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Health recommendation(s)
Sleep is an essential function that allows your body and mind to recharge, leaving you refreshed and alert when you wake up. Healthy sleep also helps your body remain healthy and avoid diseases.
Source: Why Do We Need Sleep? Short-term effects of lack of sleep:- Difficulty focusing and thinking clearly
- Feeling tired, sluggish or irritable during the day
- Long-term effects of lack of sleep:
- Lowers your body’s defenses, leaving it open to sickness and infection
- Increases your risk of developing heart problems, type 2 diabetes and high blood pressure
- Interferes with metabolism and increases risk of obesity
- Causes your relationships to suffer at work and at home
- Leads to depression and anxiety
- Helps with focus, concentration and memory
- Helps with emotional regulation, better manage the physical and psychological effects of stress
- Supports good judgement and decision making
- Improves problem-solving abilities
- Improves problem-solving abilities
- Boosts energy
- Boosts energy
- Provides release of growth hormone necessary for the body to grow and repair damage
- Boosts immune system health
Tips
Stay consistent with your sleep and wake times: Help keep your body’s natural internal clock running. When your body gets used to going to bed and waking up at the same time, you will find it easier to fall asleep and wake up more refreshed.
- Stick to calming activities (reading, journaling or taking a warm bath/shower).
- Follow a standard set of steps before bedtime, like flossing and brushing your teeth, and continue to follow that same pattern every night.
Make your room comfortable- your bedroom should be your safe space.
- Keep screens out of your bedroom, including televisions, smart phones, and tablets
- Have a supportive mattress and comfortable pillows
- Use minimal lights or keep the lighting dim
- Set your room temperature on the cooler side (60-67°F)
Don’t eat or drink right before bed
- Eating late at night can cause acid reflux
- Avoid caffeine and alcohol late in the day as both reduce sleep quality
Calm your mind
- Meditate: Meditation: What It Is, Benefits and How To Do It
- Progressive muscle relaxation: Benefits of Progressive Muscle Relaxation
- Yoga stretches bedtime-yoga-for-sleep Bedtime Yoga for Better Sleep: A 10-Pose Routine to Try Avoid exercise before bed
Avoid exercise before bed
- Exercise done 1-2 hours before bedtime can trigger insomnia
Talk to your doctor if you are having difficulty sleeping. Your doctor can recommend treatment that may help (medication, cognitive behavioral therapy, oral appliance therapy, sleep disorder specialist referral).
Source: What Is Sleep Hygiene? Tips To Improve