Sleep and Optimal Health

Why we need good quality sleep? Optimal sleep for an adult ranges from 7-9 hours. However, some adults require less than 7 hours and some require more than 9 hours. Think about how feeling after a certain amount of sleep. This can change as we age. Sleep is an essential function that allows the body to repair and recharge, leaving you alert and refreshed upon awakening. Quality sleep maintains a healthy body through optimal immune function. Sleep improves your ability to concentrate, think clearly and process memories. It maintains a healthy balance of hormones especially those responsible for regulating appetite and mood. Sleep is as important as the air we breathe and the food we eat.

How to achieve great sleep…..

• Consider your sleep environment

  • Cool room temperature

    • Dark

    • Comfort and freshness of bedding

    • Remove distractions

    • Keep to a sleep routine.

• No electronics 2 hrs prior to bed, install blue light filters.

• Avoid heavy/large meals prior to bedtime.

• Avoid drinking 1 hr before bed.

• Avoid stimulants such as caffeine and alcohol beyond 2pm.

• Practice mindful sleep techniques

  • Meditation

    • Breathing exercises

    • Reading

    • Emotional freedom technique

• Journaling

• Exercise – Great for sleep, however avoid before bedtime.

• Limit naps – to 30 minutes only prior to 3pm.

Causes of Poor Sleep

• Stimulants: Caffeine and Alcohol – Reduces deeper stages of sleep.

• Heavy Smoking – Withdrawal of nicotine can cause an individual to awaken earlier than normal.

• Electronics – Exposure to blue light before bedtime will suppress melatonin production (to remain asleep).

• Room Temperature – A room too hot or cold will affect the ability to sleep.

• Medications – Anti depressants can have an effect on our sleep cycle.

Result of Poor Sleep Higher risk of developing obesity, diabetes and cardiovascular issues. Experience neurological problems such as mood swings or hallucinations.

Please let me know in the comments section if there is anything you have found enhances your sleep, or any factors which impact your sleep?

Thanks for reading, Tom