We often think of a “good night’s sleep” as something of an indulgence, but research has clearly shown it is a requirement. But one that is often not so easy to come by.
Poor or insufficient sleep increases our risks for chronic cardiovascular issues (such as heart disease, high blood pressure, stroke), diabetes, depression, obesity, pain, increased inflammation, a weakened immune system and, significantly, for cognitive decline. Quality, sufficient sleep reduces those risks. It rejuvenates our minds, and helps restore many of our bodies’ systems.
How much? The National Sleep Foundation recommends 7-9 hours for healthy adults 18-64 and 7-8 hours for those over 65. (Newborns to Teens range from 8-17 hours). These recommendations were the result of a nine-month process during which 18 experts from science and medicine reviewed hundreds of peer-reviewed research studies looking at the relationship between sleep and a wide-range of diseases and conditions. These findings were similar to results published by other sleep organizations in the US and Canada.
Why Is It Important? When you sleep your body restores energy, maintains many critical bodily functions, helps the brain process new information, and repairs muscle tissue. (Working out breaks down muscle fibers, connective tissues, parts of your immune system, and more, so you need to recover).
How to Make It Happen? For many of us, that is not all that simple. We’ve been deluded into thinking that there is something super-human and desirable about the ability to manage on something like four hours of sleep. But, as we’ve noted, the reality is quite different. If a good 7-9 hour night’s sleep eludes you, then consider the concept of “Sleep Hygiene”. It’s the process of setting yourself up for the best possible sleep experience:
- Make your bedroom a cave-like – quiet, dark and on the cool side
- Set a schedule –Go to bed at the same time and try to get up at the same time every morning – even on weekends
- Create a bedtime ritual – take a warm bath, drink a cup of herbal tea or turmeric milk, read from a book or magazine
- Get up if you don’t fall asleep in twenty minutes – walk around, read in another room, anything that will relax you. Then when you feel sleepy, try again.
- Avoid naps if possible – but never take a nap after 3 pm.
- Try not to have any caffeine after lunch.
- Maintain a regular schedule for meals, exercise, medications.
- Agree not to write, play games, watch TV, chat on the phone or eat in bed.
- Don’t have any alcohol or do any strenuous exercise six hours before your bedtime
- Wear blue-blocker glasses when watching TV or using a computer or other electronic devices