The Importance of Sleep

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Why is sleep so important and what are the benefits to getting good, restful sleep?

Getting a good night sleep on a regular basis is so important for our health and cognitive function.

The Important of Sleep

Did you know that your muscles build and repair themselves when your body is at rest, especially when you are sleeping? It’s true.

Not getting good quality and enough sleep on a regular basis can cause health issues like heart disease, stroke, obesity, dementia, and hormonal issues (especially in woman who are entering menopause).

10 Benefits of Getting a Good Night Sleep:

  1. Increases your immune system (so get sick less).
  2. Helps aid in weight loss or helps you maintain a healthy weight.
  3. Better cognitive function so can focus better and do better at work or school.
  4. Feel more energetic and motivated during the day or for your workouts.
  5. Being a happier, healthier you.
  6. Feel less drowsy during the day or less mid day crashes.
  7. Less cause of injury since your body is functioning better.
  8. Reduces inflammation.
  9. Helps your muscles build and repair overnight.
  10. Reduces the risk of health problems like heart disease, stroke, diabetes, weight gain, etc.

How Much Sleep Should You Get a Night?

Adults typically need anywhere from 7-9 hours per night of sleep. We should be getting a minimum of 1.5 hours-2 hours of Rem sleep per night within your 7-9 hours of sleep.

Younger, school aged children need more sleep than adults. They should be aiming to get between 9-12 hours of sleep each night.

Have Trouble Falling or Staying Asleep?

If you find it hard to fall asleep at night or find yourself waking up feeling restless or going to the washroom all hour of the night. There are tools that may help you get better quality sleep.

There are many factors that may cause you to have issues sleeping, such as too much caffeine, drinking alcohol, stress, anxiety, too much on your mind before bed, some medications, heart burn, acid reflex, eating too close to bed time, pain in your body, and than there are specific medical conditions like insomnia or sleep apnea that may cause a disrupted sleep.

10 Daily Things You Can do to Help You Get Better Sleep:

  1. Hydrate during the day but cut off the liquids an hour or two before bedtime.
  2. Eat healthy – Less sugar, salty and processed foods.
  3. Eat a healthy, balanced diet.
  4. Do not eat too close to bedtime. Your body needs time to digest your food before laying down.
  5. Yoga (for stress and anxiety management & relief).
  6. Daily meditation (for stress and anxiety management & relief).
  7. Cut back on caffeine or only drink it in the morning. Consider drinking decaf. FYI – Soda and tea also have caffeine in them.
  8. Take supplements- multivitamin, omega, magnesium or probiotics.
  9. Try taking supplements for stress – 5-HTP, L-theanine, Ashwagandha, Passionflower, Lemon balm, or supplements for your adrenal glands.
  10. Daily exercise – the earlier in the day you exercise, it may be better for sleep.

Have Trouble Falling Asleep at Night? Try These Hacks to Help You Sleep:

  • Have a set wake-up and bedtime schedule.
  • Have a comfortable sleep environment that is dark, quiet and comfortable.
  • Have a healthy bedtime routine.
  • Try a 10- minute meditation before bed.
  • Focus on deep breathing prior to sleep or while you are trying to fall asleep.
  • Avoid watching TV or any screen time an hour before bed. Try reading.
  • Don’t do stressful activities close to bed. These include responding to emails or taking work phone calls.
  • Still your mind while falling asleep. Try counting up from 0 until you start to dose off.

If none of these daily routines/tasks seem to help and you have tried everything to help you get a longer, better quality sleep at night with no success, asking your health care provider for assistance could help. Many naturopaths can help assist you in getting better sleep.

Sleep well tonight and every night!

BTW – If you’re looking to improve your sleep with exercise, we can help! Contact Premium Personal Training today to set up your complimentary consultation and meet with one of our Personal Trainers in East Gwillimbury.