A simple but important factor in improving our overall health and well-being is getting an adequate amount of sleep. Researchers have found that people who get less than six-or-seven hours of sleep each night have a higher risk for developing certain diseases.
Lack of sleep has been associated with higher cholesterol and blood pressure, both of which are risk factors for heart disease and stroke. Because of its impact on hormone levels, proper sleep may also reduce your risk for depression, stress and help in weight loss. Sleep reduces inflammation, therefore reducing the risk for heart-related diseases, cancer and diabetes. Sleep also makes you more alert, bolsters your memory and cognitive function, and improves mood.
So how do we improve our sleep hygiene? The following ideas may help you fall asleep more quickly, help you stay asleep and feel more refreshed.
- Keep to a schedule – Go to bed and wake up at the same time every day.
- Make a nightly bedtime ritual to signal your body that it is time to sleep.
- Get daily exercise, but not right before bedtime
- Get some sunlight everyday.
- Avoid caffeine six hours prior to bedtime.
- Avoid alcohol.
- Don’t smoke.
- Keep your bedroom dark.
- Avoid watching TV, using a computer or reading in bed; only sleep in the bedroom.
- Consider a daytime nap to refresh and boost productivity.
It may take some work, but your body and mind will be healthier if you get between seven to nine hours of sleep each night. Indulge yourself and get a good night’s sleep!
Yours in good health,
Carla Germinario, M.D.
