Why Sleep is Key to Health?
The CDC declared sleep deprivation as a public health epidemic. Sleep is as critical an element of health and well-being, as the other components of the Wheel of Health. Getting enough sleep is not a luxury, it is necessary for good health. Adequate sleep is essential for proper immune, endocrine, and neurological functioning. It should come as no surprise, insufficient sleep is linked with many chronic diseases and conditions, such as type 2 diabetes, heart disease, obesity, and depression. In addition, lack of sleep can lead to motor vehicle accidents, work errors, and decreased productivity. Sleep disorders that go undiagnosed and untreated can also increase the risk of health problems.
Sleep is the body’s time to self-heal and restore. During sleep, the body replenishes important hormones and converts short-term memories to long-term. Both the quantity and quality of sleep are key factors for the body and brain to heal, repair, and prepare for the next day. Sleep requirements vary for each of us, but per the CDC most adults should aim for seven to nine hours of sleep each night. Children need as many as thirteen hours of sleep per night.
Here are a few strategies to aid in improving the quantity and quality of sleep:
maintain a sleep schedule, go to sleep and wake up at the same time every day, don’t sleep in on the weekend
create a relaxing bedtime ritual, like reading a book, taking a bath, or meditation
turn off electronic devices at least 30 minutes before bedtime
reduce or eliminate intake of caffeine, nicotine, and alcohol close to bedtime
save worries for the daytime, when concerns pop up, write them in a “worry book” to be addressed the next day
don’t go to bed unless you are tired
if you can’t fall asleep after 20 minutes, go to another room and do something relaxing
allow light to help manage the body’s internal clock, avoid bright light (especially blue light) in the evening, and let morning sunlight shine on your face
use the bedroom only for sleep, remove work materials and electronics
exercise regularly but avoid vigorous workouts close to bedtime
Sweet Dreams,
Sarah
