Why Is Sleep So Important, And How Can You Get More of It?
How do you feel when your alarm goes off in the morning?
Do you climb right out of bed and cheerfully turn it off before opening up your curtains to let the sunshine in with a smile?
Or do you groan loudly and fumble around for the snooze button while mentally calculating how many times you can get away with pressing it this morning?
I used to fall firmly into the second category, and some days it’s still a struggle.
We all lead busy lives, but if you often find yourself tempted to stay up just a little later to get more done, it’s time to wake up to the importance of sleep.
How important is sleep?
Is sleep really that important?
In a word, yes.
There’s a good reason we’re often told that getting plenty of sleep is essential.
In fact, I can give you five good reasons right now!
1. It makes you more alert and energetic. I know I’m not alone in wishing that I had more energy, especially in the afternoon. It’s no secret that getting a good night’s sleep makes you more alert the next day, but did you know it also raises your odds of getting another good night of sleep? On those days that you do manage to wake up feeling refreshed, use your energy to be active outside in the daylight, and you’ll find you sleep better the next night!
2. It reduces stress and depression. One of the chemicals in your body impacted by sleep is serotonin. You’re more likely to suffer from depression if you have a serotonin deficiency, so getting enough sleep really can keep the blues at bay. It also reduces stress and the health problems it can cause, like high blood pressure.
3. It reduces inflammation. When you don’t get enough sleep, your stress hormones rise and so does the inflammation in your body. This increases your risk of illnesses related to inflammation, like cancer and diabetes. Inflammation can also make your body deteriorate faster as you age, and nobody wants that!
4. It improves your memory. While you sleep, your brain processes your day, connecting events with feelings and memories. That’s why getting deep sleep is essential for helping you to remember and process the things you deal with better.
5. It may help you lose weight. Studies have shown that those who sleep less are more likely to be overweight or obese. Why? A lack of sleep disrupts your body’s production of hormones that regulate appetite. If you’re looking to lose a few pounds or maintain your current weight, don’t underestimate the power of getting enough sleep regularly!
Okay, you get it: sleep is important. But how can you go about getting more of it – and how much do you need, anyway?
I’m glad you asked, because I’ve compiled all the information you need to help you get more shut-eye.
How much sleep do adults need?
If you’re a parent, you’ve probably seen chart after chart showing how much sleep kids need at various ages, but what about adults?
According to the National Sleep Foundation, adults aged 18 to 64 need 7 to 9 hours of sleep per night. This drops down to 7 to 8 when you’re 65.
I know that two hours seems like a big range, but it’s pretty easy to determine which end you fall on; if you feel rested after just seven hours, there’s no need to change anything. In my case, 8.5 hours does the trick.
How to sleep better
Sleeping better is a lot easier said than done, I know. But instead of counting sheep every night, try making some adjustments to your lifestyle and sleep environment.
The best approach is a holistic one that takes into account the following factors:
1. Keep a schedule: Planners, rejoice – this advice is right in your wheelhouse. Sticking to a sleep schedule that is consistent even on weekends can go a long way toward keeping your sleep in check. Use a relaxing bedtime ritual each night, such as a warm bath or reading by dim light, and avoid electronics and blue light close to bedtime – more on that below. I like to start and end my day with prayer and scripture reading.
2. Your diet matters: You might be surprised to learn that your diet can impact your sleep. In particular, you’ll want to avoid heavy, fatty meals close to bedtime; this is a lot easier when you follow a whole food, plant-based diet. Watch out for caffeine and alcohol, which can both hurt your sleep.
3. Create the right environment: Take a look around your bedroom and make sure you’ve got comfy bedding and a setup that is conducive to a good night’s sleep.
o Temperature: The ideal temperature for sleep is 65 degrees Fahrenheit (18 degrees Celsius), so aim to be within a few degrees of this target. Your room should be cool but not cold.
o Sound: The less noise in your room, the better. If your room isn’t quiet enough and you can’t control the source of the noise (like a neighbor’s barking dog or a constant stream of traffic), consider playing some white noise with your smartphone or get a white noise machine.
o Light: There’s no way around this; you need a pretty dark room to fall asleep and stay asleep. Consider blackout curtains if too much light creeps into your room at night.
What is blue light, and why is it ruining everyone’s sleep?
I don’t know about you, but I can’t live without my smartphone. I like to think it’s my friend, but when it comes time to sleep, it’s actually the enemy – and I’m not talking about the sound it makes when my alarm goes off in the morning!
It’s actually the blue light emitted by the screen that is problematic, and experts believe it’s behind the wave of people suffering from insomnia in recent years. You might not realize it as it’s happening, but this unnatural light exposure when it’s dark outside pushes your body’s internal clocks out of sync and leaves you feeling “off”.
Here’s what happens: Blue light suppresses your body’s production of melatonin, a hormone that makes you feel sleepy. Not only does using a device that emits blue light in the evening make you take longer to fall asleep, but your sleep will also be less replenishing – so you’ll wake up feeling sleepier even if you do log enough hours.
If you must use your smartphone at night, take advantage of settings like iOS’s Night Shift that adjust the blue light in your phone.
By the way, blue light isn’t all bad; it actually helps to boost your mood and attention during daylight hours.
It’s time to hit the sack!
So what are you waiting for? Get your room nice and cool, slip into some comfy PJs, turn off your phone, draw your curtains and start your relaxing bedtime routine tonight. Your body will thank you for it!