When you consider the important role that sleeps plays in our lives, our health, and our wellness it’s a good idea to take a moment and consider how we can improve our sleep hygiene.
How much sleep do we need?
Different people need different amounts of sleep to stay healthy. Different people will also tolerate sleep deprivation differently. Though sleep needs vary from person to person, the Centers for Disease Control (CDC) recommends that most adults get between 7 and 9 hours of sleep per night.
Overall, when it comes to how much sleep you need and sleep deprivation, listening to your body is very important. Consider how you feel when you wake up –is it refreshed or still tired? The goal is to wake up from sleep feeling alert, energetic, and not fatigued
Benefits of Sleep
It is estimated that we spend approximately one-third of our lives sleeping. Scientists still do not fully understand what happens during the entire process of sleep but we do know that sleep offers many benefits including these
1. Sleep removes waste products from the brain
Researchers believe that sleep may promote the removal of waste products or toxins from brain cells—something that appears to occur less efficiently when the brain is awake. Essentially, sleep helps to flush out toxins in the brain that build up during waking hours.
2. Sleep and your immune system
One of the benefits of sleep is to help bolster the immune system. Once immunity is compromised there is an increased likelihood of illness and infection.
3. Increased risk of developing certain medical conditions
Research suggests that people who do not sleep enough or wake up often during the night may have a higher risk of:
- Coronary heart disease
- High blood pressure
- Obesity
- Stroke
4. Problems with thinking and memory
Sleep helps with the storage and formation of long-term memories. Not getting enough sleep can lead to problems focusing on tasks and thinking clearly. This is very evident when you’re tired and lacking sleep. During this time it is much harder to concentrate, focus on tasks and pay attention
5. Sleep and mental health
Chronic exposure to poor sleep quality is associated with mental conditions like depression and anxiety. There is a bidirectional association here meaning that experiencing anxiety and depression usually affects sleep, which in turn impacts our ability to cope with the anxiety and depression.
6. Sleeping well can help you maintain or lose weight
Numerous studies have associated short sleep — defined as sleeping fewer than 7 hours per night — with a greater risk of weight gain and a higher body mass index (BMI).
Sleep is a biological necessity and for the reasons listed above, good sleep plays a key role in our health. Conversely, insufficient sleep and untreated sleep disorders can be detrimental to our health. When thinking about good sleep hygiene remember to:
- Have a fixed wake-up time
- Follow a nightly routine and keep it consistent
- Budget 15 to 30 minutes for winding down
- Unplug electronics and dim the lights
References
- https://pubmed.ncbi.nlm.nih.gov/21056174/
- https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-science-of-sleep-understanding-what-happens-when-you-sleep
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