Sleep
Why is sleep important?
Sleep plays a vital role in good health and well-being throughout your life.
The way you feel while you are awake depends in part on what happens while you are sleeping.
During sleep, your body is working to support healthy brain function and maintain your physical health.
In children and teens, sleep also helps support growth and development.
Getting inadequate sleep over time can raise your risk for chronic (long-term) health problems.
It can also affect how well you think, react, work, learn, and get along with others.
Source: NIH
Learn more about the importance of sleep for you physical health HERE!
Source: Healthline, WebMD and Sleep Foundation
More Sleep Facts
Lack of sleep ages your skin. When you don’t get enough sleep, your body releases more of the stress hormone cortisol. In excess amounts, cortisol can break down skin collagen, the protein that keeps skin smooth and elastic.
Sleep loss also causes the body to release too little human growth hormone. When we’re young, human growth hormone promotes growth. As we age, it helps increase muscle mass, thicken skin, and strengthen bones.
Not getting enough sleep can lower your grades in school over time because sleep loss can lead to more difficulty focusing, memory loss, trouble concentrating, and more.
Chronic (long-term) sleep deprivation leads to a plethora of chronic health conditions such as high blood pressure, diabetes, heart disease, obesity, etc.
Source: WebMD
Good Sleep Habits
Healthy habits can help you sleep better and longer.
Give yourself time to sleep. A busy schedule can make it hard to get a good night’s sleep.
Keep a sleep schedule. Go to bed and get up at the same time every day, even on weekends. Consistent sleep is just as important as the amount of sleep
Create a sleep sanctuary. Keep your bedroom dark, quiet, and at a comfortable temperature.
Have a bedtime routine. Avoid bright lights, large meals, caffeine, and alcohol before bed. Try things to help you relax, like a hot bath.
Exercise. Get about 30 minutes a day, at least 5 hours before bed.
Nap if you must. Aim for no more than 30 minutes so you don’t wake up groggy or mess up your sleep schedule.
Don’t force it. If you find yourself lying awake, get up and do something quiet, like reading, until you feel sleepy. Journaling may put nagging thoughts to bed.
Talk to your doctor. A medical condition might be causing your sleep problems.
Source: WebMD
Source: WebMD
Tips for getting a good night's sleep
Practice healthy habits during the day:
Go to bed and wake up at the same time each day
Try to get at least 30 min of sunlight
Exercise regularly, but not within 2-3 hours before bedtime
Don't take naps after 3 pm
Avoid caffeine and nicotine
Avoid alcoholic drinks before bed
Avoid large meals and drinks late at night
Avoid medicines that delay or disrupt your sleep, if possible
Create a good sleep environment:
Use a comfortable mattress and pillow, if possible
Keep the room temperature cool
Avoid distractions such as noises, bright lights, clocks, TVs and computers
Take time to relax before going to bed:
Read a book or listen to music, and turn off the TV and electronic devices
Take a hot bath or shower, which will adjust your body temperature and help you relax
Source: NIH