The benefits of better sleep far outweigh the work necessary to change poor sleep habits. Take the steps towards better sleep by understanding the science and value of sleep and practicing positive sleep habits.
THE SCIENCE OF SLEEP
Roughly half of the time spent sleeping is focused on physical restoration of the brain and body. Everything slows down, from heart rate and breathing to blood pressure and temperature, all to ensure cells can repair their daily wear and tear. Additionally, the body prepares for the next day by replenishing stores of energy, hormones, and neurotransmitters. The brain goes to work flushing out a variety of waste products, while also organizing
and archiving daily experiences.
THE VALUE OF BETTER SLEEP
To fully reap the numerous benefits of sleep, our body needs the recommended hours of high quality sleep. This ranges among age groups, but most adults need no less than 7 hours and no more than 9 hours of sleep each night. This helps us feel refreshed the next day and be fully charged to do our best, not to mention this also drastically reduces our risk for developing serious and deadly chronic health conditions.
POSITIVE SLEEP HABITS
One of the best ways to practice healthy sleep habits is to focus on changing one negative habit at a time. Start by setting a consistent sleep and wake time. Figure out when you need to wake up each day and then count back 7-9 hours from there. Aim for consistency, it’s the easiest way to form a habit that becomes second nature. Once you establish a sleep time, make sure you don’t drink caffeine or eat a heavy meal too close to bed. It’s also healthy to set aside 30 minutes before bed to practice mindfulness, or anything that
calms the busy mind, and don’t forget to exercise each day to keep the heart strong.