A Third of our Lives are spent in Zzz
Do you know that most of us spend 1/3 of our lives sleeping? That it indirectly sets the pace for the following day depending on the quality of our sleep?
“The quality of sleep you get will determine your health level.”
This part of our life is non-negotiable, only through proper rest can we be ready to face every new day.
Just like a car needs regular maintenance, our bodies rely on quality sleep to function optimally.
Why is Sleep Important for our Health?
The function of sleep is to help our body function properly. When we fail to sleep sufficiently, our body functions become compromised.
When we go to bed several things are at work:
- Hormone production and regulation: When we sleep, our bodies produce and release essential hormones like growth hormone, which aids in tissue repair and muscle building, and melatonin, which regulates our sleep-wake cycle.
- Memory consolidation: Sleep helps solidify and strengthen memories formed throughout the day, enhancing our ability to learn and retain information.
- Physical repair and restoration: While we sleep, our bodies repair damaged tissues, muscles, and the immune system, preparing us for the next day’s challenges.
- Mood regulation: The stress hormone, Cortisol are better controlled when we get enough sleep. it improve our emotional well-being, reducing stress and promoting feelings of calmness and alertness.
- Cognitive function: Adequate sleep improves focus, concentration, and overall cognitive performance.
When we don’t get proper sleep
When we don’t get a good night’s sleep, our bodies have more difficulties regulating how our bodies run.
We begin to accumulate “Sleep Debt” which causes our body to function in a lack-of-rest state. This just isn’t optimal for everything we do.
Our blood sugar, blood pressure, our moods and even our heart’s health will be affected to mention a few.
This can also make us have less control over our hunger and energy levels.
When the body lacks sleep, we tend to overeat which in turn leads to weight gain.
The lack of proper sleep also further affects our performance in anything we do.
When I started on my Healthy lifestyle and getting my health back, sleep was one of the major components I looked into.
Sleeping for less than 6 hours a night has taken its toll on my body and it is starting to show.
I was constantly craving sweeter food. Sweet drinks, a larger portion of food, feeling hunger sooner after a meal. These high-energy foods meant I wasn’t able to keep within my daily intake limits. And the weight gains started to pile up.
So What is Consider Quality Sleep?
When we are sleeping we go through what is called sleep cycles.
The Rapid Eye Movement (REM) and Non-Rapid Eye Movement (NREM) cycles.
Non-REM is mostly known as light and deep sleep.
Whereas REM is when most our us have dreams.
These are usually around 90-120 minutes per cycle but can be varied in individuals based on age and sleep quality.
By sleeping for at least 7 hours per night, we can achieve a good amount of both REM and NREM sleep cycles.
Sufficient time for the body to help us do our backdoor maintenance, to prepare for the day ahead.
Our days can be less challenging when we wake up rejuvenated and well-rested.
Tips on Having a Good Night’s Sleep
- Stick to a consistent Sleep Schedule.
- I find it easier to just go to bed with my Kids at night rather than enjoying more time up when they fall asleep. Going to bed around the same time every night helps our body clock get used to it and we can sleep better in time.
- Avoid eating too close to bedtime.
- If you’re going to bed around 10 PM, it would be best to have your last meal a few hours before that, having an empty stomach is better for quality sleep as the body doesn’t need to be busy digesting food. Those suppers are not going to help in our sleep.
- Proper airflow and room ambience
- Make sure the room is well-ventilated, better yet when cooled. Ensure there are no bright lights or sounds which can disrupt our sleep.
- Comfortable Bedding
- Find the best affordable mattresses you can with a good level of firmness. It should be not too soft nor too hard to support our spines in a neutral position.
- Avoiding Exposure to Screens (from Digital Devices)
- One thing we’re all guilty of is still getting on our phones when lying in bed. The blue light emitted by screens can affect our body’s melatonin production, which is a hormone that helps regulate sleep.
- Avoid Coffee after 4 PM
- If you like drinking coffee like me, you should already know most of us can’t sleep properly when having coffee before bed. The culprit here is the caffeine in coffee which keeps us awake and further disrupts the REM and NREM cycles. Opt for decaffeinated coffee if you really must have one before bed will help.
- Not having alcohol before bed
- Some people use alcohol to help them fall asleep, usually from stress or difficulties in life. While the alcohol can help sedate you to fall asleep, you mostly end up waking even more tired from it.
- Add in Regular Exercises during the day
- Getting involved in physical exertion during the day helps with falling asleep at night. Exercising for at least 30 minutes on most days of the week is shown to improve sleep quality.
- Managing Stress and Anxiety
- Doing light stretching or meditation before bed were known to improve sleep quality as it helps with stress management. A busy lifestyle brings about stress, and being mindful of this can assist in getting quality sleep.
- Seek Professional Advice
- Lastly, if all else fails, then it’s best to consult with a professional so interventions can be taken. They can then find the best solutions both short and long-term to improve your sleep situation.
Final Take on Getting Healthy with Quality Sleep.
Something as simple as a Good Night’s sleep seems to be getting increasingly difficult nowadays.
There’s just too much stress and temptations to keep us from achieving it.
For many of us, we’re locked in this cycle of feeling stressed and not getting enough sleep.
Give these tips a try, try to achieve them one at a time and you will most definitely reach it.
Some of them are free to try!
By using these tips myself, I had gained several improvements in life personally.
I have better control of my blood sugar levels. No more brain fog and just be able to think clearer during the day.
Join the Sleep Challenge
So, are you ready to prioritize your sleep and experience the benefits of quality rest?
I invite you to join me in a week-long sleep challenge!
Starting today, commit to implementing one or more of the tips discussed in this post. Whether it’s establishing a consistent bedtime routine, creating a relaxing sleep environment, or limiting caffeine and screen time before bed. Or just taking a 30-minutes walk every day.
Choose a habit that resonates with you and stick to it for the next seven days. Then, come back and share your experience with me in the comments below.
I’d love to hear from you if this helps. Let’s support each other on this journey to better sleep and overall health!
References
- Dolezal, B. A., Neufeld, E. V., Boland, D. M., Martin, J. L., & Cooper, C. B. (2017). Interrelationship between Sleep and Exercise: A Systematic Review. Advances in preventive medicine, 2017, 1364387. https://doi.org/10.1155/2017/1364387
- Daza, E. J., Wac, K., & Oppezzo, M. (2019). Effects of Sleep Deprivation on Blood Glucose, Food Cravings, and Affect in a Non-Diabetic: An N-of-1 Randomized Pilot Study. Healthcare (Basel, Switzerland), 8(1), 6. https://doi.org/10.3390/healthcare8010006
- National Institutes of Health. (2013, April). Benefits of Slumber. NIH News in Health. https://newsinhealth.nih.gov/2013/04/benefits-slumber
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