BENEFITS OF SLEEP
Sleep is a necessary aspect of life and is essential to our health. It is recommended that we get 8 hours of sleep every night. The Harvard Women's Health Watch suggests six reasons to get enough sleep:
1. Learning and memory. Sleep helps the brain to commit new information to memory.
2. Metabolism and weight. Chronic sleep deprivation may cause weight gain by affecting the way our bodies process and store carbohydrates and by altering levels of hormones that affect our appetite.
3. Safety. A lack of sleep contributes to a greater tendency to fall asleep during the daytime. These lapses may cause falls or mistakes such as medical errors, air traffic mishaps, and road accidents.
4. Mood. Sleep loss may result in irritability, impatience, inability to concentrate, and moodiness. Too little sleep can also leave you too tired to do the things you like to do.
5. Cardiovascular health. Serious sleep disorders have been linked to hypertension, increased stress hormone levels, and irregular heartbeat.
6. Disease. Sleep deprivation alters immune function, including the activity of the body's killer cells. Keeping up with sleep may also help fight cancer.
-Harvard Health Publications: Harvard Medical School
12 TIPS FOR BETTER SLEEP
- Keep regular hours. Go to bed and get up at the same time every day, even on weekends.
- Aim at getting enough sleep. Most adults need 7-8 hours of uninterrupted sleep each night.
- Don't eat or drink large amounts before bedtime. Eating before bed can cause sleep interruptions if you have to get up and go to the bathroom.
- Avoid caffeine in the evening. Caffeine is a stimulant and it takes several hours for your body to eliminate it. Avoid consuming caffeine for at least eight hours before bed.
- Make your bedroom cool, dark, quiet and comfortable. Adjust the conditions in your room to best suit your preferences. Try to eliminate all outside noises. If this is not possible, a fan, earplugs or recordings of soothing sounds may be helpful.
- Use your bed only for sleeping. Avoid watching TV or using a laptop in bed. These items can be stimulating and make it difficult to fall asleep.
- Exercise regularly. Exercise can help you fall asleep faster and make your sleep more restful.
- Sleep primarily at night. If a daytime nap is needed, limit it to 30 minutes and try to take it at mid-afternoon.
- Choose a comfortable mattress and pillow.
- Start a relaxing bedtime routine. Each night do the same relaxing routine to help your body unwind. Examples include: taking a warm bath, reading a book, or listening to soothing music.
- Go to bed when you are tired and turn out the lights.
- Avoid looking at the clock. Waking up in the middle of the night and looking at the clock can cause anxiety. Turn the clock away from you to avoid this stress.
