In today’s hustle and bustle world, sleep is often overlooked. Many people see it as an inconvenience or a luxury rather than the necessity that it is. Getting sufficient sleep in both quantity and quality is a critical pillar of health. While understanding that there are stages in life where sleeping through the night is not possible (i.e. when there is a newborn baby!), it is important to try to limit sleep deprivation when able. Sleep is not just about resting your body-it plays a vital role in healing, memory consolidation and overall well-being. Let’s dive in and see why getting enough sleep is so crucial:
Brain Function
During sleep, your brain doesn’t shut off. In fact, studies show that some regions are more active than during time awake! While you are sleeping, your brain processes and stores information from the day, and it strengthens neural connections, which enhances memory, learning, and problem-solving skills. Poor sleep can lead to forgetfulness, difficulty concentrating and slower reaction time.
Supports Physical Health
The production of growth hormone, which is required to grow new tissue, is at its highest in the overnight hours. Because your body is conserving the energy of talking, thinking and eating, it is free to spend its energy on healing processes. Detoxification of the brain and other parts of the body also occurs while you are asleep, and sleep has a hand in the maintenance of our gut flora.
Strengthens the Immune System
While you sleep, your immune system produces cytokines, which help fight infection and inflammation. Chronic sleep deprivation (less than 6-7 hours of sleep per night) weakens the immune response, making you more susceptible to illness.
Improves Mood and Mental Health
Lack of sleep is closely tied to stress, anxiety and depression. Sleep regulates mood and emotional stability and even one night of poor sleep can make you feel irritable and less able to handle stress
As you can see, it’s essential to prioritize sleep. This can be improved by creating a good sleep environment. Here are some suggestions on how to get the best sleep.
- Make sure your room is dark. Even a dim light can interfere with the circadian rhythm and melatonin creation. Black-out curtains can be very helpful. Blue light suppresses melatonin production more than any other wavelength, so make sure to cut off screen time well before bedtime.
- Stick to a schedule. The first step in good “sleep hygiene” is to establish a bedtime and wake-up time and then stick to it. Even on the weekends! (If this is not possible because of work schedules, small children or other obligations, there are many benefits to a 20- minute power nap!)
- Create a relaxing routine. Since you are turning the screens off, this is a great time to read, meditate, journal, draw or engage in other artistic endeavors. Taking a bath or shower helps promote blood flow, lowers body temperature and calms the nervous system.
- Optimize your sleep environment. Decorate your room in a way that feels peaceful or relaxing to you. Make your bed every day! A made bed is much more amenable to sleep onset. Invest in a comfortable mattress and pillows. Keep your room cool. The ideal sleeping temperature is between 60-67 degrees. Consider a white noise machine, or fan to drown out outside noises.
- Limit caffeine and alcohol as both can interfere with sleep quality. Eat whole foods such as leafy greens and colorful fruit and avoid high sugar and highly processed foods.
- Exercise regularly. Physical activity helps regulate sleep but avoid intense workouts right before bed. You may want to sign up for a Trauma Informed Yoga class with the United for Waukesha Resiliency Center or develop a habit of walking after dinner each night. Not only will physical exercise help with sleep, it is also an excellent component of managing stress.
Sleep is not a luxury-it is a necessity for a healthy life. Prioritizing sleep can improve both your mental and physical health, boost productivity, and enhance overall happiness. If you are still struggling to fall or stay asleep after instituting many of these tips, it may be time to reach out and meet with a counselor to learn some mindfulness techniques, muscle relaxation or methods that can trigger a relaxation response. If you need help getting connected, please reach out to a Service Navigator at the United for Waukesha Resiliency Center. We are here to help!