Get Your Zzzzz's

Oh sleep, how wonderful it is.  Sleep is extremely important for good health and wellness.  This is when our bodies are recharging from a long and busy day.  We absolutely need sleep like we need water and air so try to hit the sac a little earlier tonight (and every night for that matter) and get some zzz’s. 

Studies from University of Chicago and Ohio State University showed that for individuals who were sleep deprived before getting their flu shot, it took three to four weeks for the vaccine to kick in.  Those who don’t get the appropriate amount of rest have a weaker immune system and hinders the vaccine’s effectiveness.

Women in particular experience higher risks of cardiovascular problems and are more susceptible to psychological distress, depression and anger when they don’t get enough rest.

The World Health Organization’s International Agency for Research on Cancer shared a link between those who work night shifts and breast cancer.  Researchers believe it’s because melatonin is suppressed, which is necessary for protection against some cancers.

The Journal of the American Medical Association found a link between lack of sleep and your ability to learn as well as a link with sleep-disordered breathing (sleep apnea) and dementia in women.  The brain gets less oxygen due to breathing disruptions which obviously can cause problems throughout life.

Did you know auto accidents increase by 17% on the Monday after daylight savings time and heart attacks increase by approximately 5%? This is when people “lose” and hour of sleep. Interesting??

The National Sleep Foundation shared the statistic that for couples who sleep together, one partner typically loses about 49 minutes of sleep every night from disruptions such as tossing, television,lights or room temperature.

The amount of sleep recommended depends on your age group. Infants require the most 14 to 15 hours; toddlers need 12 to 14 hours, school-aged children should be getting 10 to 11 hours and adults need 7 to 9 hours.

Sleep affects your performance, mood, and health.  Here are some ways to help ensure you are getting enough sleep:

·         Stick to a sleep schedule

·         Exercise! But not too late in the day (no later than 2-3 hours before bedtime)

·         Avoid caffeine and nicotine

·         Avoid the “nightcap” because it keeps you in lighter stages of sleep so you may get to bed fast but will tend to wake up in the middle of the night.

·         Avoid large meals and beverages late night

·         Avoid medicines that delay or disrupt sleep

·         Don’t take naps after 3 pm.

·         Relax before bed

·         Take a hot bath before bed

·         Have a good sleeping environment and get rid of distractions

·         Have the right sunlight exposure

·         Don’t lie in bed awake too long. This could cause anxiety. Instead get up and do a relaxing activity such as reading, listening to soft music or light stretching and breathing exercises. 

·         See a doctor if you continue to have trouble sleeping.

So hopefully you will try to fit in an extra hour of sleep in each night to reap the benefits it has to offer.