Sleeping may seem like one more thing people must do, but did you know it is a critical component of our overall health and wellness? It encompasses our mental and physical health and how we feel throughout the day.
Sometimes, getting a good night’s sleep is easier said than done. As we continue to focus on Health and Wellness, this blog will explain the importance of sleep and cover some strategies to help end those restless nights.
Wellness and Sleep
Sleep is more than just shutting down; it plays a significant role in our physical and mental well-being. The act of sleeping allows the body time to rest and repair, which naturally has positive effects on our health.
With physical health, it has been found that optimal sleeping helps improve our circulatory, immune, and respiratory systems. Additionally, it helps boost our metabolism and lowers blood pressure. Physical health is enhanced by giving the body time to rest and repair.
The brain benefits from a night’s rest as it needs time to reset during the night. This increases awareness, improves memory, and a stronger focus on daily tasks. Lack of sleep can cause people to go through sudden mood changes and make them less productive during the day.
People can have a hard time falling asleep. Some causes include distractions, anxiety, underlying health conditions, and depression. Given all those factors, here are some basic strategies to help improve your sleep schedule.
Keeping a Consistent Sleep Schedule
Consistency is vital when it comes to sleeping. Many experts recommend keeping a solid sleep schedule where you choose when to go to bed and when to wake up. The rule of thumb for optimal sleeping periods is seven to eight hours. It is easy to throw off a sleep schedule and even harder to get it back on track.
One helpful technique to consider is sleep banking. This involves viewing sleep as a bank and stockpiling hours when you can. It is a helpful strategy when you know you’ll lose out on sleep. Sleep banking can counterbalance lost hours of rest and accommodate people who have irregular work schedules.
Taking less Naps
Who doesn’t enjoy a daily nap? However, those naps can be detrimental to your sleep schedule. Taking several naps throughout the day can detract from sleeping at night. It can also throw off our circadian rhythm, the 24-hour cycle the body uses for daily functions.
With all of this said, there is nothing wrong with napping. It is recommended to keep naps between 20 minutes and an hour. Additionally, people should avoid taking them later in the day and schedule naps for early afternoon.
Managing Stress and Anxiety
We all have stress and anxiety in our lives, and occasionally, it can keep us up at night. Naturally, this can be a massive source of sleep loss as the mind can wander when attempting to rest. To help keep worries at bay, there are some exercises people can use before bedtime.
Practicing gentle breathing in a quiet space is often suggested before falling asleep. Another helpful technique is meditation and muscle relaxation to put your mind and body in a state of rest. People should also create a sleep-friendly environment.
Changes in Lifestyle and Habits
Making key changes in your lifestyle and habits can also enhance sleeping. This is primarily with activities we do right before bed. You may consider establishing a pre-bedtime ritual to help in changing some habits.
Some components of a pre-bedtime ritual include turning off electronics an hour before bed and allowing yourself to decompress from the day. Some daily habits can help, such as limiting caffeine later in the day and engaging in regular exercise.
Sleep is a cornerstone of our health and wellness. It gives our bodies and brains time to rest and recuperate for the next day. Trying to establish healthy sleep hygiene does not need to be an impossible task. The strategies mentioned in this blog will help get you started, and don’t limit yourself to only one of them. You may find one that fits your lifestyle better.
In the meantime, happy sleeping.
