the importance of getting enough sleep
I used to be a night owl and often took sleep for granted. Whether it was to stay up late and study or binge watch Netflix, I thought that 4-6 hours of sleep would be enough for me to get through the next day. However, over time I noticed more mental and physical fatigue, as well as irregular eating habits and a growing dependence on caffeinated beverages to help myself stay productive during the day. There are many studies done about sleep and poor sleep has been linked to many health issues. Sleep is an essential function that allows your body and brain to repair and reenergize. If you want to have better overall health and wellness, there are reasons why the quality and quantity of sleep shouldn't be taken for granted.
Here are some reasons why you should get better sleep:
There doesn’t seem to be one major organ or brain process in the body that isn’t optimally enhanced by sleep - and detrimentally impaired when we don’t get enough sleep
Seventy-five percent of adults report at least one symptom of a sleep problem at least a few nights a week
Insomnia is often associated with another medical co-morbidity such as anxiety, depression, diabetes, substance abuse, or chronic pain
Exercise has been shown to improve quantity and quality of sleep
Sleep influences all of the body’s major physiological systems including thermoregulatory, musculoskeletal, cardiovascular, endocrine, respiratory, gastrointestinal, and immune
Sleep impacts our weight, mental health, and overall quality of life
So, how much sleep do you need? For most adults, at least seven hours is needed for proper cognitive and behavioral functions. [1]
If you are having difficulty falling asleep or not getting enough sleep each night, here are some helpful things you can do:
Establish a realistic bedtime and stick to it every night, even on the weekends.
Maintain comfortable temperature settings and low light levels in your bedroom.
Consider avoiding on TVs, computers and tablets, cell phones, and other electronic devices in your bedroom and using it while in bed.
Avoid caffeine, alcohol, and large meals in the hours leading up to bedtime.
Refrain from irregular or long daytime naps.
Try to stay consistent with going to bed and waking up at the same time every day
Relax and clear your mind in the evening
Take a relaxing bath or shower
Exercise during the day
With improved quantity and quality of sleep you will notice many benefits. It’ll help you feel more energized, think more clearly, improve your mood, and also prevent health issues. So before you go to bed tonight, try some of these things to give yourself a good night’s rest.
Written by Daniel Le, DPT
References:
Eugene, A., & Masiak, J. (2018). The Neuroprotective Aspects of Sleep. MEDTube Science, 3(1), 35–40. Retrieved fromhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC4651462/