Sleep and Physical Well Being
The relationship between physical well being and sleep is well documented. Sleep allows the brain and body to recover during the night. Sleep hygiene is a catch all term for behaviors and practices that affect your sleep.
First of all, it’s very important to make sleeping a routine. The average adult should get 7-8 hours of sleep per night, some adults may even need 9. Set a schedule to make sure you get the correct amount of sleep and try to fall asleep at the same time every night. You should prioritize your sleep over other things. It may be hard to juggle along with family commitments, work, and social life, however, it’s imperative for your health to maybe forgo these activities.
Nap responsibly, napping for longer than 20 minutes during the day can increase grogginess and lead to overall unawareness. This also affects your body's circadian rhythm and makes it difficult to fall asleep later in the day. Think of your bedroom as a sleeping sanctuary. Try to avoid too much light or noise in the bedroom. Also, if the room is too cold or hot it will affect your sleep quality. Try and keep the bedroom between 60 and 67 degrees. Healthy habits can make it easier to sleep, too. Try and exercise at least 30 minutes per day and avoid eating large meals later in the day. If you have trouble sleeping it’s also advisable to avoid smoking, drinking alcohol, or caffeine past noon.
There are numerous studies showing how sleep can impact many different aspects of health:
Heart problems - Blood pressure is reduced greatly while sleeping. People with inadequate sleep tend to have higher blood pressure. Also, coronary artery calcification has been linked to inadequate sleep.
Insulin management - Sleep deprivation can affect how your body reacts to insulin and increase risk for type II diabetes.
Immunohealth - During sleep the levels of cytokines and T cells are at their peak. Not getting enough sleep can negatively affect how the body reacts to viruses and other infections. Chronic sleep deprivation leads to chronic low levels of overall body inflammation that underlies many chronic health conditions.
Memory consolidation - memories are processed while you sleep. During the third non- rapid eye movement stage of sleep your brain begins to process and consolidate memories. The rapid eye movement stage that precedes this step helps solidify memories.
Growth and development - In children and adolescents deep sleep triggers the release of growth hormones that help with increasing muscle mass, regulating puberty and fertility, and repairing damaged cells and tissue.
Mood - People who don’t get enough sleep have a harder time controlling their emotions. Chronic sleep deprivation will lead to other mental health issues like depression or suicidal thoughts.
Pachecho, D. (2021). Physical Health and Sleep: How are They Connected? | Sleep Foundation. Retrieved 19 March 2021, from https://www.sleepfoundation.org/physical-health
