You’ve probably been told before that sleep is important. You’ve probably also been forced to choose between sleep and other obligations like work, family needs, or even eating; it’s hard to balance all the things we should be doing with everything we need to be doing, but when we know the health benefits of a certain activity, it becomes easier to make time and put effort into using time for that activity wisely. To help with this, the following will explore the main health benefits that a good night’s sleep can provide and offer several tips and suggestions to help you get more sleep and improve the sleep you’re currently getting.
Why Is Sleep So Good For You?
A better question might be: what doesn’t sleep do for you? Sleep affects your physical and mental functions the following day, your immune system’s strength, your ability to combat diseases; it balances your hormones which in turn influence mood, energy levels, appetites, work performance, financial management, relationships, and decision making abilities surrounding food and other daily tasks. It also reduces your risk for chronic illnesses.
The Importance Of Dreams
You might think that sleep is a period of inaction, but this couldn’t be further from the truth. While you’re sleeping, your brain is incredibly active; it’s working hard to organize itself and prepare for the following day. There is also recent evidence that suggests the dreaming portion of your sleep is when your brain processes trauma, and proper sleep, therefore, can assist you in the process of regulating your emotions and prevent you from being haunted by past experiences. More research is being done every day on the importance of deep sleep processes.
Sleep Hygiene Practices
One of the best things you can do to improve the quality of your sleep starting tonight is to practice good sleep hygiene. Sleep hygiene refers to a series of habits such as being conscious of stimulants and blue light or screens and the impact these things can have on your sleep. Screens or devices that produce light (even if it’s just a little blue light telling you the device is off) are extremely detrimental to your sleep. These lights trick your mind into thinking that it’s earlier in the day than it is. Your body will naturally regulate with the sun to produce feelings of tiredness at night and wakeful feelings during the day. Screens ruin your body’s ability to do this if you look at them after sunset.
Stimulants like nicotine, caffeine, sugar, and other substances wreak havoc on your sleep cycles. Even if you fall asleep with these things in your system, the quality of your sleep can be severely impacted, and you might not be getting high-quality, restful sleep. It can seem at times like you need these things to stay awake during the day, but the truth is often that you need them to stay awake during the day because they are ruining your sleep at night. Without them, you’d feel more alert and fresh. Ironic, right?
Comfortable Sleeping Arrangements
Another thing that can alter your sleep quality is your sleeping arrangements. Your bed, sheets, pillows, blankets, room, and curtains can all influence this. People sleep more soundly in clean rooms that are dark. Giving your space a quick tidy before bed can really help you relax. If you live somewhere where there are lights coming in through your window late into the night, consider getting some thicker curtains or blinds to help mitigate car or city lights.
When it comes to bedding, everyone’s a little bit different. Sleep specialists at City Mattress emphasize that some people need a heavy blanket while others want lighter bed sheets; some people like big fluffy pillows while others toss any unnecessary pillow to the floor, even in a hotel. Figure out what you like and need for comfortable sleep in this regard and seek it out. If you look online, you should be able to find options and deals that aren’t available if you find your local selection limited.
Finally, you need to think about the temperature and humidity in the room where you sleep. Of course, everyone is going to have their own preference, but typically people like to sleep in a space that is a touch on the cool side. You’ll know you need to adjust the humidity using a dehumidifier or a humidifier if anything in your room feels damp when you wake or if you find you wake with a dry and sore throat or chapped lips. Finding that perfect balance can make a big difference in how comfortable you are while you sleep and therefore influence the quality of your sleep.
Allergies And Congestion
This tip is almost never discussed until someone has discovered they have a severe sleep problem. Typically this is only realized after symptoms have made life unbearable for years, as when you’re exhausted, it’s hard to know whether your experience is typical or not. If you cannot breathe through your nose while you sleep and you don’t have a cold, you have a major problem.
You get 30% more oxygen when you breathe through your nose, and that’s oxygen your body needs to get all its nighttime processes sorted. You might want to get your allergies tested, seek out an air filter, and change up the materials in your space. Again, cleaning might also help. Do not rely on allergy medication long-term to help with this as allergy medication, while fantastic at relieving symptoms, doesn’t actually solve the root problem. It also severely damages your gut bacteria which negatively influences your mood, immune system, and overall health.
Further, don’t use items with fragrance in them to wash your bedding or in your bedroom full stop. Your body actually treats fragrance like a toxin, and this puts a ton of pressure on your system, especially while you’re sleeping.
The above information should help you get a better night’s rest. It might be hard at first to prioritize sleep, but once you see the results and feel the added productivity, improved cognitive skills, boosted mood, increased creativity, and reduction in stress and anxiety, you’ll be shocked by how much easier it is to handle life’s hiccups and problems. A well-rested person is more patient, which can save relationships; a well-rested person is less likely to make foolish impulse buys or to break down and eat something he or she knows is terrible for them. A well-rested person performs better at work and has an easier time responding calmly to problems.
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