Sleep is more than a “nice to have”, it’s a human need, just like the need for food, air and water. Getting enough sleep is crucial for physical and psychological health as well as for the prevention of many diseases and disorders, whether physical or psychological. Sleep plays a role in the preservation of the immune system and helps to regulate almost all the functions of our body; from the brain, heart and lung activity, to metabolism and the endocrine system. While you sleep, the brain also removes the metabolic waste it produces during the day (Sleep on it Canada). If health is a priority for you, then sleep should be as well. Below are some ways to create optimal sleep habits (National Sleep Foundation):
- Go to sleep and wake up at the same time everyday whenever possible, including weekends.
- Set a relaxing bedtime routine, such as listening to calming music, reading a book or taking a warm bath.
- Make sure your bedroom is cool. Your body temperature naturally decreases to initiate sleep. A bedroom temperature between 60 and 67 degrees Fahrenheit helps promote sleep.
- Make sure your bedroom is quiet. Turn off noisy distractions such as a TV. Silence unwanted noise with earplugs or use “white noise,” such as from a fan, sound machine or an app.
- Make sure your bedroom is dark.
- Sleep on a mattress and pillows that are comfortable and supportive.
- Finish eating meals 2-3 hours before bedtime.
- Exercise regularly, just not too close to bedtime.
- Try to limit how many caffeinated products you consume in the afternoon.
- Alcohol and nicotine in your body can disrupt sleep and can cause nighttime waking. For optimal sleep, skip them close to bedtime or altogether.
https://www.thensf.org/sleep-tips/
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