Don't Skimp on Sleep | L&T Health and Fitness

Posted by L&T Health and Fitness on 07 Sep 2012 /
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We all know that proper diet and physical activity are essential for a healthy lifestyle, but there is a third piece of the puzzle that we tend to forget? SLEEP. Believe it or not, sleep is just as vital to your health as eating right and exercising, and most of us do not get the quantity and quality of sleep that we need.

The average adult requires seven to nine hours of sleep each night. How much sleep do you get?

Common Sleep Stealers

We?ve all had those nights where we just do not get a good night?s sleep. Have you ever looked back and wondered why? Each person may face different sleep thieves, some chronic and some more acute, depending on what is going on in their lives. Below are some examples of common sleep stealers.

Stress can be caused by multiple situations including, but not limited to, school or work pressures, family or marriage problems, suffering from a serious illness or a death in the family.

• Lifestyle stressors such as the consumption of caffeine or alcohol close to bedtime, exercising close to bedtime, or an irregular morning or nighttime schedule.
• Shift work that forces you to sleep when your biological clock wants you awake.
• Jet lag or the changing of time zones.
• Environmental interferences such as noise, room temperature, a partner?s sleep habits, and mattress and pillow comfort.
• Physical factors including painful conditions, sleep apnea (recognized by snoring and interrupted breathing that cause awakenings).
• Medications

What are the basic benefits of sleep??

The sleep we have on any given night not only affects us the next day but also affects the overall quality of our lives. Sleep influences how we look, feel, and behave each day, for the good or the bad. Quality sleep contributes to a healthy immune system, weight management, and decreases the risk for high blood pressure, cardiovascular disease, and diabetes. Sleep influences our ability to make decisions, handle stressors, and concentrate on completing tasks. It can also have a major affect on our mood throughout the day.

Lack of sleep and your health

What happens to your body when you do not get a quality night?s sleep?

• Increased blood pressure.
• Decreased immunity that may cause you to become sick more often.
• Increased risk for abdominal obesity by reducing the production of leptin (a hormone that tells our body we are full and to stop eating), and increasing the production of ghrelin (a hormone that tells our body we are not full and to keep eating).
• Increased risk for diabetes by increasing insulin resistance and blood glucose levels.
• Low energy levels and difficulty exercising.
• Increased risk for injury ? approximately 100,000 vehicle crashes each year are sleep related.

Lack of sleep and your job

Believe it or not, lack of sleep can not only affect your health, but it can also affect your performance at work, and not in a good way. Lack of sleep may cause you to be more irritable and moody and prevent you from getting along well with others. It may also make it more difficult for you to concentrate on and complete assigned tasks. Finally, it can decrease your ability to handle work stressors and make important decisions.

Now that you know the importance of sleep, how can you get a better night?s sleep?

Below are some things you should do and some things you should avoid doing when attempting to get a quality night?s sleep.

Things to Do:

• Maintain a regular bed and wake time schedule. This helps put your body on an internal clock that will help you fall asleep and wake up when you need to.
• Establish a relaxing bedtime routine including reading a book, taking a bath, listening to soothing music, or meditating.
• Create the optimal sleep environment by making sure your bedroom is dark, quiet, cool, and that you have a comfortable mattress and pillows.

Things to Avoid:

• Avoid anything that tends to excite you at least a couple of hours before bedtime. This would include working, focusing on a life problem, watching an eventful TV show or movie, etc.
• Finish eating and exercising at least two hours before you are going to go to sleep. Your mind and body need a chance to wind down.
• Avoid caffeine in the late afternoon and evening and alcohol close to bedtime. Caffeine acts as a stimulant and can take hours to leave your system. Although alcohol may help you fall asleep, it acts as a sleep interrupter, and prevents you from falling into the deeper stages of sleep. It may also cause you to wake up the next morning feeling tired and groggy.

Try keeping a log this week and record what time you go to bed and wake up each day, and the actual amount of sleep you?re getting each night. The first step to increasing your ?ZZZZZs? is to become aware of your sleep habits. From there you will be able to see where improvements are needed and begin to take small steps toward change. If you have trouble sleeping on a regular basis and the above sleep tips don?t work for you, speak with your doctor about your sleep issues. He, or she, may refer you to a sleep specialist who can properly diagnose a potential sleep disorder.

Sources:

www.sleepfoundation.org

www.sleephealth.com

www.dansplan.com/the-plan/plan-chapters/sleep

Jacquelyn Lofaro is the Program Manager for the GAO Wellness and Fitness Center in Washington DC, managed by L&T Health and Fitness (L&T).? L&T is a certified women?s business enterprise providing fitness and health management services, health and wellness program design and delivery, and facility design and consulting services to organizations nationwide.? www.LTwell.com

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Source: http://www.ltwell.com/blog/dont-skimp-on-sleep/

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