According to the CDC, more than 1 in 3 adults do not get enough sleep.
“Adequate sleep restores us physically, mentally, and emotionally.” - Today's Dietitian
You may be surprised to know that sleep has a significant impact on your health. I frequently hear clients tell me that don't get enough quality sleep but think nothing much of it. For optimal health, we should be getting optimal sleep. This helps you to go from feeling sluggish and irritable to energized and refreshed.
How Sleep Affects our Health
According to the consensus statement from the American Academy of Sleep Medicine and Sleep Research Society, adults should be getting 7 or more hours of sleep on a regular basis to support your best health.
Although going through your day feeling on top of the world is an obvious plus, there are more more long lasting benefits to getting enough sleep. What are the health risks that can be reduced by getting adequate sleep?
heart disease or stroke
increased risk of death
impaired immune function
greater risk of accidents
Do you ever feel like on you are more hungry on those days you get very little sleep? There is an actual scientific reason for why this happens! Sleep deprivation can cause two hormones that regulate appetite can fall out of whack causing us to have increased appetite and decreased feeling of fullness, ultimately resulting in you eating more calories.
You may also find that on the days that you are walking around like a zombie, you are craving more sweet and salty foods. This isn't just your imagination. There is a physiological process that happens when you don't get enough sleep that causes this to happen.
Now are you motivated to give sleep the importance that it deserves? Follow steps below to get serious about improving your sleep routine:
Create a sleep friendly environment in your bedroom
- Choose a comfortable, mattress, and pillows to make sure you can be comfortable
- Light disrupts sleep so make sure you are using curtains to block light
- The ideal sleep temperature is 65 degrees
- Light calming scents can help promote sleep
Optimize your sleep schedule
- Set a fixed wake up and go to bed time
- Build sleep into your schedule
- Napping too long or too late in the day can disrupt your sleep schedule
Bed time routine
- Wind down for at least 30 minutes
- Avoid bright lights
- Disconnect from devices
Change your habits during the day
- get outside for some sunshine to help regular your circadian rhythm
- daily exercise promotes quality sleep
- avoid caffeine later in the day
Which of these sleep tips will you try this week?