Sleep: 101
Because proper snoozing is key to health!
Sleep—still considered somewhat of a mystery by the medical community-- has been proven to restore our bodies starting a cellular level, boost our energy + mood and is necessary for overall health.
On average, seven to nine hours of sleep are needed by adults. Every. Single. Night. On a consistent basis. (Friendly newsflash to all of the weekend warriors out there!) For kiddos, that number increases from ten to fourteen-ish hours, sometimes more. And of course, for our littlest humans, newborns, that number increases even more- upwards of seventeen hours per day.
Sleep is such an important health determinant. Not only do we not feel our best when we’re overly tired, many illnesses and diseases encompass poor sleep patterns—suggesting that when the body is out of balance, sleep may be one of the first things to go. Here are some basic go-to’s regarding sleep hygiene and how to improve upon your Zzzz’s…
Avoid napping during the day. It can disturb the normal pattern of sleep and wakefulness.
Avoid stimulants such as caffeine, nicotine, and alcohol too close to bedtime. While alcohol seems to speed the onset of sleep, it disrupts zzzz’s in the second half of sleep as the body begins to metabolize the alcohol, causing arousal, stimulation + wakefulness.
Exercise promotes good sleep. Vigorous exercise should be tackled in the morning or afternoon, at latest. Relaxing exercise, such as yoga, can be done before bed to help initiate a restful night's sleep.
Food can be disruptive right before sleep. Stay away from large meals within 2 hours of bedtime.
However, if you are hungry before bed, and your blood sugar levels drop too low, this can disrupt sleep, too. In this case, please do have a small snack before bed.
Also, dietary changes can cause sleep problems. For example, if you are struggling with a sleep issues, it's not a good time to start experimenting with spicy dishes.
And as delicious as chocolate is, it has caffeine and can certainly turn you into a immediate night owl.
Ensure adequate exposure to natural light during the day. This is particularly important for older people who may not venture outside as frequently as children and adults. Or for anyone who works indoors many hours every wee. Light exposure helps to maintain a healthy sleep-wake cycle.
Ensure pure darkness during sleep. If you are able to hold your hand up within a few inches in front of your face and still see it clearly, the room is likely too bright. Darkness is an important piece needed to maintain a healthy sleep cycle.
Hang darkening curtains/ “black-out” window treatments or try a cozy pair of night eye shades.
Establish a regular relaxing bedtime routine. Try to avoid emotionally charged conversations, TV shows and activities before going to sleep.
Try not to dwell on, or bring your problems to bed. Instead, write them in a journal, on a post-it note or scrap sheet of paper by your bedside table and put your worries “to bed” for the night.
Avoid electronics within 2 hours of bedtime (computers, phones, reading devices, etc.). The brightness of electronic screens and the stimulation to your brain are disruptive to sleep.
Associate your bed with sleep. Try to avoid watching TV, listening to the radio, or even reading once in bed for the evening.
Scientists have recently suggested that 10:00PM-6:00AM is the most optimal sleep window for the majority of adults. Trying to stick to this schedule as you would an important daily appointment can ensure that you’re well on your way to consistent, healthy sleep patterns.
If you continue to struggle with sleep, consult with your healthcare team or complete this awesome at-home Sleep test - empower yourself!