Sleep is one of the most essential human needs, yet it is often overlooked or sacrificed for other priorities in our fast-paced society. You may pride yourself on being able to function on minimal amounts of sleep, but the truth is that a good night's rest, optimally seven to nine hours, is crucial for both your physical and mental well-being. Quality sleep releases melatonin, a powerful antioxidant, and relaxes tension in the body. Sleeping well is important for a healthy weight, good overall health including detoxification of your body. During sleep, while your body rests, your brain is busy processing information from the day and forming memories. If you are sleep deprived your ability to learn and retain new information may be impaired. In this blog, we will explore the importance of sleep and the many benefits that come with making it a top priority in your daily routine.
There are three phases of sleep. We move through each phase every 90 minutes.
Deep-Memories and experiences from our day are stored in the hippocampus. During deep sleep that information is dispersed to other parts of the brain.
Light-the hippocampus is “swept clean” during light sleep so more learning can take place the following day.
REM (Rapid Eye Movement)-During REM sleep the new information that's been stored in the brain connects with the old information. This helps you make sense of that information and organize it and improve your ability to connect the emotions to those memories. This allows you to process emotionally charged events.
Good sleep hygiene:
Create a quiet dark cool comfortable environment in your room
Go to sleep and wake up at the same time each day
Exercise regularly. Experts recommend allowing at least three hours between exercise and bed.
Avoid caffeine, alcohol, and nicotine before going to sleep.
Finish eating two to three hours before going to bed.
Take time to unwind before going to sleep. Take a warm bath, read a book, drink some caffeine-free tea, and avoid any activities that can cause tension.
Do not use any electronics (TV, cell phone, computer) at least an hour before your bed time
Sleep Deprivation Leads to:
Increased Mortality rate
Fatigue Leads to Accidents
Health Issues
Some of the most common chronic ailments which increase with a lack of sleep include:
Diabetes
Stroke
Heart disease
Heart failure
Heart attack
Irregular heartbeat
High blood pressure
Depression
Compromises the Learning Process
Impaired Judgment
Skin Damage
Weight Gain
Hurts Your Sex Drive
Forgetfulness
Physical benefits of a good night's sleep:
Improves the Circulatory system-it helps your heart and blood vessels to stay healthy
Regulates the the immune system
Helps your body to relax, recover and renew
In conclusion, sleep is a vital component of a healthy lifestyle. It provides numerous benefits for both physical and mental well-being, including improved memory, concentration, and mood, as well as a lower risk of developing various health problems. It is important to prioritize sleep by establishing a regular sleep schedule, creating a relaxing sleep environment, and avoiding habits that can interfere with sleep quality. By making sleep a priority, you can improve our overall quality of life and enjoy the many benefits that come with a well-rested mind and body.