Why Is Sleep So Important?
The good good sleep is a wonderful part of our lives, especially after turning 50, and we should be getting as much of it as possible. Healthy sleep is essential for our mental and physical well-being, allowing the body to auto repair and rejuvenate. Lack of sleep can lead to serious health problems, like weight gain, diabetes, heart disease, depression and even death. As Anthony Anderson says, “too much? That’s the point.”
Our sleep cycle is made up of non-REM (Rapid Eye Movement) and REM sleep. In the first part, we enter into deep sleep, where our body and brain are relaxed. The second part, REM sleep, is the deepest stage of sleep and it’s when we do most of our dreaming. It is also the sleep stage that helps with memory consolidation and emotional processing. A sleep cycle lasts about 90 minutes. We need at least 4 to 6 of these cycles every 24 hours, so the National Sleep Foundation recommends that adults get 7-8 hours of sleep each night. Unfortunately, the CDC reports that only 1 out of 3 adults get enough nightly sleep.
Fortunately, there quick and effective ways to get better sleep and improve our lives, without pills. We have curated 10 of the best tips and techniques.
1. Consistent Bedtime. Try to go to bed and wake up at the same time every day, as this helps keep our natural sleep-wake cycle in line. A regular bedtime can also make us less anxious about going to bed and more prone to relaxing.
2. Slow Down. A calming routine is a great way to wind down before going to bed. Read a book, take a bath or have a hot drink before bed to relax the body and mind.
3. Dark And Silent. Make the bedroom darker and quieter, because our quality of sleep is also influenced by the amount of light we are exposed to. Avoid bright lights in the bedroom. Light from outside can also disrupt sleep. You might consider installing blackout curtains.
4. Put Down That Phone. This goes for tablets and laptops too. The blue light from these devices can keep us awake and disrupts our circadian rhythms. Turn them off and put them down. Try listening to relaxing music instead of checking emails before bedtime.
5. Exercise. Make exercise a part of your daily routine and be consistent. It is a great way to stimulate our natural sleep-wake cycles, regulate stress hormones, and improve sleep quality, which also helps us feel more awake during the day.
6. But I Love Coffee. Good. We don’t have to give it up, we just have to consume less of it later in the day. After all, caffeine is a stimulant and affects our sleep. Too much can cause insomnia and even anxiety. To maintain good sleep, we should avoid caffeine past 4PM.
7. Should I day drink? No. However, alcohol depresses the central nervous system (which controls sleep) and can disrupt the production of hormones that regulate sleep cycles. That means we should reduce alcohol intake in the evening to maybe one glass of wine. Note: I have a glass of red wine next to me as I write this article.
8. Some Like it Hot. Yeah, not such a good idea when we are trying to get a good night’s sleep. Try to maintain a consistent temperature in the bedroom. The ideal temperature for sleeping is around 65 to 68 degrees Fahrenheit.
9. Air, Please. If practical, try opening a window to let in fresh air while sleeping. If that is not your preference, you can add a few plants to improve oxygen levels in the room.
10. Sleep Upscale A Bit. Consider purchasing a high quality mattress and bedding. Don’t forget organic sheets, pillowcases, and mattress pads. A well-made mattress and comfortable bedding will make sleeping a whole lot easier.
Finally, as a bonus tip, try using a fitness tracker to monitor sleep stages. A fitness tracker can indicate our phase of the sleep cycle and tune into the quality of sleep, and will help us get better sleep.
We hope you have found some easy to follow tips to get you started. As always, we welcome your feedback, questions and comments. Please feel free to leave us your thoughts below.
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Thank you Pasindu. I’m glad you found the information helpful. Your input is most appreciated as we evaluate what readers want. Please keep coming back!