GET THE REST YOU NEED
Good Sleep for Good Health
GET THE REST YOU NEED
Sometimes, the pace of modern life barely gives you time to stop and rest. It can make getting a good night’ s sleep on a regular basis seem like a dream.
But sleep is as important for good health as diet and exercise. Good sleep improves your brain performance, mood, and health. Not getting enough quality sleep regularly raises the risk of many diseases and disorders. These range from heart disease and stroke to obesity and dementia.
There’ s more to good sleep than just the hours spent in bed, says Dr. Marishka Brown, a sleep expert at NIH.“ Healthy sleep encompasses three major things,” she explains.“ One is how much sleep you get. Another is sleep quality— that you get uninterrupted and refreshing sleep. The last is a consistent sleep schedule.”
People who work the night shift or irregular schedules may find getting quality sleep extra challenging. And times of great stress— like the current pandemic— can disrupt our normal sleep routines. But there are many things you can do to improve your sleep.
Sleep for Repair
Why do we need to sleep? People often think that sleep is just“ down time,” when a tired brain gets to rest, says Dr. Maiken Nedergaard, who studies sleep at the University of Rochester.
“ But that’ s wrong,” she says. While you sleep, your brain is working. For example, sleep helps prepare your brain to learn, remember, and create.
Nedergaard and her colleagues discovered that the brain has a drainage system that removes toxins during sleep
GETTING A BETTER NIGHT’ S SLEEP
Stick to a sleep schedule. Go to bed and wake up at the same time every day, even on the weekends.
Get some exercise every day. But not close to bedtime.
Go outside. Try to get natural sunlight for at least 30 minutes every day.
Avoid nicotine and caffeine. Both are stimulants that keep you awake. Caffeine can take 6 – 8 hours to wear off completely.
Don’ t take naps after mid-afternoon. And keep them short.
Avoid alcohol and large meals before bedtime. Both can prevent deep, restorative sleep.
Limit electronics before bed. Try reading a book, listening to soothing music, or another relaxing activity instead.
Create a good sleeping environment. Keep the temperature cool if possible. Get rid of sound and light distractions. Make it dark. Silence your cell phone.
Don’ t lie in bed awake. If you can’ t fall asleep after 20 minutes, get up and do a relaxing activity until you feel sleepy again.
See your health care provider if nothing you try helps. They can determine if you need further testing. They can also help you learn new ways to manage stress.
“ When we sleep, the brain totally changes function,”
16 HEALTH & WELLNESS