Waking Up to the Importance of Sleep

You may not realize it, but sleep plays an essential role in wellness. It is important that you understand the benefits of sleep, as it affects all levels of wellness.

What is a Proper Nights Rest?

It is recommended that adults between the ages of 18-60 get between 7-9 hours of sleep every night. 

Why is it so Important?

Not getting enough rest on a nightly basis can take a heavy toll of your health. Studies have suggested that insufficient sleep is linked to chronic diseases, such as: cardiovascular disease, obesity, and depression (Message Today). Getting enough is crucial in sustaining a person’s overall health and wellness. 

Helpful Tips for Sleeping

Personal Habits: 

• Set a bedtime and an awakening time. Try to be consistent with the bed time and awakening time. The body "gets used" to falling asleep at a certain time. 
• Avoid napping during the day. If you nap, limit naps to no longer than 30-45 minutes before 3 pm. 
• Avoid caffeine 4-6 hours before your bedtime. This includes caffeinated beverages such as coffee, tea, and soda. 
• Avoid heavy, spicy, or sugary foods 4-6 hours before bedtime. These can affect your ability to stay asleep. 
• Exercise regularly, but not right before bed. Regular exercise, particularly in the morning or afternoon, can help deepen sleep. However, do not exercise less than 3 hours before you plan to go to bed. Your body is more active after exercise and it can make sleep more difficult. 
• Avoid electronics at least twenty minutes before you go to bed. 

Environment: 

• Use comfortable bedding. This is often a source of sleep deprivation. Sleeping on your side with a pillow between your legs has been shown to relieve back pressure and help to create/maintain a comfortable sleep position. 
• Make sure the temperature is moderate and the room is well ventilated. This will aide in your ability to relax and breathe calmly. Additionally, a comfortable temperature can prevent the body from becoming too hot or too cold during the night. 
• Reserve space for sleep. You shouldn't use the bed for an office, for reading, or for watching TV. 
• Block out excess noise. Use white noise generators like a fan or soft radio music to block out ambient noise.

Getting ready for bed:

• Establish a pre-bed routine. These could include reading, washing your face and writing down things you are grateful for. 
• Don't take your worries to bed. Write down your concerns or stressors and remove them from you mind for a period of time. 
• Try a light snack before bed. Some good choices would be a warm beverage and/or light snack such as a banana or a piece of toast. 
• Practice relaxation methods. Try meditation, deep breathing techniques, or stretching routines prior to sleeping. 

Sweet dreams and happy sleeping!

Resources:

BYU-Idaho Health Center Patient Education Packet

http://www.massagetoday.com/mpacms/mt/article.php?id=14508