Is Your Sleep Schedule Affecting Your Health?

We all know how important it is to get a good night’s rest. But did you know that, in addition to the number of hours you typically sleep, your sleep schedule can significantly impact your overall health? To keep yourself on the right track for quality sleep, consider the mind-body connection to sleep, plus the following helpful tips for maintaining an optimal sleep schedule.

 

Sleep and The Mind-Body Connection

Studies have shown that individuals who do not get enough sleep are at an increased risk for things such as obesity, diabetes, heart disease, and stroke. Irregular, poor sleep can also lead to reduced energy levels and decreased concentration. Further still, inadequate sleep has been linked to weakened immunity and a buildup of inflammation in the body.

 

Of course, sleep is also essential for maintaining optimal mental health. Research has found that when we do not get enough sleep,  we are more likely to experience anxiety and depression than when we stick to a regular sleep schedule. Inconsistent sleep quality can also lead to reduced cognitive performance and poorer decision-making skills throughout the day. Additionally, lack of sleep can affect memory formation and recall, making it difficult to remember details from daily living.

 

5 Tips For Maintaining A Healthy Sleep Schedule

If you’re concerned about your sleep schedule or quality and want to ensure you are getting enough rest each night, there are some steps you can take to improve the quality of your sleep:

 

1.      Stick to a consistent bedtime routine
Establishing a regular routine that helps you wind down will help your body recognize when it’s time for bed. Consider engaging in calming activities prior to bed to help make it easier for you to relax and fall asleep quickly. Reading a chapter or two from a book, taking a  warm bath or shower, or practicing a few meditative breathing exercises are all great to help you settle in. There will always be days that life gets in the way and alters your routine, it’s best to reset and restart your routine the next night to stay on track.

 

1. Avoid stimulants like caffeine late in the day
   Caffeine has been known to disrupt the body’s natural circadian rhythm and should be avoided close to bedtime. If you have gotten into the habit of drinking caffeine late into the day, consider cutting down on caffeine by opting for green tea, or swapping it out for chamomile tea instead.

 

1. Turn off devices at least one hour before bedtime
   The blue light emitted from smart devices like phones and tablets has been linked with disrupted sleeping patterns. Try turning yours off at least an hour before you plan on going to bed to make sleep easier to come by.

 

1. Exercise regularly—but pay attention to the time of day
   Regular exercise helps promote better quality sleep. However, engaging in vigorous activity shortly before going to bed may make it difficult for some to fall asleep due to elevated energy levels post-exercise. To prevent exercise from interfering with your sleep, consider exercising first thing in the morning or in the afternoon instead.

 

1. Set up a comfortable sleeping environment
   Make sure that your bedroom is dark, cool, quiet, and free from bright or noisy distractions like the television. Another thing to keep in mind is the quality of your bedding. If you regularly wake up with muscle aches and pains or if it has been a year or more since you assessed the comfort and support of your mattress, it may be time to invest in something new.

The post Is Your Sleep Schedule Affecting Your Health? appeared first on DrWeil.com.