It’s Time to Sleep
Does life feel crazy sometimes? Or maybe even most of the time? Somehow life these days just seems to be busier and busier! How do we slow down and rest? How can we make a restful night of sleep one of our health priorities?
Sleep not only improves your mood, energy and concentration the next day but also while you are sleeping your body is actually doing important functions.
Many experts agree that sleep IS AS IMPORTANT as diet and exercise! Not getting enough sleep has been linked to increased risk of heart disease, stroke, dementia and obesity.
So why do we need to sleep? Dr. Maiken Nedergaard states “people often think sleep is just a time when our body and brains rest. But that’s wrong. While you sleep, your brain is actually working. Sleep helps prepare our brain to learn, remember and create.” We retain newly acquired memories and knowledge while we sleep.
Both the amount and quality of sleep are important factors.
Most adults require 7-8 hours of sleep per day. Many people think you need less sleep the older you get, but that isn’t true. As we age, we still need those 7-8 hours!
Some people have difficulty sleeping, or find that their sleep is restless. This could suggest a sleep disorder, and we would encourage you to speak with your physician if this lasts greater than 2 weeks.
A common sleep disorder many people have heard of is Obstructive Sleep Apnea. This leads to snoring and restless sleep with frequent awakenings throughout the night, and is easily treated by wearing a prescription sleep mask at night.
10 tips to ensure you get the sleep you need:
Avoid caffeine - caffeine can take 6-8 hours to wear off.
Don’t nap! You want to go to bed tired.
Avoid alcohol as this can impair your ability to get restful deep sleep.
Don’t eat a large meal right before bed.
Try to keep a regular sleep schedule, go to bed and awaken at the same time each day. Consistency is key!
Limit electronic use for 30-60 minutes before bedtime.
Get outdoors! It has been shown that 30 minutes of outdoor time can help your sleep.
Try to exercise daily, but not too close to bedtime.
Keep your bedroom cool, and limit the amount of light and sound that could be disruptive.
If you don’t fall asleep within 20-30 minutes, get out of bed. Do a relaxing activity for 30 minutes and then try to go back to bed and try again.
We are always here to help and know that the holiday season can be a particularly stressful time of year. Please reach out to us if you are struggling to get the rest you need.