To ensure good health, a good night’s rest is essential. In fact, a good night’s sleep is just as important as a healthy diet and frequent exercise. However, as our work, social and entertainment worlds collide and our connection to technology increases, often our sleep quality and duration has decreased as a result.  Here are 4 reasons why it’s important to get the all needed shut eye.

  1. Poor sleep is linked to higher body weight.

Having less sleep can lead to greater weight gain due to numerous factors including affecting the hormone release process, the motivation to exercise and the temptation to eat more sweet food when you feel more tired.

  1. Better calorie regulation.

Similarly, there is some evidence that suggests those that get at least the minimum 7 hours sleep commonly recommended, are more likely to consume fewer calories during the day. Ultimately, if you don’t receive enough sleep it is believed your body’s appetite hormones can cause poor appetite regulation.

  1. Improvement in concentration and productivity.

Without your daily beauty sleep, your brain is unable to function at its best. Enabling your body to sleep ultimately enables your brain to recover and function efficiently so you can do all the cognitive thinking, problem solving, centration and productive activities required throughout your day.

  1. Sleep affects glucose metabolism and type 2 diabetes risk.

A study conducted on 11 young men who were restricted to just 4 hours of sleep for 6 nights showed that the  blood sugar level was significantly higher-than-normal.[1]  Having high blood sugar level for a prolonged amount of time can cause greater risk of type 2 diabetes.

 

So how to you get a good night’s sleep:

  1. Exercise – daily exercise is a great way to set you up for good nights sleep. Exercise boosts the effect of natural sleep hormones such as melatonin.
  2. Reserve bed for only sleeping – don’t watch tv or lay on your phone during the day or even into the night. Ensure you set up a mental note that your bed is the place to sleep. By only using your bedroom as a place of rest, it will help you link your bed to a stimulus for sleep and therefore make it easier to fall asleep once you are ready to hit the hay for the night.
  3. Avoid alcohol and caffeine – it may seem obvious to avoid your cappuccino or latte just before you to sleep, however the sneaky chocolate you have just before you sleep may be your biggest foe if you are wanting a good night of shut eye.
  4. De-stress - by listening to a relaxing instrumental playlist or participating in a meditation right before bed is a great way to set yourself up for a perfect night’s sleep. It allows you to check in with your body and relax your brain, enabling you to go to sleep stress free.
  5. A good bed- Studies show that we spend 1/3rd of our life asleep. So, it only makes sense, to ensure we have a good night’s sleep, you need a good bed!

 

 

[1] https://pubmed.ncbi.nlm.nih.gov/10543671/