Sleep

Sleep is an integral component in maintaining a healthy active lifestyle. The body uses sleep as a time to heal and repair DNA, process and retain memories, and regulate biorhythms and metabolism. According to the Centers for Disease Control (CDC) one in three American adults do not get adequate sleep on a regular basis. The Sleep Research Society recommends that adults aged 18-60 years old have between 7 to 9 hours of sleep, with more time for adolescents and children.

Chronic sleep deprivation (under-sleeping by an hour or two a night over a period of time) has been linked by scientists to poor health outcomes. You don’t have to go for weeks without sleep to suffer these negative effects. An overwhelming body of research has linked inadequate sleep with diabetes, high blood pressure, cardiovascular disease, reduced cognitive function, and obesity to name a few. Even a few nights loss in sleep can place the body in a prediabetic state, making it more difficult for the body to control blood sugar levels. To make matters worse, a hormone that makes you even more hungry called ghrelin is produced in excess, and the one associated with making you feel full, leptin is produced less. Add this all up, and your risk of becoming overweight and obese increases.

Here are some tips to help you get a better night’s sleep. 

1. Limit viewing of TV, computers and cell phone displays. These emit a blue light that suppresses the release of the sleep hormone, melatonin. Ideally you can cut-off the use of these devices an hour and a half prior to sleep time. More mobile devices and computer screens have a night shift mode option that shifts from a blue light emitting screen to colors from the warmer end of the color spectrum.

2. Go to bed at the same time every night. This trains your body and mind to be in sync and ready for bed.

3. Make your bedroom a sanctuary for sleep. Keep electronic display devices out of the bedroom including televisions, laptops and cellphones. Invest in an alarm clock. Some of the latest clocks use combinations of light and sound to help you gradually wake up in the morning. This can be a gentle alternative versus waking up to the sound of a buzzer.

4. Have a regular pre-bed routine, whether that be taking the dog out to potty, reading a book, taking a bath or shower. These steps can help to relax your mind and body.

5. Avoid caffeine in the late afternoon and evening since it stays in your system anywhere from 5 to 9 hours.

6. Nightcap anyone? It’s true that a bit of alcohol can make it easier to fall asleep. However, it makes it harder to stay asleep and affects the quality of sleep. Therefore, it’s best to avoid it.