Have you ever gone to bed with a headache, nausea, or a fever only to wake up feeling better? It's not a coincidence. Our bodies have time to repair themselves while we sleep. A good night's rest is critical for our mental and physical health.
What are the benefits?
Adequate sleep promotes healthy brain function and emotional balance throughout our waking hours, as well as better memory recall and focus during the day. It regulates our weight by suppressing the production of ghrelin, an appetite-stimulating hormone, and leptin, a hormone that increases the feeling of fullness in the body. Our body's cells have time to repair themselves, conserve energy, and fight infection while we sleep.
How to Sleep Better
There are a variety of methods for improving sleeping habits. Whether it's cutting back on naps during the day or exercising and avoiding food, caffeine, and alcohol. The key is to stay consistent and lay the groundwork for success at bedtime.
Here are a few tips:
Get on a regular schedule: We are creatures of habit, so sticking to a consistent bedtime routine is a great way to start the evening. Consider taking a hot shower or bath, turning off your electronics, and reading a book. In this way, you can relax and unwind, prepare your mind to shut off, and reduce the risk of insomnia or difficulty sleeping.
Reduce blue light exposure in the evening: Devices such as your smartphone and computer emit blue light. This tricks your mind into thinking it’s daytime, reducing the release of melatonin, a sleep-inducing hormone. Consider shutting off your electronics at least an hour before bed, wear glasses that block blue light, or put your device in night mode.
Relax and clear your mind: Stress can cause insomnia and the inability to relax. Consider stretching or practicing meditation before bed. Breathing exercises are an excellent way to focus your mind and body, check-in with yourself, and create a safe and positive environment for sleep.
There are many benefits to getting a good night's sleep. From improved memory and sharper focus during the day to weight control, recharging the body, conserving energy, and fighting infection, the benefits are numerous.