Do you often feel groggy when you wake up in the morning or sleepy during the day? Well, you are not alone! A National Sleep Foundation Poll showed that a majority of adult Americans experience sleep problems. That's not surprising given our world of smart phones, the internet and 24/7 access to news and entertainment. In this article, I explain why sleep is so important for your health and well-being and I give you 10 practical tips for getting a good night's rest. Wishing you pleasant dreams!
8 benefits of a good night's sleep
You'll Feel Better- people who sleep well tend to be less grumpy and have a lower chance of developing mood swings and depression.
You'll Have More Energy- more ZZZs at night translate into more get-up-and-go the next day.
You'll Think More Clearly- sleep helps your ability to concentrate and remember, so you will be less likely to make mistakes.
You'll Be More Productive- you may think you can get more done by cutting back on sleep, but limited sleep actually decreases your ability to complete tasks efficiently.
You'll Weigh Less- research from the University of Michigan suggests that an extra hour of sleep each night may help sleep-deprived people lose up to 14 lbs in one year. Possible reasons why: extra sleep replaces snacking and too little sleep can increase your appetite and promote fat storage.
You'll improve the function of your immune system- darkness triggers the release of melatonin, a hormone that regulates sleep and wake cycles. Melatonin also helps promote production of immune cells and can also block the growth of certain types of cancer.
You'll make your heart healthier- sleep helps keep blood pressure and cholesterol lower, which in turn lowers the risk of heart disease.
You'll decrease your risk of developing diabetes- blood sugar levels are more regular in people who get enough sleep than in those that are sleep-deprived.
Now that you know the benefits, here's what you can do....
Top Ten Tips for better sleep
Turn in 8 hours before your morning wake-up time most adults need between 7 and 9 hours of sleep each night, so be sure to give yourself enough time for adequate rest. Schedule sleep time into your daily calendar and you'll be more likely to do it. Keep your bedtime and wake-up time consistent, even on week-ends. Trying to catch up by sleeping in on the week-end can throw off your internal clock and make you even groggier.
Wind down at least ½ hour before bed- turn off the computer and TV. Quiet your mind by taking some slow, deep breaths, reading or listening to soft music.
Turn off all lights in your bedroom and remove or shut off any electronic devices that emit light- even with your eyes closed, light inhibits the hormone melatonin which is needed for sleep.
Keep your bedroom cool- like darkness, cooler temperatures activate sleep-inducing melatonin.
Block external noise- a sound machine that simulates falling rain or produces white noise can solve the problem of outside traffic or barking dogs.
Keep your bedroom a work-free zone- a stress free area will help you to relax come bedtime.
Exercise! But not too late in the day- exercise, especially cardio, improves the length and quality of sleep. Just make sure your work-out ends at least 4 hours before bedtime, so that the natural body temperature elevation that accompanies exercise has time to decrease and does not interfere with sleep.
Go caffeine-free after 2 PM- coffee, tea, or soda later in the day can keep you up at night. Eliminate alcohol- although a nightcap may help you fall asleep, it will increase the number of times you wake at night.
Stay in bed if you wake up at night- keep lights off and try some deep breathing or imagine a peaceful place. If you still can't get back to sleep, do something quiet and relaxing, like reading or gentle stretching.
If you are getting 7 -8 hours of sleep each night and still feel tired during the day, speak to your doctor, who can determine if you may have a sleep disorder or other underlying condition that may be interfering with your sleep.
Reina Marino, M.D.
Dr. Marino specializes in Integrative and Lifestyle Medicine in the Philadelphia area. She uses nutrition, stress management and exercise to help people lose weight, increase their energy, and decrease their stress so that they can look and feel like their younger selves and bring their best to their families, friends and work.
Find out more at http://drreinamarino.com/. You can contact Dr. Marino at rm@drreinamarino.com or by calling 267-519-0810
No comments:
Post a Comment