Sleep Secrets – Sleep Your Way to Good Health
October 10th, 2016 476 post views
Restful sleep is one of the 5 pillars of health. Getting a good night’s sleep should be at the top of your to-do list. Everyone knows there’s nothing like a good night’s sleep for feeling refreshed and alert in the morning.
Sleep is important to maintaining your health; without it you become more susceptible to health problems.
Failure to obtain quality sleep may lead to poor alertness, lack of attention, reduced concentration, decreased work and academic productivity. Sleep loss has also been closely linked to a significant proportion of car accidents.
Did you know….?
Before the invention of the light bulb, people slept an average of 10 hours a night. Today, we average 6.9 hours of sleep on weeknights and 7.5 hours per night on weekends.
The three key elements of good quality sleep are:
- Duration: Sleep experts agree that most adults need between 7-9 hours sleep each night for good health, this can vary from person to person and the best measure of how much sleep you need is how you feel when you wake up
- Continuity: Sleep periods should be seamless without interruption
- Depth: Sleep should be deep enough to be restorative
Quality Sleep can:
- Help to maintain a strong immune system – chronic sleeplessness may harm your immune system, since lack of sleep is linked to an increase in cytokine molecules that control immune response.
- Keep your memory sharp – when sleep is cut short the body doesn’t have time to complete all the phases needed for memory consolidation
- Help you lose weight – sleeplessness elevates levels of ghrelin, the hormone responsible for appetite stimulation and lowers levels of the hormone leptin, responsible for feeling of fullness, which could leave you eating more.
- Decelerate ageing – too little sleep may cause levels of stress hormones to soar, raising the level of inflammation in your body. Inflammation is thought to be one of the causes of deterioration of your body as you age.
You have far more control over the quality of your sleep than you think, so don’t consider spending one-third of your day sleeping as being unproductive
- Keep a regular schedule. Go to bed and get up at the same time every day including weekends.
- Good habits. A healthy diet and regular exercise can help you sleep but don’t exercise within a few hours of bedtime.
- Avoid caffeine. Caffeine is a stimulant and can interrupt sleep. Unfortunately many people don’t realise they are addicted until they try to stop drinking it. This can lead to symptoms like mood swings and headaches.
- Decrease stress. Anxiety directly affects the rhythm of sleep. Anxious thoughts make the heart ‘race’, which then causes the brain to become alert and stimulated. Decreasing stress can be as easy as taking a few minutes of “me time” every day.
- Keep technology away from bed. Computers and TV use cause rhythmic image hypnosis which prevents sleep from coming easily. Limit technology use before bedtime and try reading instead.
- Choose a good pillow and mattress. Your pillow should be comfortable and be able to support your neck. Your mattress should be firm enough to support your spine in the correct alignment and conform to your body’s contours. Always try before you buy
There is no other activity that delivers so many benefits without much effort!
As well as sleep secrets, the chiropractors and massage therapists at Lushington Chiropractic in Eastbourne have plenty of hints, tips and general advice on health and wellbeing to offer.
Lushington Chiropractic is a multi-award winning clinic on Lushington Road, Eastbourne. We provide a range of treatments from expert chiropractic care to nutritional therapy, podiatry, acupuncture counselling and more. We genuinely care about our patients and we have a passion for improving their quality of life.
We are proud of our results, reputation and the trust our community puts in us.
Call today on 01323 722499 to see why over 8,000 local people have already chosen Lushington Chiropractic to help them.
Your Eastbourne Chiropractor James.