Why is Sleep so important?
Sleep is such an integral part of our lives. It’s a time of rest and renewal and that is why it is critical to give your body this sleep .Sleep follows a normal circadian rhythm or pattern , it is our normal sleep wake cycle. This cycle is different based on a person’s routine. For people who work night hours, it will take a while for the person’s body to accommodate and adjust the cycle to the new schedule. Let us explore some questions with respect to sleep hygiene.
How does light affect your sleep?
Our body is designed to be sensitive to variations in light intensity
Maintaining the right brightness is important in ushering in a good night’s sleep.
Light emitting devices like cell phones, smart watches, tablets and laptop/desktop and television can disrupt your normal sleep cycle and cause a person to lay awake and unrested
Symptoms of sleep deprivation?
Headaches
Irritability
Trouble concentrating
Personality disorders
Lack of stress release and in turn over the long term high blood pressure
Gastrointestinal manifestations like Acid reflux and bowel abnormalities can sometimes occur.
What is the normal duration of sleep?
About 6 - 8 hours. Older patients seem to require less sleep
What is duration of sleep?
This is not the time in bed, but the number of hours logged in as sleep
What are some points of good sleep hygiene?
Avoid taking in caffeinated beverages after 2pm in the afternoon.
Avoid alcoholic drinks several hours before bedtime.
Avoid nicotine or smoking, several hours before sleep.
Stay away from smart phones, tablets, laptops that emit light for at least 1 hour before anticipated sleep time.
Try to keep sound at low levels - especially TV and Radio.
Avoid taking day time naps closer to evening and even during the day especially more than 20-30 minutes.
Try to not wake up if still sleepy ,stay in bed until completely rested.
Avoid exercising close to sleep, it should be undertaken at least 3-4 hours prior to sleep time.
Try not to spend more than 30 minutes in bed awake - rather try to relax by listening to music etc. and return to bed only when sleepy.
Start relaxing your mind 30 minutes before sleeping.
Sleep is very important for our bodies. Studies show that the lack of sleep increase the stress hormones in your bodies and can affect weight management and in turn contribute to other health problems. Lack of sleep has also been linked with Alzheimers disease. I will encourage all of you reading this article to invest in your bodies and live Strong and Long!
