Why You Need More Sleep
One of the most important things you can do for your health is to get enough sleep. Not only will getting a good night’s rest to have obvious benefits, like feeling more awake and alert, but it also has a ripple effect on your entire body. Here are five reasons you need more sleep:
Your metabolism slows down when you don’t get enough sleep. This means you’re likely to put on weight if you’re not careful.
Your stress levels go up when you don’t get enough sleep. A lack of sleep can lead to anxiety and other mental problems.
Your immune system is suppressed when you don’t get enough sleep. This can make you more susceptible to illnesses, both minor and major.
Your cognitive performance decreases when you don’t get enough sleep. It takes more effort to think clearly when you’re not well-rested, which can lead to mistakes in your work or home life.
You tend to perform worse on cognitive tests when you don’t get enough sleep. In fact, some studies have even shown that poor sleep may lead to dementia in the future.
How Much Sleep Do You Need?
We tend to think of sleep as something that we need only in times of rest and relaxation. However, recent studies have shown that even daily eight-hour sleepers are at risk for weight gain, high blood pressure, and diabetes, among other diseases.
Sleep is not just for the weak or lazy – it’s essential for good health. The National Institutes of Health (NIH) report that people who get the recommended seven to eight hours of sleep a night have a decreased risk of heart disease, stroke, type 2 diabetes, obesity, cancer, and memory problems.
Conversely, people who don’t get enough sleep are more likely to experience problems such as mood swings, fatigue, and trouble concentrating.
The average American sleeps for about six hours per night on average. Too little sleep can actually lead to caffeine addiction because it inhibits the body's natural production of “cortisol inhibitors” which keep us feeling alert during the day.
Additionally, lack of sleep increases irritability levels and makes it difficult to make healthy food choices.
Tips For Restful Sleep
1) Establish a regular bedtime routine
Just like with any other habit, establishing a regular bedtime routine will help you develop better sleeping habits over time. This might include winding down for 30 minutes before bedtime by reading your favorite book or taking your dog for a walk.
2) Cut out caffeine before bed
Caffeine is a stimulant and can make it difficult to fall asleep. If you can't control your caffeine consumption, then try to cut it out completely before bedtime.
3) Avoid watching TV or working on the computer in bed
These activities can keep you up and lead to restless nights. Instead, try reading a book or taking a relaxing bath before bed.
4) Create a dark, quiet environment
If you're finding it hard to get to sleep, try creating a dark and quiet environment by shutting off all lights and electronics an hour before bed. This will help promote relaxation and sleepiness.
5) Avoid alcohol before bed
Alcohol can contribute to difficulty falling asleep as well as disturbed sleep patterns the next day. If you need a drink to wind down before bed, try sipping on chamomile tea instead.
6) Exercise regularly
Exercise has been shown to improve sleep quality by increasing serotonin levels in the brain. In addition, exercise can help burn calories and reduce stress which can also improve sleep quality.
The Benefits of Getting Enough Sleep
There are countless benefits to getting enough sleep, both for your physical health and your mental well-being. Here are just a few:
1. Improved Mental Functioning
One of the most well-known benefits of getting enough sleep is that it can improve mental functioning. Studies have shown that people who get at least 7 hours of sleep each night have better cognitive performance than those who don't. This means they're able to think more clearly and make more effective decisions.
2. Reduced Risk of Chronic Disease
Getting enough sleep also helps reduce your risk of chronic diseases, including obesity, heart disease, stroke, and diabetes. Studies show that people who get at least 7 hours of sleep each night have a 50% lower risk of developing these diseases than those who don't.
3. More Energy and Stamina
Getting enough sleep also leaves you with more energy and stamina throughout the day. This allows you to be more productive and go further in your workouts.
How to Get More Sleep
There are many reasons why you might need more sleep. Here are 5 of the most common:
1. You’re Under pressure.
Pressures can cause you to feel fatigued, even if you’re getting enough sleep during the day. If you work a demanding job or have family or social obligations that keep you up late at night, make sure to carve out time for rest every night.
2. You’re stressed out.
Stress can lead to problems like anxiety and depression, both of which can affect your sleep patterns. If this is affecting your daily routine too much, see a therapist or take some time for yourself to relax and de-stress.
3. You’re aged or have a chronic illness.
Older adults tend to need more sleep than younger people, and people with chronic illnesses often experience difficulty sleeping because of the symptoms their illness causes them to experience. If you find that you’re struggling to get enough sleep regularly, talk to your doctor about how they might be able to help you get more restful nights' sleep.
The Different Types of Sleep
There are three main types of sleep: REM, NREM, and SWS. Each one is important for your health and well-being.
REM Sleep:
This is the most active type of sleep, during which you dream. Your brain needs to recharge between days, so you can learn and remember information.
NREM Sleep:
This is the deepest stage of sleep, during which you’re mostly unconscious. During this stage, your body restores energy and repairs tissues.
SWS Sleep:
This is the slowest type of sleep, during which you may experience periods of deep rest. During this stage, your heart rate and breathing are slowed down.
How to Stop Coughing at Night
If you're coughing at night, there may be a reason. According to the National Sleep Foundation, adults need 7 to 9 hours of sleep each night. However, many people in the U.S. are getting less than 6 hours of sleep regularly. Coughing can be one result of not getting enough sleep.
When you don't get enough sleep, your body doesn't have time to heal itself properly. In addition, your respiratory system is slow to catch up when you wake up in the morning. This can cause you to cough when you wake up in the middle of the night because your lungs are still trying to clear congestion from the previous night's sleep.
Conclusion
We all know that we need more sleep, but sometimes it's hard to fit in the extra shut-eye. After reading this article, I hope you will have a better understanding of why sleep is so important and what you can do to get more of it. From improving your sleeping habits to avoiding light exposure before bed, there is plenty of advice on this page to help you get the best possible night's rest.
So put down the phone, turn off all electronic devices and close your eyes!
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