So simple, yet so underrated. Getting enough quality sleep is essential for the maintenance, growth, and repair of every system in your body. There are enough of studies available now to link irregular sleep patterns with heart disease, diabetes, and obesity. If you have found yourself out of a good nighttime routine, don’t wait to fix it.
So what constitutes quality sleep? The obvious indicator is how you feel overall. However, The National Sleep Foundation, after years of studies have given us a few habitual guidelines to focus on. They found that people who get the best rest share four things in common: they fall asleep in 30 minutes or less, they wake up no more than once per night, they can fall back asleep within 20 minutes, and they’re asleep 85% of their time in bed (as opposed to on the computer or watching TV). It is recommended to get between 7-9 hours of sleep each night.
Brain function and hormone regulation are at the top of the hit list when you don’t get enough of quality sleep. Your memory isn’t as sharp and your reaction time slows down. The hunger hormone ghrelin increases while leptin, which communicates satiety, is compromised. Your metabolism also takes a hit when you’re sleep deprived, further putting you at risk for weight gain. Without proper rest, your immune system has no chance of operating at 100%, putting you at risk to catch more colds and viruses.
Not surprisingly, quality sleep is linked to several other healthy habits. Regular exercise, in particular cardiovascular exercise, burns energy and will tire you out by the end of the day. Snacking or drinking alcohol after dinner will force your body to deal with digestion instead of preparing to rest. It can also directly lead to acid reflux problems.
Here’s a few tips to get in a good sleep pattern:
-Try to set a regular schedule when you can.
-Turn off your phone, computer, and the TV at least an hour before you sleep. The lights activate brain activity.
-If you’re going to snack after dinner, do it right away. Give yourself at least two hours of no food or drink (other than water) before you go to sleep.
-Set a cool, dark environment to set the tone for a good rest.
