How much sleep are you getting? The Sleep Foundation reports that more than a third of all adults report sleeping less than the recommended seven hours per night, while almost half say they feel sleepy during the day between three and seven days per week.
The CDC
agrees with the findings and the American Sleep Association notes that between
50 and 70 percent of adults have a sleep disorder. Failing to get the sleep you
require is horrible for health. Chronic sleep deprivation has linked to a
higher risk of many serious diseases including heart disease, obesity, depress,
type 2 diabetes, and more.
All
this lack of sleep is horrible for our health. Chronic sleep deprivation has
been linked to a higher risk of many of today’s most serious diseases,
including type 2 diabetes, heart disease, obesity, depression, and more.
You may
already be aware that a restful night of sleep can help your mind and body recharge,
but it goes a lot deeper than that. It plays a critical role in your physical
health. As you sleep, your body works hard to repair all the damage that it
suffered during the day. Your heart, blood vessels, and immune system are all
fortified and repaired as your rest.
Sleep is
also crucial for your brain’s health. During sleep, your brain sorts and stores
information from the day, creating long-term memories and dumping the information
you don’t need. Studies show that sleep is critical to good memory. It also
detoxifies the cerebrospinal fluid that surrounds your brain and spinal cord,
including the protein that is associated with Alzheimer’s disease.
Here are
a few tips to help you increase the quality and quantity of the sleep you get
each night:
Get a good
mattress – Most beds only last between 5 and 8 years. If yours is saggy or
you find yourself waking up with a sore back or shoulders, you might consider
replacing your mattress.
Keep
your room cool and quiet – We sleep best when the temperature is lower
and in the dark. Light entering your room can trigger hormones that wake you
up. Consider blackout curtains and soundproofing to help achieve this environment.
A white noise machine can help drone out outside noises, and you should avoid
sleeping with the television on.
Spend time
outdoors – Sunlight affects your body clock and triggers it to wake up. Getting
exposure to sunlight during the day helps balance these hormones and regulate
your sleep-wake cycle.
Exercise
regularly – Physical activity tires your muscles and helps ease stress, which
can make you feel more sleepy and thus sleep better at night.
Avoid
stimulants before bed – Alcohol and caffeine should be avoided at
night. While alcohol can make you feel drowsy initially, it tends to wake you
up in the middle of the night leading to a more sporadic rather than a deep sleep.
Avoid
late night snacking and heavy meals – Overloading your digestive
system at night means your body will have to produce more energy to metabolize
the food, interfering with your sleep. If you can’t resist a late night snack,
choose low calorie items that are low in sugar and fat.
Keep
Technology out of the bedroom – Television, computers, tablets,
and cell phones emit artificial blue light that tricks your brain into thinking
it is daytime. This interferes with your melatonin and keeps you up at night. Put
down the gadgets for at least 30 minutes before bed.
Practice
a before bed routine – Taking a bath, stretching, reading,
listening to calming music, or any activity that helps your body and mind to unwind
will help you get ready for sleep. If you do this every night, you will teach
your brain and body to sleep when it is time.
Follow the tips
above to better your sleep at night and if you are interested in crafting a
workout plan suited to your own lifestyle, fitness and pain levels, and goals
you can do so with a Physical Therapist. Phoenix Osteopractic Physical Therapy
is ready to help you, contact us at (972) 232-2310 or visit http://www.phoenixopt.com today!
