In a family feature Sometimes getting enough sleep can seem like self-care that can wait or like a treat you have to earn. The exact opposite, though, is true. Sleep is just as essential to your health as exercise and a balanced diet.
Your body is actively learning, fixing itself, and preventing chronic diseases while you sleep. For the majority of adults, a successful night's sleep includes sleeping for at least seven hours every night without getting up too often, getting to bed and getting up around the same time every day, and feeling rested when you wake up. Healthy sleep aids in weight management, reducing stress, immune system enhancement, and a reduction in the risk of chronic illnesses like diabetes, cancer, heart disease, and Alzheimer's.
Professor of medicine at the David Geffen School of Medicine at UCLA and trained clinical psychologist Jennifer L. Martin said, "We know chronic insufficient sleep can have a negative influence on personal health and increase risk of numerous diseases." "Healthy sleep is also essential for maintaining mental health and mood management, lowering the likelihood of issues like anxiety and depression."
The Centers for Disease Control and Prevention predict that over one third of American people report sleeping fewer than 7 hours every night. The quantity and quality of your sleep can be strongly impacted by your daily routine, including what you eat and drink, any drugs you take, how you schedule your days, and how you spend your evenings.
These proposals from the American Academy of Sleep Medicine's "Sleep Is Good Medicine" campaign can assist you in developing a healthy sleep routine that will benefit your health both now and in the long term. The campaign's goal is to emphasise sleep as a crucial pillar of health, similar with diet and exercise.
Keep a regular sleeping routine. Even on weekends and during vacation, rise at the same hour each day.
Decide on a bedtime that will allow you to sleep for at least 7 hours per night.
Only use your bed for sleep, sexual activity, or when you are ill. Work and watch TV outside of the bedroom.
Make your room calm and tranquil. Keep the room at a pleasant, cooling temperature.
Before going to bed, consume fewer fluids.
At least 30 minutes before heading to bed, turn off all electronics.
Avoid eating a heavy dinner right before bed. Consider having a light, healthy snack if you feel hungry at night.
Afternoon and late caffeine use should be avoided.
Get out of bed if, after 20 minutes, you are still awake. Employ a quiet, low-light activity.
Don't drink alcohol right before bed.
Keep a sleep log. Keep a log of your sleep times, nighttime awakenings, and morning awakenings throughout a two-week period. Keep records of your activity, naps, medicine intake, and use of alcohol and caffeine.
Discuss your sleep habits with your doctor, even if you don't believe you have a sleep disorder. You can decide what good sleep looks like for you and how to achieve it by working together. By doing this, sleep problems can be avoided before they become extremely difficult to treat.
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