The power of sleep
H O W S L E E P B E N E F I T S M I N D A N D B O D Y, A N D H O W Y O U C A N G E T M O R E O F I T
Waking up after a good night’ s sleep can prepare people to take on a new day and all the challenges it has to offer. On the opposite end of the spectrum, a poor night’ s sleep can contribute to physical and mental fatigue and even have an adverse effect on the immune system, making people more vulnerable to illness. Sleep is as important to a person’ s survival as food and water. Here are some tips on how to get more restful sleep:
• Establish a consistent sleep schedule by going to bed and waking up at the same time each day.
• Avoid a sedentary lifestyle. Make a concerted effort to exercise for at least 30 minutes most days of the week, but avoid doing so within a few hours of bedtime. Research has found moderate-intensity exercise does not have a detrimental effect on sleep so long as a workout concludes at least 90 minutes before bedtime.
• Create a sound sleep environment. A good sleeping environment has no bright lights and loud sounds, is kept at a comfortable temperature, and is device-free( which includes televisions, tablets and smartphones).
• Relax before bed. This tip is connected to the rule of thumb regarding exercising too closely to bedtime. Just like ramping up right before bed may adversely affect sleep, winding down with a warm bath, cuddling up with a good book, or engaging in another relaxing routine may set the body up to fall asleep when a head hits the pillow.
• Avoid caffeine and nicotine late in the day and alcoholic drinks before bed. Even if a nightcap helps you fall asleep more quickly, alcohol may lead to interruptions in sleep shortly after it begins. And once awake, falling back asleep can be difficult.
• Don’ t lie in bed awake. If sleep proves elusive after your head hits the pillow, try engaging in a relaxing routine, like reading a book or listening to calming music, until you feel tired.
Community Life 13