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Sleep is one of the most important things we can do for our bodies. Not a nice plugin. it is a necessity for well-being. Lack of adequate sleep is linked to serious chronic conditions, including cardiovascular disease, diabetes and weakened immune function. It also compromises your ability to cope with stress.
But the effect of sleep does not stop there. Research shows that poor sleeping habits have been found to shorten a person’s lifespan. Getting enough quality sleep is essential. While it can’t promise longevity, it keeps your vital bodily processes moving as they should. Let’s talk about what sleep habits you should add to your routine tonight.
What happens when we sleep?
Although you are not moving, your body is active while you sleep. There are essential mental and physical processes that occur while we sleep.
Let’s start with the brain. Cognitive function depends on sleep. Sleep allows the brain to form new neural pathways to complete other cognitive functions such as learning, concentration, and problem solving. According to Harvard Health, your brain also uses sleep as a time to clear out toxins that build up while you’re awake.
Memory consolidation also happens while we sleep. Think of it this way, when you’re awake, you get the information, but it’s just floating around in your mind. You have to go to sleep to understand what it means and be able to recall it from long-term memory.
Physically, sleep helps your body repair itself, including muscles, organs and cells. It also develops tissue and releases hormones that help the body grow and repair itself. Another key function that sleep allows the body to perform is to fight disease. During sleep, the immune system releases cytokines, a small protein that reduces inflammation or infection.
3 sleep habits you need to implement if you want to live longer
A lot happens during sleep that are essential to overall health. Try these sleep tips to make sure you’re as healthy as possible.
Sleep for about 7 hours a night
For starters, make sure you’re getting enough sleep. According to the CDC, adults should get an average of 7 or more hours of sleep each night. Not just any kind of sleep will do. it must be uninterrupted and restful. You want to get as deep sleep as much as possible. Deep sleep is one of the most important stages, as it gives your brain and body a chance to rest and recover from the day.
Okay, so you don’t get to choose your sleep type. However, there are things you can do while you are awake to prepare yourself to successfully progress through the sleep stages and reach your threshold for deep sleep.
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Use these tips to maximize the quality and duration of your sleep:
- Avoid caffeine 6 hours before bed: Better to keep your own caffeine consumption until morning and early afternoon. Stop drinking it about 4 to 6 hours before you go to bed so it doesn’t affect your ability to fall asleep.
- Do not drink alcohol before bed: For some people, alcohol can relax them enough to fall asleep easily. However, this bliss does not last. Alcohol is a central nervous system depressant that calms excitable nerve cells in the brain. As your body metabolizes the alcohol, these cells bounce back and you wake up.
- Invest in sleep essentials: To get the best sleep, secure your bedroom it is a truth sleeping shelter. From your bedding to your mattress to your blackout drapes, making the right choices for your sleep needs matters.
- Exercise a few hours before bed: The timing of your workout partly determines how well you’ll sleep. Vigorous exercise should generally not be performed right before bed, as it increases your heart rate and stimulates your nervous system, making it difficult to fall asleep. It’s best to keep your intense workouts to at least an hour before bed. Having said that, low-impact yoga sessions; they can be performed right before bed as they can improve the quality of your sleep.
- Try to manage stress: Stress can take a toll on your ability to sleep. To managing anxiety symptoms before bed, use a meditation app or sleep with one weighted blanket to manage anxiety symptoms before bed.
Treat your sleep apnea
You’d be surprised how many people don’t get treatment their sleep apnea. I understand. Masks can be uncomfortable and the pumping of the machine can keep your partner awake. But you shouldn’t ignore your sleep apnea.
The nature of sleep apnea will not let you sleep well without treatment. When you have sleep apnea, you momentarily stop breathing while you sleep because your throat muscles relax too much and block your airways. As a result, you wake up. It can happen a few times or hundreds of times every night. No matter how long you sleep with untreated sleep apnea, you never feel rested.
Studies have shown that sleep apnea can contribute to an “older” biological age and accelerated aging. It has also been shown to contribute to chronic conditions such as high blood pressure, heart disease and Stroke.
Seeking treatment for sleep apnea can reduce your risk of health conditions and help you sleep better at night.
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Stick to your sleep routine
Do you ever notice that you get tired at the same time every night? This is for a very good reason. Our body has a natural sleep-wake cycle called the circadian rhythm. It’s what helps us relax enough to sleep by flooding our brains with melatonin.
Keeping it the same sleep and wake time helps you keep aligned circadian rhythm. A disrupted circadian rhythm will cause you to experience daytime sleepiness; and difficulty concentrating. As often as you can, try to go to bed and wake up at the same time every day. Yes, even on weekends.
Sleep is the basis of our health. Getting enough sleep is one of the best things you can do to ensure you live a long, happy life. Start being intentional with your sleep tonight.
The information contained in this article is for educational and informational purposes only and is not intended as health advice or medical assistance. Always consult a physician or other qualified health care provider with any questions you may have about a medical condition or health goals.
