Want a health tip? Sleep well
Why sleep is so important to your overall well-being
Tuesday, January 26, 2010
Benefits of Sleep:
-Sleep repairs the body
-Sleep improves memory
-Sleep keeps your heart healthy
-Sleep reduces stress
-Sleep helps with weight loss goals
Consequences of not sleeping enough:
-Loss of memory
-Decreased alertness
-Increased cholesterol
-Raised blood pressure
-Increased risk of getting sick due to a weakened immune system
-Decrease of important of leptin (the hormone that tells us we are full) and an increase of ghrelin (the hormone that tells us we are hungry)
Video
Why is sleep important?
Who needs sleep? You do, says Dr. Steven Hull of somniTech.
Video
Should you nap?
Dr. Hull explains some strategies for making sure that naps aren't counterproductive.
Video
The connection between sleep and obesity
Dr. Hull discusses the connection between lack of sleep and increased likelihood of obesity.
For many, it's common sense that if you want to to stay healthy and fit, you need to balance nutritious eating habits with an active lifestyle. What many forget, though, is that even with healthy diet and exercise, if you don't get enough sleep, you're putting your body at risk.
The body needs sleep to survive, much like it needs food and water. Sleep expert and President and Medical Director of somniTech, Inc., Dr. Steven Hull, says every person is different in his or her sleep needs, but the average person should get between seven and eight hours at best.
According to National Geographic, a person's risk of obesity increases 23% when he or she gets just six hours of sleep, and goes up to a whopping 73% when a person only gets four hours of sleep per night (when compared to the person who gets the average recommended amount of sleep: seven to eight hours per night). Not getting enough sleep (at the very minimum, six hours a night) can be detrimental to your health.
So what can a person do if he or she has problems falling asleep or staying asleep like some 50 to 70 million Americans? Incorporating a few simple changes into your life (especially around bed time) can make a big difference in how easily you fall asleep and stay asleep.
Sleeping Don'ts
1) Say goodnight to caffeine
Even if you don't think that caffeine is affecting your sleep, if you have sleeping problems, try to limit your caffeine to the morning. Dr. Hull says it is a good rule for everyone to stop any kind of caffeine intake at 2 p.m.
2) Skip the nightcap
Though alcoholic beverages might make us sleepy and some people may doze off after a glass of wine, alcohol interferes with our natural sleep cycle and cause disturbances. So abstain from drinking to for a better night's sleep.
3) Don't exercise to wear yourself out
Exercise is a fantastic way to be more energetic and alert — not so much to put us to bed. When exercise is done too close to bedtime, our bodies will not be ready to slow down — we've revved them up and we'll be up for a few more hours. A great rule of thumb is to make sure give yourself at least four to five hours between exercise and bed.
4) Turn off the TV and computer
Falling asleep in front of the TV, or heading to bed after updating your Facebook page or finishing a presentation for the next day can deter any real attempt at good, quality sleep. The lights from computers signal our brains to become alert, and late night television is anything but relaxing (think sobering news programs or sitcoms).
5) Quit midnight snacking
Not only does midnight snacking pack on the pounds, but eating refined carbohydrates (bread, cake, cookies, cereal, etc.) or sugary foods puts your body into a hormonal rollercoaster, keeping you from sleeping through the night. If you have to eat before you go to bed, focus on protein (a few slices of turkey, a small handful of almonds, etc.)
Sleeping Dos
1) Relax
Relax both physically and mentally. Stress can be one of the major causes of insomnia and disordered sleeping. Try to do some easy breathing exercises or light yoga and stretching for just a few minutes before you go to bed.
2) Make your bedroom a sleep-haven
The only two activities that you should do in the bed room are sleep and sex. This will promote a sleeping environment instead of a room that is used for work, TV watching, doing crafts, etc. Being in your bedroom will signal your body that it is time to rest.
3) Lights out!
Making your bedroom dark when you sleep is important. Our bodies are made to sleep when it is dark outside. So if you have a spouse that likes to read late into the night with the light on, or if you work the night shift and have to sleep during the daylight, get yourself a sleep mask to cover your eyes.
4) Have a bed-time routine
Just like you might have a morning routine where you get up, brush your teeth, go to the gym, eat breakfast, take a shower, etc., have a bed-time schedule as well. Maybe have a cup of herbal tea (it's caffeine free) while reading a book for a few minutes, then brush your teeth, do some light stretching and turn off the lights and close your eyes. All of those things, when you do them every day, will signal your body that it's time for sleep.
5) Go to bed and wake up at the same time every day
That's right, every day. Yep, even the weekends. Having a set schedule for when you go to sleep and when you wake up will get your body and mind into a routine so that your internal clock knows when it's time to go to bed and more importantly, when it is time to wake up (instead of waking up randomly in the middle of the night).
Follow these tips and get a better night's sleep… your body will thank you.
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