Why sleeping well matters?
Good sleep is incredibly important for personal health and wellbeing. Sleep is just as essential as exercising and eating healthy. Unfortunately, sleep deprivation is a ubiquitous phenomenon of our modern lifestyle where the world is always connected.
“Sleep is not an optional lifestyle luxury. Sleep is a non-negotiable biological necessity. It is your life support system.”
Matthew Walker, Professor of Neuroscience and Psychology, UC Berkeley
What happens if we don't get enough sleep?
Numerous studies have shown the negative impact of sleep deprivation on health. Poor sleep can risk obesity, heart diseases, diabetes, and depression. Sleep undermines your immune system, as well as cognitive functions such as memory, learning, problem-solving, decision-making, creativity and overall emotional well-being.
An adult sleeping only 6.75 hours a night
would be predicted to live only to their early 60s
without medical intervention
If you drive a car with less than 5 hours’ sleep,
you are 4.3 times more likely to be involved in a crash.
With less than 4 hours’ sleep, the risk increases to 11.5 times.
What prevents good sleep?
There are many things that can interfere with natural sleep patterns, for example, having an irregular sleep schedule, bedroom temperature that is too cold or too hot, or eating before going to bed. One of the big problems is our screen time. The light from a tablet or smartphone prevents you from sleeping effectively, because it affects your circadian rhythms. Using light later at night suppresses the release of melatonin, which is a hormone that helps the brain prepare for sleep.
How do I sleep better?
Keep a consistent sleep schedule. Get up at the same time every day, even on weekends or during vacations.
Limit exposure to bright light in the evenings. Turn off the TV, laptop, smartphone, and other devices with screens at least 30 minutes before bedtime.
Keep the room at a comfortable, cool temperature between 16-18°C (60-65°F). Temperatures over 24°C (71°F) can cause restlessness, while a cold room (12°C/53°F) will make it challenging to fall asleep.
Use your bed exclusive for sleep and pleasure. (wink wink)