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healthy mind

The Importance

FOR A
HEALTHY
BODY AND
of SLEEP MIND

By Anja Springthorpe

leep is a vital In recent years, research risk of obesity. When we are
necessity for our found that a chronic lack of tired, we tend to favor foods SOME TIPS TO
body. Essentially, adequate sleep has detri- high in fat and sugar over IMPROVE YOUR
sleep allows the mental health consequences, healthier, more nutritious SLEEP AND HENCE
Sbrain to recover even shortening overall options. YOUR WELL-BEING:
and re-energizes muscles life-span. Conditions such How much sleep do we
for the day ahead. While as heart disease, diabetes, need? Sleep requirements • Avoid caffeine, alcohol or
it still is not completely hypertension or depression depend on a number of nicotine close to bedtime.
understood how sleep is are more likely in individuals factors such as age and These substances act as
regulated, many findings experiencing sleep problems. activity levels. However, ex- stimulants that can disrupt
highlight just how important Without adequate sleep, perts agree that most adults healthy sleep cycles.
a good night’s sleep is for our tissues, organs and hor- require between 7-9 hours • Avoid blue light from
our well-being. mones don’t have time to of sleep per night. Children screens (phones, laptops,
The effects of sleep rehabilitate, which increas- and teenagers need even TV’s etc.) before going to
on cognitive capability and es the risk of imbalances. more sleep to recuperate. bed. The blue light emit-
function is well-established. Another novel finding is that Another important ted by screens disrupts
Without adequate sleep, improper sleep increases the factor in a good night’s hormonal sleep regulation
simple tasks can appear sleep is a steady bedtime because your body be-
difficult, and the ability to routine. Sleep is controlled lieves it is still daytime.
process or retain information Did you know the body by a sophisticated hormonal • Regular exercise has been
diminishes significantly. needs to cool down response to fading light. Go- shown to improve sleep.
Sleep acts as a reset before drifting off to ing to bed at the same time As little as 20 minutes of
button for the brain; it cre- sleep? So reduce the A/C each night has been shown aerobic exercise such as
ates new nerve connections, to 67 or 68 degrees, turn to improve quality of sleep walking, swimming or cy-
reorganizes memories and on the ceiling fan or significantly. cling can significantly help
getting a good night’s rest.
dumps out the waste that even just stick your feet “Sleep hygiene” is a getting a good night’s rest.
clogs the mind. Indeed, how out of the covers. The phrase that has been coined
well we sleep is reflected in cooler environment will to describe a pattern of
help you to fall asleep
our mood, another indicator and stay asleep. practices or habits which
of just how important sleep increase sleep duration and
is for mental health. quality of sleep.

10 INSPIRE HEALTH WINTER 2018