Sleep, it does a body good, and yet how many of us are getting at least seven to eight hours of sleep daily? Most of us usually average about five to six hours a night of sleep and that is simply not enough to promote and support healthy living. Sleeping eight hours a night improves brain performance, health, and mood. When the body does not get enough sleep it raises the risk of many disorders and diseases that range from obesity, dementia, stroke, kidney disease, diabetes, depression, high blood pressure, reduced immune system, lower sex drive, and heart disease. Poor sleep also compromises one’s ability to cope with stress. When sleeping at least eight hours a day it lowers the risk of diabetes, heart disease, reduces stress, improves clarity in ones thought process, boost the immune system, and helps promote a healthy weight. Sleep enables the body to repair and prepare for another day. Sleep also helps shorten the illness duration if one does become ill. Not getting enough sleep can increase a chance of injury in adults, teens and children. Poor sleep habits can also shorten a person’s life span. Here is an excellent sleep guide:
*Newborns: 14 – 17 hours (half during naps)
*Infants: 12 – 16 hours (4 – 5 hours during naps)
*Toddlers: 11 – 14 hours (2 – 3 hours during naps)
*Preschoolers: 10 – 13 hours
*Children 6 to 12: 9 – 12 hours
*Teenagers: 8 – 10 hours
*Adults: 7– 9 hours
Quality of sleep is also important. The brain needs to go through a series of sleep cycles: rapid eye movement sleep (REM) and non-rapid eye movement (NREM). While sleeping the body rotates through 90-110 minutes cycles of REM and NREM. These stages of sleep help improve learning, focus, and help the brain lock in memories. During these cycles of sleep toxins get flushed and bones, muscles, and tissues are repaired.
Consistency is key so here are some tips food nights rest:
*Limit screen time before bed-Avoid cell phones and lap tops as they decrease the production of melatonin. The body naturally increases the production of melatonin at night to prepare the body for rest. Cell phone and lap tops interfere with the body’s natural process thus sabotaging a good night’s rest.
*Cool, dark, quiet bedroom-65 to 68 degrees is ideal. White noise apps on cell phones are helpful for those who wake easily with sounds.
*Avoid caffeine and alcohol two hours before bedtime-they disrupt natural sleep phases
*Avoid big meals at night-can cause indigestion/heartburn and disrupt sleep
*Adhere to a sleep schedule- go to bed the same time every night and wake the same time every morning (even on weekends).
*Exercise & Reduce stress
Bad sleep equals bad health so take the time to make sure you are having sweet dreams and a peaceful night’s sleep.
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