Our bodies are machines that need to be recharged on a daily basis. Our brain and organs need time to rest and reboot. We know this, but often it is hard to get good a night of sleep.
We fit in work, kids meetings, school, errands and business travel. We also worry we might miss a text, email or one of the many important Social Media posts. It is no wonder that we cannot turn our minds off at night to rest. The constant thinking, planning, and stressing will lead to tossing and turning all night long.
This Lack of Sleep May Result in:
- Heart Disease
- Decreased Libido
- Impaired Problem-Solving
- Heart Failure
- Heart Attack
- High Blood Pressure
- Increased Accidents
Tips For a Full Night of Sleep
A full night of sleep helps us recover from the day’s activities. It helps us to recharge the cells in our bodies and boost our immune system. We all know how great it feels when we get a good night of sleep. But how do we get this coveted sleep?
- Try to Stick to a Regular Sleep/Wake Schedule
- Minimize Caffeine Intake and Avoid Caffeine 4-6 Hours Before Bedtime
- Avoid Alcohol and Heavy Meals Before Sleep
- Do Not Smoke, Especially Near Bedtime or if you Wake Up During the Night
- Minimize Television, Cell Phone, Computer Screen Usage Before You Sleep
- Regulate Temperature in Room
- Get Regular Exercise
How Many Hours of Sleep Do We Need?
It is recommended for adults age 26-64 to get 7-9 hours of sleep each night. Some people can function well on less sleep, some need more. These hours consist of two different sleep cycles, rapid eye movement (REM) and non-rapid eye movement (NREM). Both phases are extremely vital!
NREM: This phase of sleep typically occupies 75-80% of total sleep each night. Many of the health benefits of sleep take place during NREM sleep – tissue growth and repair occurs, energy is restored and hormones that are essential for growth and development are released.
REM: This phase of sleep typically occupies 20-25% of total sleep each night. REM sleep, when dreaming occurs, is essential to our minds for processing and consolidating emotions, memories, and stress. It’s also thought to be vital for learning, stimulating the brain regions used in learning and developing new skills.