Importance of sleep: Tips for better rest
Sleep is that state of the body in which physical as well as mental activities are reduced, consciousness is altered and sensory activities are inhibited. There is a decrease in muscle activity and interactions with the surrounding environment. It affects the body physically as well as mentally. Therefore, it is quite important for us to take a good sleep. In this blog, we shall discuss about the importance of sleep and some tips that will help you in getting a better sleep.
Health Benefits of Sleep
- Not getting enough sleep is associated with fat. Lack of sleep is one of the largest risk factors in obesity. Researchers find out that adults are not getting enough sleep. 55% of them are more likely to be obese. Children are 89% more likely to be obese who are not getting enough sleep.
- Getting the right amount of sleep improves hormones. Cortisol which is the stress hormone is lower with the right amount of sleep. Elevated levels of this hormone overtime are associated with poor skin quality, obesity and a long list of other issues. Better sleep has been shown to improve insulin sensitivity and raise testosterone levels which will give you more natural energy.
- Good sleep improves the immune system. Good sleep helps in fight of being sick. In a recent study, people who sleep less than 7 hours are 3 times more likely to develop a cold than those sleeping 8 hours or more.
- Sleeping helps improve learning. In a Swiss university study, 2 groups were introduced to a new language, one group right before bed and one during the daytime. The one who slept after learning new material learned the language quicker than those the daytime. So, studying before bed is seems to be a good idea.
- Good sleep lowers the risk of developing depression. In a study of twins, researchers find out that bad sleep increases the genetic risk of developing depression. It has been estimated that 90% of patients with depression also suffer from same form of sleep apnea.
- People who get a good sleep naturally eat less. When you don’t get enough sleep, the fluctuations of hormone cause greater cravings and worse appetite control. So, if you are the one who is trying to lose weight but just cannot stay away from late night snacks, getting in more sleep will help.
- Sleep helps us empathise with others. You get a better social understanding. Those who are sleep deprived, are likely to lose the ability to properly recognise expressions.
- Sleep improves athletic performance. In a recent study of basketball players, researchers find out that a better night rest improved players reaction time, speed and accuracy.
Sleeping tips that everyone needs to know
- Use can use blackout curtains and duct tape in order to blackout your room. Melatonin which is also known as the sleep hormone raise when the sun goes down which indicate that your body want some rest. But the problem is that the street lights or some other source of unnatural lights confuse this hormone and trick it into thinking it’s still daytime. Do a complete blackout of your room and you will notice a big difference in the quality of sleep and the ability to get sleep. Also, computer screens or phones screen confuses melatonin as well. There are night time modes on these devices but it is best not to use them one hour before bedtime.
- Have a proper routine. Humans are habitual creatures increasing a systematic routine will help improve sleep. Something as simple as brushing your teeth, reading a book for 15 minutes and going to bed the habit you can build to sleep automatic at night.
- Use your bed for nothing but sleep and the occasional physical activity. Goes with the habit thing but the moment you hit the bed; you want the body to recognise that it’s time to fall asleep. So, try not to work on it or spend any time on your bed when you are not resting.
- You can use a pillow between or underneath your legs. This will help you to maintain the alignment of your back and improve posture. It will also help those individuals who are suffering from lower back pain. There is no any perfect way to sleep but on your back is probably best as it helps in maintaining the alignment your neck and spine.
- Napping is great. A short 20 to 30 minutes of nap lowers the cortisol levels. It is very healthy for the body. Do a quick cat nap if feeling tired in the mid of the day.
- The right amount of time for optimal sleep benefits is 7 to 9 hours per night. No less than 7 and no more than 9 seems to be the perfect amount.
- Eat your food at least 3 hours before you go to bed.
- When you go to sleep, wear comfortable clothes.
- Beverages such as coffee, tea, liquors, chocolates should not be consumed right before you go to sleep.
Indications of bad sleep
- Frequent awakening
- Inability to fall asleep
- Tired feeling
- Short sleep
