blood clots that block the artery, leading to a heart attack or stroke.

The study found that participants whose sleep duration varied for more than two hours over the course of a week were 40 percent more likely to have large amounts of hardened plaque in their arteries.

Additionally, fragmented or erratic sleep patterns have also been linked to heart disease, high blood pressure, and diabetes.

Now, I no longer feel so arrogant about my erratic sleep patterns.

I wonder if the effects of a disrupted sleep pattern are because the variance contributes to an overall increase in stress levels and this, in turn, causes the damage?

I also wonder if mood has a role to play.

We know that erratic sleep patterns can also affect mood, and this, in turn, can increase stress hormones in the body, increasing the risk of things like heart disease.

Those of us with irregular sleep habits should take note.

CREATE A BEDTIME ROUTINE AND STAY WITH IT

So I’m determined to try to break the habit and get back to a regular sleep pattern.

I mentioned this to a colleague who used to work in sleep medicine and he gave me some helpful tips on getting a good night’s sleep. The key to this is to establish a pattern and stick to it.

• The first step is to establish a bedtime routine. These days I tend to keep working until I get sleepy and then go to bed. However, research suggests that for many people this is a recipe for disaster. Our body clocks are all different and if you tend to be a night owl, instead of getting up early, you’ll find your bedtime getting later and later if you wait until you’re tired. Instead, start a routine that starts at the same time every night, regardless of whether you’re feeling tired. Prepare a bath, brush your teeth, put on your pajamas. By creating habits and cues over time, your brain will learn to associate this with being sleepy. With repetition over time, the routine is reinforced and this will result in an increasingly stable sleep pattern.
• Consider setting a warning alarm on your phone two hours before you plan to start getting ready for bed. Once it shuts down, finish your works and then mentally start to relax. Stop checking your emails. Avoid social media and try to stay away from your phone.

• Different people need different amounts of sleep at night. However, most people need around seven hours a night, so use this as a yardstick to start with. Exercise when you need to get up and work backwards to find your bedtime.

• The important thing is not only to go to bed at the same time, but also to get up in the morning. Set your alarm across the room and don’t hit the snooze button! You may be tired for the first few days, but persevere. Over time, it will reset your body clock so that you naturally wake up and get up at the same time every morning.

• Avoid afternoon naps or dozing on the couch after work. This is not restful sleep and will contribute to further disruption of the sleep pattern. If you’re tired during the day, use this as evidence that you need more time in bed and adjust your bedtime accordingly. Vary your sleep schedules in 15-minute increments for a few days.

• Avoid stimulants. We all know that we should not drink coffee after mid-afternoon so as not to disturb our sleep pattern. But chocolate can have a negative effect, so get rid of that too. Also, you should not drink alcohol two hours before bed, as it has been shown to disrupt sleep patterns as well.

• Follow your schedule even on weekends. Evidence shows that consistency is key to fixing your sleep routine. I’m going to give it a try for a month. I’ll report back and let you know how it goes. Why don’t you join me?

What a role model Vanessa Feltz is. You’re in your 60s in a relationship you think is okay, and then you find out that your partner of 16 years is cheating on you. It’s hard having to face old age alone. She allowed herself to mourn the end of her relationship, but she’s also determined not to let it define her.

KATE’S RIGHT TO FOCUS ON THE KIDS

The Princess of Wales has shown herself to be a true defender of mental health in recent years, but she has hit the nail on the head with her new project to raise awareness about the importance of the first five years of life. Problems in adulthood, from depression to alcoholism, often have their roots in a person’s early years. It is better to focus on prevention than cure. But I really approved of her comments when she recently spoke to Capital FM DJ Roman Kemp. She emphasized that, ‘It’s important to stress that we can’t take a doomsday perspective on this. Those who have not had a happy childhood can still lead happy and healthy lives with the right support and interventions.’

This is exactly why I enjoy working in mental health so much. People who have had a difficult childhood can change their lives. Yes it is hard and yes there are struggles along the way. It is difficult to hold on to this hope. But human beings have the ability to overcome adversity, change and adapt.

• I have thought long and hard about the issue of abortion and support a woman’s right to choose. It is a difficult decision to make. I understand why there are ‘buffer zones’, so-called Public Space Protection Orders, outside clinics to prevent protests that could add to a woman’s distress. But I found it chilling that Isabel Vaughan-Spruce was arrested for standing and silently praying outside a clinic in Birmingham. In an online clip, police saw her arrested after saying that she “might be” praying inside her head. She was acquitted last week in what has been seen as a victory for civil rights. In my opinion, she was indeed arrested for a mental crime. She wasn’t protesting. Just stopping and thinking about something can never be a crime.

DR MAX RECIPE…

How often do you look in the mirror and don’t like what you see? I talk to many women who confess to feeling unattractive. We are told to love ourselves, but we are bombarded with unrealistic images of beauty. This book is the perfect antidote. It uncovers the powerful forces that perpetuate these ideals and reminds us that we don’t need to ‘fix’ how we look, just how we feel about ourselves.