When was the last time you got a good night’s sleep? It seems that many of us are counting sheep and not the 5-1/2 to 6-1/2 hours of sleep that we are supposed to be getting.
Why does sleep matter?
There are so many benefits of sleep
• Improved Memory. Many studies show that studying or practicing a form prior to bedtime results in better retention of the material. It seems that while we sleep our brains rehearse the last input and helps us retain the information better.
• Live Longer– Studies have shown that less than 5 hours or more than 6.5 hours for women can effect lifespan. Those who sleep more live longer.
• Weight Loss – If you’ve ever been sleep deprived, you know how you crave sweets to stay awake. Sleep effects hormones leptin and gherlin; one helps you burn fat and other makes you hungry, respectively. When you sleep less, the leptin drops and the gherlin increases which is why it’s related to weight gain and impedes weight loss.
How do you get better sleep?
- Support your body’ natural circadian rhythm. You body clock is a regular hormonal pattern that follows the sun exposure during the day. Your metabolism raises during the day and slows at night. To support better sleep, make sleep a pattern that follows the rise and fall of the sun. Go to bed and wake up at the same consistent times.
- Exposure to light – Your brain secretes more melatonin when it’s dark so sleeping in a dark room helps improve sleep. Keep cell phones away from the bed due to the blue-light that can interrupt your sleep as well as turn off the tv at bedtime.
- Exercise regularly. It’s important for so many healthy reasons to be active and get regular exercise and sleep depends on it too. Your body will sleep more soundly with regular exercise.
- You sleep what you eat. Foods you should eat before bed include turkey, water, whole grains, greek yogurt, bananas, but avoid caffeine, alcohol and high sugary treats just before bed.
- Go to bed. Your mattress can make a difference in how you sleep as well. Everything you need in a good mattress can be found in a new bed in a box Sleep6 model. The six properties they claim for better sleep: Temperature control, pressure relief, comfort support, dual motion isolation, durability and cleanliness to avoid dust mites and body residue buildup with a washable cover. Dual motion insolation is important in keeping you asleep even when your partner rolls over; you won’t get bounced and interrupt your sleep.