Not Getting The Sleep You Need? Read This!

Sleep Is Essential

Sleep is essential for several reasons. It restores our energy, fights off illness and fatigue by strengthening our immune system, helps us think more clearly and creatively, boosts memory, and produces a more positive mood and better performance throughout the day. Sleep isn’t just a passive activity and something to fill when we are inactive, but rather it is an active and dynamic process vital for standard motor and cognitive function.

In addition to practicing daily habits that can help prevent sickness, getting enough sleep can help too. According to the National Sleep Foundation, during sleep, the immune system produces cytokines, a protein necessary for fighting infections. When there is not enough, it can leave bodies vulnerable to sickness and other diseases. However, a whole night’s sleep can help combat everything from a cold virus to the flu.

There Are Serious Health Risks Associated With Lack Of Sleep

Lack of sleep can cause many health issues, including death, and people are often unaware that they are at risk. Since sleep deprivation can impact the immune system function, our ability to fight off infections becomes more complex, and we are more prone to getting upper respiratory diseases, such as cold and flu, and often feel “run down.” That’s because we are! Heart and lung function is adversely affected by lack of sleep and is associated with worsening chronic lung and heart disease and high blood pressure.

So How Do I Get The Sleep I Need?

Everyone requires a slightly different environment to sleep well. However, there are some key ingredients to improving the “sleep ability” of your space. When it comes to your environment, consider taking the following actions:

• Remove (or turn off) all electronics and cover the alarm clock an hour before bed. The circadian rhythm is most sensitive to blue light (the type emitted from electronics).
• Make the room as dark as possible.
• Make sure the room is at a comfortable temperature.
• Evaluate the noise level or add a white noise machine or fan.

There are also several behavioral tricks you can employ to improve sleep:

• Develop a routine: If you don’t have a bedtime routine, establish one for you and your family. Incorporate relaxing activities (meditate, read a book, listen to calming music, etc.).
• Activity naturally promotes better sleep. Try to avoid working out too late in the evening, making it difficult to fall asleep.
• Reduce caffeine intake. Try waiting to enjoy that first jolt of java until 9 a.m. Having caffeine before that time frame can disrupt the body’s normal cortisol rhythm and disrupt sleep later on. Further, caffeine also antagonizes adenosine (another ingredient to promote restful sleep).
• Limit alcohol. Alcohol is a depressant with sedative-like effects; however, it also causes an individual to wake frequently during the night. Limit your intake of alcoholic beverages before bed or late in the evening.

Finally, communicate openly with your doctor if you feel sleep deprivation is chronic and interfering with your life (personally and professionally).