We are told that eating healthy and exercise is important for our health. But sleep, is just as, if not, more important. When we sleep our body goes through some pretty serious biological processes, including appetite regulation, the functioning of your metabolism and immune system, hormonal, and cardiovascular systems. So sleep is crucial for optimal health and wellbeing.
Most of us complain that we don't get enough sleep or we sleep too much. So, how long should you sleep for? The healthiest people sleep between 6.5 - 7.5 hours. It can actually be harmful to sleep too much. It's healthier to sleep 5-6 hours than 8-10 hours. Why? Studies have shown that people who are sleeping too much are associated with psychiatric diseases and higher BMI. Which translates to that most people who sleep too much are normally lazy, depressed, overweight and can have impaired brain functioning. However, sleeping too little can be just as damaging, and can put you at higher risk of diseases such as gut disorders, cardiovascular disease, metabolic diseases and type 2 diabetes.
So when it comes to sleep, it's important to get enough, but not too much. Make sure your sleep becomes a part of your routine. Just as you would with any other important daily habits.
We have listed some do's and don'ts below you can take onboard for an optimal sleep schedule!
Do's before bed:
Journal a few lines to half a page to quiet a busy mind.
Read a paper book for 15 minutes.
Go to bed half an hour before you normally do.
Use a meditation app to help you fall asleep.
Don'ts before bed:
Don't use a night light. Light a candle instead.
Don't watch TV/Tablet/Laptop while you go to sleep or fall asleep to watching something.
Don't use your mobile or tablet 15 minutes before going to bed.
Don't keep looking at your clock.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5449130/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4165901/
https://www.webmd.com/sleep-disorders/ss/slideshow-sleep-body-effects