Sleep

Sleep

Sleep is important for multiple reasons:

1. Your body’s immune system works to repair any illness/damage

– lack of sleep has also been associated with obesity, those with weekday sleep that were 72 percent more likely to be obese.  Sleep debt leads to long-term metabolic disruption, which can promote progression of illnesses like type 2 diabetes.

2.  Your brain cleans out any debris and consolidates memories

– lack of sleep has been associated with increased risk of Alzheimer’s disease

3. Studies show your brain works better the following day and you are able to function better in general

4. People who get a good night’s sleep are happier!

– studies found people who are sleep deprived report feeling less friendly and positive (even after and achievement), as well as feeling more depressed and angry.

– people also become more emotionally reactive tend to react in a negative way when things go wrong

How much sleep do I need?

Most study say the average adult needs around 8 hours per night, but this is very individual-some people need about 9 or more hours, while others do well on 6 or 7.  Teenagers need even more sleep at night.

Napping is okay, in fact some cultures sleep into phases sleeping about 6 hours a night, then having a nap for an hour and a half or so in the afternoon.  Historically, people often slept in 2 parts due to having to get up in the night to tend the fire etc.

But how does one get a good night’s sleep in today’s hectic world?

One answer is sleep hygiene, which involves:

1.  Have a consistent time for going to bed and waking up, even on weekends and Holidays

2.  Avoid electronics in the hour or 2 before bedtime.  This means phone, computer, and TV.

3. Have a calming routine, such as a hot bath, meditation, and/or reading before sleep.

4. Keep the room a cool temperature and make sure you have a comfortable mattress and pillow

5.  Avoid stimulants in the afternoon

6.  Exercise daily, even just 10 minutes of aerobic exercise can drastically improve nighttime sleep quality, just do not work out hard close to bedtime!  Although gentle yoga may help.

7. Try to get plenty of natural like during the day.  If you do not have access to natural light you can buy a specially that mimics natural light.

8.  Do not eat spicy dishes or sugary food before bed

Progressive muscle relaxation can also help

Sometimes people need supplements like melatonin, CBD, or valerian