Wellbeing Issue three 2021
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Bu~
wellbeing
Your Issue three 2021
The benefts
of a good
night’s sleep.
In this issue
Getting enough quality sleep is
essential for your health and
wellbeing. We all know that we
feel more alert and refreshed
after a restful night. But
getting enough Z’s holds more
benefts than you may realise.
For more information visit
bupa.co.uk/your-wellbeing
We all need different amounts of sleep to
feel refreshed the following day. A few
people say they can manage with just three
or four hours of sleep a night, yet most adults
need around eight hours. But it’s not just
how much sleep you get that’s important.
How well you sleep is important too.
Good quality, deep sleep gives your body a chance to rest and recover. It also
helps your entire body grow and repair – from tiny cells to whole organs.
When you’re sleeping deeply, your blood pressure and heart rate get lower
and your breathing gets slower. Your brain is still active but your muscles are
very relaxed. The more relaxed you are when you’re asleep, the better this is
for your physical and mental health.
It’s not always easy to maintain a good sleeping pattern or routine; for
example, if you do shift work, work nights or have someone to care for. But
it’s important to prioritise chunks of good quality sleep at other times of the
day if this is the case.
To tie in with World Sleep Day on 19 March 2021, this month we look at
reasons why it’s important to get enough good quality sleep regularly.
Lifts your mood Boosts your immunity
Sleep is essential for your mental wellbeing. Getting enough sleep, and sleeping well, may
It helps your brain cope with the world make your immune system work better so
around you, infuencing how you behave you’re less likely to get common infections,
and interact with other people. If you don’t such as colds. It may even boost how well
get enough sleep, you may fnd it harder to your body responds to vaccinations.
respond to negative situations, which can
make you feel low or anxious. Controls your weight
Sleep affects your levels of leptin and
Doing things to support both your mental
ghrelin, the hormones that control whether
and physical health is the frst step. It will
or not you feel hungry. If you don’t get
help you deal with stress better, and you’re
enough sleep, you may eat more and
more likely to address fnancial issues with
choose unhealthier foods, such as sugary
more resilience and a better mindset.
snacks. This can lead to weight gain,
Helps your memory especially around your waist.
Deep sleep (even short daytime naps) may Poor sleep may affect your energy levels
help you remember things more easily. It too, so you may not feel like exercising
may even help you learn new things. Older as much as you should. This too can
people, in particular, may fnd it harder to contribute to weight gain, putting you
build new memories if they don’t get at greater risk of developing certain
enough sleep. health conditions.
Your wellbeing 03|21Reduces your diabetes risk
Sleep is important for blood sugar control.
COVID lens
A lack of sleep may make your body less
Dr Samantha Wild,
sensitive to insulin, the hormone that helps
to control your blood sugar levels. Raised General Practitioner at Bupa UK.
blood sugar can lead to type 2 diabetes. “With such
Some research shows that people who get unprecedented
seven to eight hours of sleep each night times, it’s
may have a lower risk of type 2 diabetes understandable
than those who don’t. that many of us
Increases your productivity are fnding our
sleep is affected.
Sleeping at night keeps you awake and
‘Coronasomnia’
alert during the following day, boosting
has fast become
your energy levels and concentration. Not
an informal term for sleep problems
getting enough sleep can affect your
related to the pandemic. Remaining
judgement and how well your brain
physically and mentally healthy and
processes information. Research shows
focusing on getting enough good quality
that people who sleep for less than six
sleeping is more important than ever.”
hours a day may be less productive at work
than people who sleep for seven to nine Struggling to sleep during lockdown?
hours each day. @] www.youtube.com/watch?v=fK
Lowers your blood pressure JnpcUwXsQ&feature=emb_logo
A good night’s sleep helps maintain a
healthy blood pressure during the day as
well as the night. Not getting enough sleep
regularly may increase your levels of stress
hormones, which can make your blood
pressure rise. It can also make your body
hold on to too much salt, which can
increase your blood pressure too. People
who get less than seven hours’ sleep a
night may have higher blood pressure than
those who don’t.
