As we briefly mentioned last week, our main topic today will be sleep as we discuss healthy sleeping habits, the importance of sleep, and how you can have a healthy sleep schedule. Sleep is important for everyone, regardless of who you are. As such, it is important for us all to have a better understanding of it. Today, we will talk about why sleep is important, some healthy sleeping habits you can adopt, and why having a sleep schedule is important.
Why is Sleep Important?
Sleep specialists report that sleep is one of the “most anti-inflammatory” activities (Mahan & Raymond, 2017). Mahan and Raymond go on to state how, “Without quality sleep, the body does not get quality parasympathetic healing time (Ayurveda and Chinese Medicine philosophies) that calms the inflammation of the day.” Sleep is the way the body is able to take time to recover itself from the past events of the day, while gaining the energy to take on the next day’s tasks.
When one doesn’t have proper sleep and/or enough sleep, it can affect the metabolic activities that occur within the body. This can lead to “weight gain, mood disorders, stressful emotions, and increased nutrient requirements” (Mahan & Raymond, 2017). Problems that can arise from poor sleep can contribute to diseases such as hypertension, depression, heart disease, and diabetes. Additional concerns include stress, inflammation, problems with digestive balance, and issues with the 24-hour circadian rhythm.
Healthy Sleeping Habits
Avoid watching TV right before bed, or on bed, as the light it produces lowers the body’s production of melatonin, which is the natural sleep hormone responding to darkness. Aim for at least 30 minutes of no exposure to electronic devices prior to sleeping.
Don’t eat a big meal too close to your bedtime. Try having a healthy light snack if you get hungry in the nighttime.
Have a bedtime routine and follow it! Humans are creatures of habits and your body tends to become accustomed to what it does constantly. Thus, try sleeping and waking up at (or at least around) the same time each day.
Make your bedroom a ‘sleep-friendly’ environment at bedtime. Avoid bright lights, loud noises, and if you can, electronic devices (i.e. cellphone, television, etc.)
See our “Build A Better Sleep Routine” blog for some tips.
The Importance of a Healthy Sleep Schedule
One thing that having a healthy sleep schedule means is that the body is able to wake up and sleep at consistent times. Irregular sleep patterns can increase the risk of hypertension, high blood sugar, obesity, etc. The body needs to be able to regulate itself on a daily basis. You can think of your body like a car that requires an oil change. If you don’t get one as soon as the oil light is lit on your dashboard, the car may still be able to drive. But, if you don’t get an oil change, it will eventually cause damage to the car. Luckily, cars don’t need an oil change every day. Sleep is how we refuel our body and it is important to make sure we give our bodies the amount it needs when it needs it.
You can take a look at our blog to see an app that can be helpful for tracking your sleep: Healthy, Mindful, And Organized Apps. Try assessing your sleep habits and practices to see if there are any changes you can make to it in order to have a healthier sleeping schedule.
Mahan, L. K., & Raymond, J. L. (2017). Krause’s Food & the Nutrition Care Process (14th ed.). Elsevier.
Photo by Lux Graves on Unsplash
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Kay Loughrey, MPH, RDN, LDN
Transformational Speaker, Breakthrough Coach, Nutritionist-Dietitian
Blessing Bolomope, Student Intern
B.S. Nutrition & Food Science – Dietetics
University of Maryland, College Park | 2020