SLEEP

Sleep plays a critical role in maintaing and improving both physical and mentl health.  

1. Brian Function and Mental Health -

• Memory consolidation - During lseep, your brain processes and stores memories, helping you retain information and learn new things. 

• Motional regualtion - Adequate sleep helps manage stress, anxiety, and mood swings.  Poor sleep incresase the risk of depressiona dn irritability.

• Cognitive performance - Good sleep enhances focus, problem-solving, and decision - making skills.

2. Physical Health -

• Cell repair and growth - Deep sleep allows your body to repair cells, mucles, and tissues.

• Heart Health - Proper sleep reduces the risk of heart disease, stroke, and high blood pressure by lowering stress and inflammation.  

• Immune Support - During sleep, your immune sysytem produces cytokines, proteins that fight infection and inflammation. 

3. Weight Management -

• Hormonal balance - Sleep regulates hormones like leptin and ghrelin, which control hunger.  Poor sleep increases cravings and appetite, especially for high - calorie foods.

• Motabolism - Sleep affects how your body processes and stores carbohydrates and fat. 

4. Blood Sugar Control - 

• Sleep helps regulate insulin levels.  Chronic sleep deprivation is linked to insulin resistance, a risk factor for type 2 diabetes. 

5. Longevity and Diseases Prevention - 

• Regular, quality sleep is associated with a longer lifespan. 

• It reduces the risk of chronic conditions such as: 

  • • • Obesity

      • Diabetes

      • Cardiovascular Disease

      • Alzheimer's disease 

How to improve your sleep quality? 

 Healthy Sleep Habits (Sleep Hygiene)

Stick to a consistent Sleep Schedule-

• Go to bed and wake up at the same time every day - even on weekends

• This trains your body's internal clock- circadian rhythm

Create a Relaxing Bedtime Routine-

• Wind down with clam activits - reading, stratching, meditation, or a warm shower

• Avoid stressful tasks (e.g. work emails) before bed

Make Your Sleep Environment Comfortable-

• Dark - use blackout curtains or an eye mask.

• Quiet - use eqrplugs or a white noise machine if needed

• Cool  - Ideal room tempreature is 60-67 F (15-19C)

Comfortable bedding-

• use a supportive mattres and pillow

Limit Screen Time Before Bed-

• Avoid phones, tablets, and computers at least 1 hour before bed.

• Blue light disrupts melatonin, the hormone that helps you sleep.

Watch your intake (Especially in the Evening)-

• Avoid caffeine - After 2-3 PM.

• Limit alcohol - it may make you drowsy but disrupts deep sleep.

Be Physiscal Active During the Day -

• Exercise improves sleep quality- but avoid viogrous workouts close to bedtime.

Get Morining Sunlight-

• Natural light exposure in the morning hleps regulate your sleep- wake cycle. 

Things to Avoid 

Napping too late in the day (limit naps to 20-30 minutes, before 3PM).

Watching the clock if you can't sleep (try getting up and doing something relaxing).

How to calculate your bedtime 

The average sleep for Adults - 7-9 hours per night, Teens- 8-10 hours per night, and Children , 9-12 hours per night (varies by age) 

Starting at your wake time, work back 7-9 hours to find your bedtime

For example:  You need to wake at 5 a.m. to get ready for work. Counting back 7 -9 hours, your ideal bedtime is 8 p.m.