“Sleep is the most important part of recovery from illness and injury”- Dr. John J. Stamos, MD
For many people that means a lot of time in bed but rarely the quality you’d want to experience sleep to feel refreshed, clear your mind and energized. Getting adequate sleep can also help you maintain healthy weight, lower blood pressure and cholesterol, and improve cognition. In fact, this may be one reason why we work so hard during our daily hours! However, sleep deprivation isn’t just unhealthy; it’s also bad for us physically and mentally. It can make us feel irritable, grumpy, sad, anxious, depressed, and tired, as well as increase chances of accidents or injuries. Also, when someone fails to get adequate sleep, they may find themselves having some serious health problems. Read on to learn how to get plenty of good nights rest without resorting to over sleeping at night or skipping sleep altogether.
How much sleep do I need?
According to one study, adults who slept less than they needed were more likely to suffer from depression, stress, and anxiety. As such, getting adequate sleep seems like an essential component of maintaining one’s overall wellness. Another review found that those who get less than 6 hours of sleep each night had an increased risk of mortality compared with those who got 6–8 hours of sleep each night. Therefore, if sleep habits aren’t up to par in terms of quantity or quality, then it’s best to schedule regular exercise or take a nap instead of going to sleep late or staying up late to rest.
How does sleep affect my immune system?
When you’re asleep, your cells receive information about external invaders that are invading the body, including bacteria and viruses. Your cells then break down toxins into energy, which helps them carry out their vital functions. The next thing your cells do while you’re sleeping is eliminate viruses and other harmful chemicals from the cells and brain pathways. This results in improving your immune system’s response against infections. Since there are many things that can go wrong while you’re asleep, staying alert and aware of what is going on around you is crucial. For instance, certain noises throughout the day can wake you up and disrupt your sleep, causing you to awaken briefly and regain consciousness and attention before falling back to sleep. If this happens, your sleep won’t be as productive. So, it’s important to check in on yourself regularly and try not to worry about minor distractions (like noise) immediately when waking up in order to give your body adequate time to relax. Doing this will help improve your ability to stay off medications and minimize side effects over time. There are several ways to accomplish this. One way is by keeping track of your sleep and activities throughout the day and using a sleep log for that purpose. Another method is by putting together some helpful audio recordings that include calming songs, music that sounds relaxing at specific times in your life, etc. You could also read books and listen to podcasts related to helping you sleep better since these types of materials have been shown to decrease the risk of insomnia.
How long should I sleep?
Your body needs eight hours of deep sleep per night to function properly. While the amount of sleep you need can be different, sleeping between six and nine hours per week is optimal. When you’re too tired or don’t get enough sleep, you risk developing a host of chronic diseases. Many factors increase chances of getting insufficient sleep and, thus, getting poor quality sleep, including aging, shift work and lack of movement during the daytime. Even though many experts believe that no amount of physical activity is sufficient for proper muscle functioning, a sedentary lifestyle doesn’t necessarily mean you should skip exercise altogether. On the contrary, moving regularly and exercising when your muscles get tight is beneficial. Not only does this allow your muscles to recover faster, but it’ll also keep your heart pumping smoothly. Aside from being an excellent source of oxygen-giving and building momentum to support your lungs, cardiovascular fitness is essential to ensuring a comfortable, sound heart. Research shows that aerobic training will not only protect your heart health but can also reduce the chances of developing any type of cancer, stroke or diabetes. Additionally, doing strength exercises can increase the efficiency of insulin, reduce the risk of high blood pressure, and help prevent age-related memory loss. It’s also recommended by doctors since it can strengthen the bones, reduce the chance of osteoporosis, and enhance bone density. And lastly, regular exercise is known to boost immunity too! Studies show that low levels of physical activity may cause you to get sick much quicker than those with adequate amounts of exercise. Although the exact reason why exercise keeps your body fit and improves your mood remains unknown, it’s definitely worth mentioning because taking your physical well-being seriously can lead to enhanced mental wellbeing. So, try incorporating some form of physical exercise in your everyday routines by walking more, dancing (or practicing yoga), running errands, or performing chores that require your energy. These simple changes to your usual day routine can add up to help you achieve your ideal level of sleep. Take care of your body by eating a nutritious diet and getting enough sleep every night. Try these tips to get 7-8 hours of solid rest each night!
Sources
Sleep Health | Sleep Experts Say
https://www.sleephealth.org/sleep/articles/what-sleep-is-and-why-it-hits-so-important-to-get-8-hours/
https://www.sleephealth.org/sleep/articles/how-much-sleep-do-you-need-and-what-do-i/
https://www.sleephealth.org/sleep/articles/how-well-do-you-need-to-sleep-for-healthy-sleep
https://www.sleephealth.org/sleep/articles/the-health-benefits-of-sleep
https://www.sleephealth.org/sleep/articles/sleep-health-and-sleep
https://www.sleephealth.org/sleep/articles/what-does-sleep-mean-and-why-should-you-work-to-have-more-of-it
