Sleep is essential for biological recovery of your body and brain so they can properly function during the day. When your body does not get enough good quality sleep, your risk of health problems may increase. Poor or disrupted sleep patterns, for instance, can disrupt your natural circadian rhythms (or sleep-wake cycle), which then negatively affects several hormones and increases risk for Type 2 diabetes, heart disease, high blood pressure and obesity, among other health issues. somewhere between seven and nine hours a night is a good rule of thumb for most adults. When healthy adults are given an unlimited opportunity to sleep, they will sleep between eight and eight and a half hours a night. Maintain a regular wake and sleep pattern One of the best things you can do is maintain a regular bedtime. Since most adults need those eight hours of sleep, give yourself enough time before you need to be up the next day to hit that target. Maintaining a consistent schedule is also critical because the body’s internal clock relies on consistency. Establishing a regular sleep and wake pattern can help you fall asleep faster – and remain asleep – until it’s time to wake up and start your day. Create a relaxing bedtime routine To develop a non-stimulating evening ritual, you might recall what your parents did when you were young to get you in sleep mode: taking a warm bath or sipping a cup of chamomile tea. Either option will raise your core body temperature, which leads to a drowsy feeling as you cool down. It also takes some time for the body to shift into sleep mode. To nudge things in the right direction, spend the last hour before bed doing a calming activity, such as listening to soothing music or soaking in a warm bath. Avoid exercise and meals too close to bedtime as they can make it harder to fall asleep. Get the temperature right For most adults, a cooler temperature, between 60 and 67 degrees Fahrenheit, is the optimal temperature for sleep, according to the National Sleep Foundation. A cooler room can promote better sleep because it works in tandem with the body’s natural circadian rhythms, which cause the core body temperature to drop lower during sleep. If you’re a hot sleeper, use high-quality, breathable bedding made of cotton, bamboo or other moisture-wicking fabrics to keep you more comfortable. Try blue light-filtering lenses before going to bed Blue wavelengths, which are at the high end of the light spectrum, are beneficial during daylight hours because they boost attention and mood. The problem is getting all that high-energy blue light at night. Blue light-blocking glasses worn in the evening can help reduce eye strain associated with excessive screen and LED lighting and helps restore your natural circadian rhythms. Preliminary research suggests that wearing blue-light blocking glasses for three hours before bedtime may help improve sleep quality, especially among those who suffer from insomnia. Avoid too much water before bed Staying well-hydrated is important during the day, but it’s not ideal at night. If you drink a lot of fluids in the evening leading up to your bedtime, you’ll wake up at least once during the night to go to the bathroom. Generally, if you feel like you need something to drink before bed, take a few small sips of water, but don’t drink too much.
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Friday, September 13, 2024