In my early adulthood I took sleep for granted, always thinking I could be more productive without wasting time.
As I got older, my thinking changed. I am realizing the importance of good sleep on health, longevity and healing.
Getting a good night’s sleep consistently has been linked to preventing a number of health problems, including heart disease, depression and obesity. I was wrong to think of sleep as a habit that gets in the way of life as opposed to a possibility to enhance it.
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Healthy sleep is important for cognitive function, mood, mental health, cardiovascular, cerebrovascular and metabolic health. Overwhelming evidence has shown that adequate sleep is essential for healthy aging.
A good night’s rest is related to:
Better memory and performance: Less sleep and stress hormones can adversely affect cognition.
Risk of low weight gain: Lack of sleep is associated with higher levels of hormones that can increase appetite, salt retention and inflammatory markers.
Better calorie regulation: Generally, the more you sleep, the fewer calories you consume.
Greater athletic performance: As the body recovers during rest, individuals achieve better stamina, energy, and increased mental function.
Lower risk of heart disease: A restful night allows the body to better regulate blood pressure. In addition, a good night’s sleep also reduces sleep apnea.
Greater emotional and social intelligence: Restful sleep has been shown to have a positive effect on maintaining social connections and relationships.
Preventing Depression and Alzheimer’s: Lack of sleep can cause brain cells to age faster.
Strong Immune System: A good night’s sleep is essential for the body to repair and strengthen the immune system.
Apart from all the benefits mentioned above, the reason we need sleep is to help us feel rested and refreshed.
At a cellular level, sleep allows our cells, organs, and brain to repair and renew. Sleep helps in regulating our metabolism which leads to proper release of hormones.
Interestingly, sleep clears the brain of a great deal of accumulated debris. During sleep, brain cells contract, leaving spaces between them open for fluid to drain toxic debris out.
According to the CDC, adults over the age of 18 need seven or more hours of sleep. Apart from the number of hours of sleep, the quality of sleep also matters. Signs of poor sleep quality include waking up in the middle of the night, feeling restless and tired, and feeling agitated throughout the day even after getting an adequate amount of sleep.
How can we improve the quality of our sleep? First and foremost, reduce stress through exercise, therapy or other means. Spending more time outside and being more active can also help. Going to bed at the same time each night will benefit the quality of your sleep.
Not falling asleep when you feel well-rested is also important to aid in better sleep quality. Finally, healthy family relationships, especially marriage, have a positive effect on sleep quality.
Compared to a century ago, Americans are sleeping about two hours less each night, despite overwhelming evidence of benefits. It’s probably from our tech-driven 24/7 workplace where we live with our constant news cycle and social media available at our fingertips.
According to the CDC, 1/3 of Americans sleep less than the recommended seven hours of sleep per night and 40 percent feel sleepy during the day.
Robert Stickgold, a renowned sleep researcher at Harvard Medical School, says, “Since we are asleep, we don’t see the benefits. This is the disaster and tragedy of our present world.
How do we sleep better? Try these tips:
- Maintain consistency in bedtime and wake-up times, even on weekends.
- Avoid using electronics before bedtime and store them near your bed somewhere other than the bedroom for the night.
- Keep your bedroom as dark as possible.
- Do not drink or consume alcohol or caffeine near bedtime.
- Exercise regularly.
Dr. Rushi S. with Citrus Oral and Facial Surgery. Patel, DDS, PhD, is board certified and a graduate of Lecanto High School. Visit www.citrusofs.com on the web.
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