We always hear about the importance of sleep and how it relates to our health, but it is still a very difficult thing for most people to get enough of. We understand we need it, but most don't understand all the benefits, or how we can improve it. Let's look at the power of sleep for health!
So what are the benefits of getting enough sleep, especially high quality sleep?:
Lower risk of disease and illness.
Improved mood and mental health
Improved cognition
Assist in weight loss and maintenance of healthy weight
Improves concentration and productivity throughout the day
Improves athletic performance
Improves heart, brain, bone and joint health
Supports the immune system
So how do we define quality and adequate sleep. This refers to: satisfactory levels of all four sleep qualities: quantity, wakefulness, feeling of refreshment upon waking and daytime sleepiness. Quality sleep is sleep that is long enough, leaves us feeling awake during the day and not sleepy and leaves us feeling refreshed upon waking.
So what can we do to get quality sleep?:
Set consistent sleep and wake times.
Get adequate exercise.
Get any sleep conditions (such as sleep apnoea) treated.
Get out of bed within 20 minutes of waking.
Seek natural light in the morning.
Ensure your bedroom is dark, quiet and cool.
Don't rely on alcohol or sleeping pills to assist.
Put phones away an hour before bed.
Using these tips may help improve your quality of sleep, and hopefully assist in giving you the benefits that good quality sleep gives you.
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