Getting a good night’s sleep Relax before bedtime – read a book,
listen to some soothing music, or try
There are lots of things you can do to meditation and mindfulness.
help you sleep better – and for longer.
J
Limit your caffeine intake.
J Go to bed and get up at the same
time each day. J
Just use your bedroom for sleep and
J Get some exercise every day, but not sex – and make sure your bedroom
late in the evening. environment is not too noisy, hot or cold.
J Don’t look at computer screens or J
If you can’t sleep, get up and do
other devices before bedtime. something relaxing for a while.Everyday Rewards Exclusive discounts on packages with Scentered Scentered’s SLEEP WELL aromatherapy product range is an ideal sleep aid if you suffer from poor sleep, night anxiety, night restlessness or broken sleep patterns. Scentered’s range of candles and balms are designed to clear the head, quiet the mind and prepare you for a great night’s sleep. Sign up to Everyday Rewards by Bupa at bupa.co.uk/corporate-bupa-rewards Named on your company’s health cover? Use your membership/registration number to sign up. If you’re not named on your company’s health cover, or have a company cash plan, dental insurance or travel insurance product you can sign up using your company’s dedicated PIN.
Sleep better
If you’re not getting enough good-quality sleep, it’s important to do
something about it. Keeping a sleep diary for around two weeks may help
you work out if something in particular is stopping you sleeping properly.
Make a note of what you do, eat and drink every day, along with how long
and how well you sleep at night. Make a note of how you feel during the
day too, to see if there’s a pattern.
If poor sleeping habits are affecting your daily life or you’re feeling very
down or anxious, it’s important to speak to your GP.
Stress, anxiety and other mental health conditions often affect the quality
of your sleep. Working to improve your mental health can ultimately help
you sleep better.
Bupa’s Mental Mind
Health Hub
Visit Bupa’s mental Mind is a mental health charity
health hub for a range of with a mission to make sure
information, advice and no one has to face a mental
support services. health problem alone.
bupa.co.uk/mental-health mind.org.uk
Mental Health Good quality sleep can:
Foundation J lift your mood
J help your memory
Mental Health Foundation
is a mental health charity that
J boost your immunity
helps people deal with their J control your weight
mental health problems. J reduce your diabetes risk
increase your productivity
mentalhealth.org.uk
J
J lower your blood pressureEveryday Rewards by Bupa and Bupa health trusts is not
regulated by the Financial Conduct Authority or the Prudential
Regulation Authority.
Everyday Rewards by Bupa is promoted by Bupa Investments
Limited, 1 Angel Court, London EC2R 7HJ and administered by
Paragon Customer Communications Limited, Evolution House,
12 Choats Road, Barking, Dagenham, RM9 6BF
Terms and conditions can be found at bupa-rewards.bupa.co.uk/
terms-conditions
Bupa Investments Limited and Paragon Customer Communications
Limited will use your information for the purposes of the
administration of Everyday Rewards. For details of how your
information will be processed by Bupa, please visit:
bupa.co.uk/privacy
Bupa health trusts are administered by:
Bupa Insurance Services Limited. Registered in England and
Wales No. 3829851.
Registered office: 1 Angel Court, London EC2R 7HJ
Bupa health insurance is provided by:
Bupa Insurance Limited. Registered in England and Wales
No. 3956433. Bupa Insurance Limited is authorised by the
Prudential Regulation Authority and regulated by the Financial
Conduct Authority and the Prudential Regulation Authority.
Arranged and administered by:
Bupa Insurance Services Limited, which is authorised and regulated
by the Financial Conduct Authority. Registered in England and
Wales No. 3829851.
Registered office: 1 Angel Court, London EC2R 7HJ
© Bupa 2021
bupa.co.uk
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