Sleep is a vital indicator of overall health and well-being.
We spend up to one-third of our lives asleep.
Most of us know that getting a good night’s sleep is important, but too few of us actually make those eight or so hours a priority.
To further complicate matters, stimulants like coffee and energy drinks, alarm clocks, and external lights—including those from electronic devices—interferes with our natural sleep/wake cycle.
If sleep is cut short, the body doesn’t have time to complete all of the phases needed for muscle repair, memory consolidation and release of hormones regulating growth and appetite. Then we wake up less prepared to concentrate, make decisions, or engage fully in school and social activities.
So how much sleep do I need?
Here is a link to the National Sleep Foundation – recommendations for sleep duration
Did you know sleep deprivation can add to your waistline. When your short on sleep you crave sugary foods that give you a quick energy boost.
There are two hormones in your body that regulate normal feelings of hunger and fullness. Ghrelin stimulates appetite, while leptin sends signals to the brain when you are full. However, when you don’t get the sleep you need, your ghrelin levels go up, stimulating your appetite so you want more food than normal, and your leptin levels go down, meaning you don’t feel satisfied and want to keep eating. So, the more sleep you lose, the more food your body will crave.
The following simple sleep tips can improve the quality of your
sleep I hope they help you.
Stick to a regular sleep-wake schedule, even on weekends.
Avoid screens (TV, phone, tablet, computer) within 2 hours
of your bedtime.
Make sure your bedroom is dark, cool, and quiet.
Background noise such as fans can help.