Understanding healthy sleep
In today’s fast-paced world, a good night’s sleep has become something of an indulgence. It’s fallen down our list of priorities behind work, chores, social time, and entertainment.
However, sleep shouldn’t be a luxury. It’s as important to your physical and mental health as food and water.
The body’s need for sleep is a relatively new research field. Scientists are looking into what happens to the body during sleep and why the process itself is so essential. We do know that sleep is necessary to:
maintain critical body functions
restore energy
repair muscle tissue
allow the brain to process new information
We also know what happens when the body doesn’t get enough sleep. Sleep deprivation can cause a range of mental and physical problems, including impairing your ability to:
think clearly
focus
react
control emotions
This can result in serious problems in the workplace and at home.
Chronic sleep deprivation has been shown to increase the risk for serious health conditions such as diabetes, cardiovascular disease, obesity, and depression. It can also affect your immune system, reducing your body’s ability to fight off infections and disease.
How much sleep do you need?
Our sleep habits — and sleep needs — change as we age.
According to recommendations from the National Sleep Foundation, you should aim to get the amounts of sleep listed below:
Certain factors influence how much sleep you’ll need. Genetics can determine how long you sleep. Your genes can also play a role in how well you respond to sleep deprivation.
Likewise, the quality of sleep you get when you’re catching Zzz’s is a factor in how much sleep you ultimately need each night. People who get good quality sleep without waking up may need a little less sleep than people who frequently wake up or have trouble staying asleep.
Each person has unique sleep needs. Learn more about what determines yours — and how you can get more shut-eye.
Sleep tips and tricks
Healthy sleep may come down to tricking your body (and your brain) into having better, longer, and more restorative downtime. Here are a few ideas for boosting sleep quality and sleep duration:
Establish a sleep routine
Having a regular bedtime and sticking to it can train your body to get better sleep. Stick to a schedule even on weekends, holidays, and vacations.
Kick Fido out of the room
You may adore sleeping with your fluffy family members, but research shows pet owners who let their animals sleep with them have more sleep disruption and get lower quality sleep.
Cut out caffeine
Even if you only drink it during the day, the stimulant may keep you from getting shut-eye at night.
Don’t consume foods or beverages that contain caffeine any later than mid-afternoon. That includes:
tea
soft drinks
chocolate
Put down your phone
Vow to put away any and all electronics at least one hour before bed. The bright lights can stimulate your brain, which may make sleep more difficult.
Say no to a nightcap
Even if you only drink it during the day, the stimulant may keep you from getting shut-eye at night.
Don’t consume foods or beverages that contain caffeine any later than mid-afternoon. That includes:
tea
soft drinks
chocolate
Put down your phone
Vow to put away any and all electronics at least one hour before bed. The bright lights can stimulate your brain, which may make sleep more difficult.
Say no to a nightcap
If you sip on wine while watching TV, it’s time to break the habit. That’s because alcohol interferes with your brainwaves and natural sleep patterns.
Even if you sleep through the night, you won’t wake up feeling rested.
