Bodies function on a 24-hour sleep-wake cycle, known as the circadian rhythm, that
controls critical processes like blood pressure, hormone levels, temperature, metabolism, heart rate, and behavior. In the sleep-wake cycle, light exposure and timing are critical. Tuning into your circadian rhythm and getting enough sleep can help regulate the body’s processes and improve overall health.
Recent studies have correlated lack of sleep to Alzheimer’s disease, type 2 diabetes, and risky behavior. Losing just 1-2 hours of sleep for several nights can decrease function in body systems. Additionally, prolonged disrupted sleep increases the risk of:
Type 2 diabetes
Decreased immunity
High blood pressure
Heart disease
Weight gain
And below are some specific examples of things that can prevent or disrupt good sleep:
Stress and anxiety
Caffeine
Some medications
Night shift work
Light from electronics
Alcohol
Travel
Of course, avoiding some of these things may not be feasible right now, but it’s still a good idea to assess what changes can be made to improve habits and well-being. So, what can be done to encourage or improve sleep? Consider the following:
Avoid long naps
Expose yourself to sunlight in the morning
Avoid screens (e.g. phones, computers) 1-2 hours before bedtime
Exercise during the day
Avoid large late-night meals and alcohol
Practice deep breathing
Listen to soft music to relax
Keep the environment around 67°F
Go to bed and get up at the same time daily
Are you skimping on sleeping? How might this be affecting your health and quality of life? Good sleep habits are as important to health as proper nutrition and physical activity. Consider some changes you might be able to make to improve things and let us know in the comments what further questions you have about sleep!