SLEEP
Researchers suggest we aim for 7-9 hours of sleep a night. When you get adequate sleep, your brain cleans or washes itself. This helps get rid of the toxins that build up in the brain during the day.
deep regenerative sLEEP
STAY COOL
Keep your bedroom cool, completely dark, and quiet. The ideal sleeping temperature may vary from person to person, but it should be on the cool side. Research shows that between 60 to 67 degrees Fahrenheit is optimal for quality sleep. Temperatures above 75 degrees and below 54 degrees can disrupt sleep. If your room is too bright, consider hanging blackout shades. If you live in a noisy neighbourhood or sleep next to a snoring spouse, try using earplugs.
CREATE A TECHNOLOGY FREE BEDROOM
One of the best ways to avoid the dangers of digital dependence is to remove TVs, computers and other electronic devices from your bedroom. Creating a relaxing environment, free from the distractions of the outside world, may facilitate better sleep. Turning off electronics will also reduce the amount of electromagnetic frequencies (EMF) you absorb. EMF radiation damages healthy cells and is known to increase the risk of cancer
ESTABLISH A SLEEP SCHEDULE
Try to go to bed at the same time each night and wake up at the same time each morning, including weekends. Getting up at the same time each day, regardless of how long you slept the previous night, will help set your internal body clock, which can keep insomnia at bay.
SOUND THERAPY
Lull yourself to sleep with sound therapy. Listening to soothing nature sounds or soft music, or taking in white noise from a fan, may enable you to drift off easier. Studies show slower classical music or any music with a rhythm of 60 to 80 beats per minute may help with sleep.
Poor sleep is linked to depression
Mental health concerns, such as depression, are strongly linked to poor sleep quality and sleeping disorders
One study in 2,672 participants found that those with anxiety and depression were more likely to report poorer sleep scores than those without anxiety and depression.
In other studies, people with sleeping disorders like insomnia or obstructive sleep apnea also report higher rates of depression than those without .
If you have trouble with sleep and notice your mental health has worsened, it’s important to speak with your healthcare professional.
Proper Sleep supports a healthy immune system
Lack of sleep has been shown to impair immune function
Poor sleep is linked to increased inflammation
Poor sleep can have a major effect on inflammation in the body.
Sleep plays a key role in the regulation of our central nervous system. In particular, it’s involved in the stress-response systems known as the sympathetic nervous system and the hypothalamic-pituitary-adrenal (HPA) axis.
Sleep loss, especially from disturbed sleep, is known to activate inflammatory signalling pathways and lead to higher levels of undesirable markers of inflammation, like interleukin-6 and C-reactive protein.
Over time, chronic inflammation can cause the development of many chronic conditions, including obesity, heart disease, certain types of cancer, Alzheimer’s disease, depression, and type 2 diabetes.
Affects emotions and social interactions
Sleep loss reduces your ability to regulate emotions and interact socially.
When we’re tired, we have a harder time controlling emotional outbursts and our behaviours in front of others. Tiredness may also affect our ability to respond to humour and show empathy.
Plus, those who are chronically sleep-deprived are more likely to withdrawal from social events and experience loneliness.
Prioritising sleep may be a key way to improve your relationships with others and help you become more social.
If you deal with loneliness or emotional outbursts, don’t be afraid to reach out to a friend, family member, or healthcare professional to get support.
Along with nutrition and exercise, taking care of your sleep is one of the pillars of health.
Lack of sleep is associated with many negative health effects, including increased risk of heart disease, depression, weight gain, inflammation, and sickness.
Though individual needs vary, most research suggests that you should get between 7 and 9 hours of sleep per night for optimal health.