Managing your sleep will aid your health
Getting enough sleep, both in terms of quantity and quality, is important for good health.
Stress is the most reported cause of sleep problems, and in turn, poor sleep patterns are a cause of increased stress. Aside from its effect on mood, energy levels and productivity, getting too little or disrupted sleep is also associated with problems such as memory and learning, weight gain, hypertension, increased risk for diabetes, a weaker immune system, and even heart disease.
Over the long term, lack of sleep increases inflammation in the body, which can lead to heart disease. Breathing difficulties such as asthma, allergies or the common cold are also cited as sleep deprivers.
While we tend to think there isn’t a lot we can do, in truth, there are a number of ways to help ensure a better nights sleep.
• Establish a relaxing bedtime routine such as taking a warm bath, reading a book or listening to soothing music. Create a sleep-conducive environment that is dark, comfortable and cool. Take work materials, computers and televisions out of the bedroom. Do your best to maintain regular bed and wake-time schedules, including weekends.
•Invest in a quality mattress and pillows, ones that combine superior comfort with the right support. If you are waking up tired and stiff, it may be time to replace your current mattress.
• Finish eating at least two to three hours before bedtime.
• Exercise regularly. Some studies have shown that people who exercise in the late afternoon experience a better night’s sleep than those who are active at other times of the day. While this may help, exercising too close to bedtime can make it more difficult to fall asleep.
• Avoid nicotine and caffeine, and avoid alcohol close to bedtime, as it can lead to disrupted sleep later in the night.
Marjie Gilliam is a personal trainer and fitness consultant.