Introduction:
Sleep is an aspect of our health that a lot of us have taken for granted, especially in this fast paced all or nothing mentality driven culture we live in now. Most of us just think that we can get just a few hours of sleep, grab a cup of joe and just move on day in and day out. When in reality we aren’t meant to drink caffeine everyday as our source of energy, our body has plenty of natural energy it just has to be recovered properly so we can function the way we are supposed to. In this article I am going to tell why sleep is important and how you can enhance your sleep to function better and feel better.
Why do we need sleep?
We need sleep for proper brain function, cell rejuvenation, muscular and nervous system recovery. Our bodies are designed to get at-least (8-9) hours of sleep a night. Good quality sleep has been shown to slow the effects of aging, meaning it contributes to our longevity. Sleep also allows our organs to function better and more efficiently. Sleep is when the parasympathetic nervous system is in full effect. Our (rest and digest) system is when our body is fully relaxed and able to distribute nutrients the way they are supposed to be distributed.
How do you know if you are not sleeping enough?
In today society it has been normalized to get (4-6) hours of sleep to be successful or to be able to get all of the things we need to get done in a day. When really its causing the epidemic of substance abuse. From drugs, food, to caffeine we all have found crutches for us to be able to stay awake longer and accomplish more. This is what is causing so many of the auto immune, neurological and cardiovascular diseases all over the world. How do you know if you are not well rested? Some of the problems you might face are;
- Get sick very easily
- Consistent brain fog
- Excess eating
- Sedentary more often
- Irritable
- Anxious
- Impulsive behavior
What happens when we sleep?
While we sleep our body actually begins to do all the work. Your body does more while you are sleeping than when you are awake. It begins to repair the brain by storing new information. Our cells get rejuvenated, our muscles begin to absorb the nutrients they need to begin to recover. Our endocrine system releases the proper hormones to keep us relaxed and our heart rate nice and slow.
As you can see we are designed to get quality sleep, and when you don’t you cause imbalance in these various systems.
How do we get more quality sleep? (Sleep Routine)
Now you may be wondering well if I am not sleeping long enough, then how do I get better quality sleep? Well, here are a few things you can do to begin to have more restful sleep.
- Circadian rhythm balance and natural Vitamin D
Our circadian rhythm gets out of balance when we don’t get enough sleep. Our circadian rhythm is our 24 hour/sleep cycle. So how do we balance this, by having a set time you go to sleep and a set time you wake up every day. Creating this habit will help you to keep a balanced circadian rhythm. Also when you wake up its really important to take a walk outside and get some natural vitamin D absorption from the sun. this also helps with balancing your circadian rhythm.
- Sleep cooler
Majority of us want to sleep cozy and warm all night long, well that can be detrimental to our sleep cycle. It’s really ideal to sleep cold and to be exact within the range of 60 degrees to 65 degrees Fahrenheit. Why is this? It’s because when our body gets warm that simulates sun exposure or that it’s time to wake up, meaning its harder for you to stay a sleep. So set that thermostat at a lower temperature and you will get way more out of your sleep.
- Keep your room dark
A lot of the time we don’t get good sleep due to exposure to too much light, such as street lights outside, or devices you have in your room that produce a small amount of light. By getting black out shades or investing in some quality light blocking curtains you can really enhance your sleep quality. It’s also a great idea to turn any lights in or around your room off so it doesn’t affect your sleep. - Black out shades
- Shut down
I believe one of the healthiest things you can do is to shut down about 2 hours before getting into bed to make sure that you brain isn’t consuming any amounts of blue light before you go to sleep. Blue light has been proven to cause disruptions in our sleep and even lead to cognitive decline especially in our ability to concentrate. So it very important to shut down your phone, computer, and to a couple of hours before bed and do something that soothes you and relaxes your mind and body such as
- Meditation
- Journaling
- Playing a soothing musical instrument
- Reading a book
By applying some of these different factors into your lifestyle you can set yourself up for a successful night’s rest.
- Don’t drink alcohol before bed
Every now and then we all enjoy a good cocktail out at dinner with some friends, but consuming alcohol close to the time you are going to sleep can really mess your sleep up. Alcohol may relax your body but your brain never shuts off, because of the ethanol in the alcohol increases relaxation but prevents you from getting into REM sleep, which stand for Rapid Eye movement sleep, or really the deep sleep your body needs to recover properly.
What does Good sleep do for you?
Getting good quality sleep has so many benefits it’s hard to fit them all into one section of this article. But some of the most important things it does for you are the following;
- Eliminates the need for caffeine
- Cuts your craving for sugar before bed
- Helps to rejuvenate the brain
- Boosts your immune system
- Prevents weight gain
- Better sleep= better mood
- Positive influence on your relationships
There are so many benefits of what good quality sleep can do for you. Taking your sleep seriously will not only elevate your health but your longevity to.
Summary
In today’s society we neglect the simplest parts of health and they end up becoming a huge problem in the long run. All you need is a really dark, cold, relaxing room and a little bit of sunlight to begin your journey to sleeping the best you ever have.
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