Sleep is an essential component to your overall health. During sleep our bodies and our minds are restored. We release hormones we need to help our bodies repair and proteins that help fight inflammation and infection. The stress hormone, cortisol decreases and our brain sorts and processes the day’s information. Check out the Sleep Foundation’s information on How Sleep Works…
To take advantage of the healing properties of sleep it’s important to get enough sleep each night. The CDC recommends an average of 7-8 hours every night for adults. Even one night of missed sleep can cause issues with memory and impairment in performing day to day tasks and it can take days to catch up. You can help the affects of sleep deprivation by taking a power nap of as little as 40 minutes during the day. However, it’s important that you work on getting your hours in each night.
Quality sleep is as, or even more, important than the quantity. Having a regimen to prepare for sleep each night is a great way to get good quality sleep. Here are some recommendations from the CDC for better sleep:
- Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends
- Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature
- Remove electronic devices, such as TVs, computers, and smart phones, from the bedroom
- Avoid large meals, caffeine, and alcohol before bedtime
- Get some exercise. Being physically active during the day can help you fall asleep more easily at night.
Circadian Rhythm
Our body’s internal clock runs in the background and controls our mental, behavioral and physical changes that occur during the day. Changes to the rhythms can affect our moods and productivity. During changes in the seasons, especially when Daylight Savings time changes our clocks it can take our bodies a while to respond. There are steps that you can take to beat the clock and keep your body clock ticking with a healthy rhythm. Watch this video…
Our Body Clock
Learn more about your circadian rhythm and what happens to your body at different times of day.
Taking a nap during the day can be very beneficial to your health. Find a comfortable spot in a recliner or on the sofa. Get a soft, warm blanket and snuggle up. Turn off and/or unplug the TV, your phone and any other screens. Some gentle music might help you to drift off.
It’s important not to nap for too long which can disrupt your nightly sleep.
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