The Role Of Quality Sleep In Health
In our modern productivity-focused culture, it can be difficult to make time for sleep. However, although sleep may seem like a time when you are doing "nothing," this couldn't be further from the truth. A wealth of essential biological functions take place during sleep, and it is one of the foundational elements of a healthy lifestyle. If you're interested in improving your health and well-being, sleep is a great place to start.
What Happens When We Sleep?
On the surface, sleep doesn't seem like it would be an ideal behavior. In our early history, it would have put us at risk to be unaware of our surroundings (and therefore, of predators) for hours at a time. The fact that sleep still occurs for humans and almost every other animal species should tell us that it is a very important process.
Research continues to uncover more information about why we sleep and what happens when we do. So far, we know that when we sleep, our bodies and minds go through a number of processes that help us to restore and repair. Our bodies are able to release hormones and neurotransmitters that help to regulate our moods and emotions, support our immune system, and help us to repair and regenerate our cells. Quality sleep also helps to improve our cognitive performance, allowing us to think more clearly and make better decisions.
How Much Sleep Do We Need?
The amount of sleep we need each night varies from person to person and can be affected by age, lifestyle, and other factors. Generally, adults need around 7-9 hours of sleep each night and children and teenagers need 8-10 hours.
If you're curious about how much sleep works best for you, try sleeping as long as your body does naturally for a few nights. Be sure to do this when you're well-rested and not under the weather, or you may sleep longer than you would need to under ideal conditions. Over time, you should be able to see a pattern. Otherwise, aim for 8 hours, see how you feel, and adjust accordingly.
What About Sleep Quality?
Quality sleep is just as important as the number of hours of sleep. There are a variety of factors that can help improve your sleep quality.
Here are a few tips:
1. Create A Comfortable Sleep Environment
Good sleep requires a comfortable and supportive sleep environment. Your bedroom should be dark, quiet, and cool. It should also be free of any distractions such as phones, computers, or TVs. It’s also important to make sure your mattress and pillows are comfortable and supportive.
2. Follow A Sleep Routine
Having a regular sleep schedule and routine can also help to ensure you’re getting quality sleep. Try to go to bed and wake up at the same time each day. It’s also important to set aside some time before bed to relax and wind down. You should avoid using screens, eating or drinking too much, or engaging in activities that will stimulate your body and mind before bed.
3. Prioritize A Healthy Lifestyle
It’s important to pay attention to your overall lifestyle. Eating a healthy diet, exercising regularly, and managing stress levels can all help to ensure you’re getting the quality sleep you need.
4. Work With A Professional
If you're struggling to get high-quality sleep, working with a professional can help. For general tips about fitting more sleep into your schedule or lifestyle alterations that improve sleep, working with a coach can be beneficial. If you're concerned about health conditions that could be resulting in poor sleep quality, such as sleep apnea, you should talk to your doctor.