Why You Should Prioritize Sleep
We all know that sleep is important, but sometimes it can be hard to get the 7-8 hours we need each night. Sleep deprivation has become a common issue in our society, and it's not doing us any favors. In fact, studies have shown that lack of sleep can lead to decreased productivity, decreased mental function, and even weight gain! That's why at REBOOT we're committed to helping our members get the rest they need each night. If you're looking for a way to improve your health and your life, getting enough sleep is a great place to start!
Benefits of Getting Those Zzzs
There are countless benefits to getting a good night’s sleep, and at REBOOT we want our members to experience all of them! Here are just a few:
Support Weight Control - sleep deprivation increases levels of ghrelin, a hormone that stimulates appetite. It also contributes to late-night cravings! Getting enough sleep can help you resist temptation and make more nutritious choices when it comes to food. A Harvard Medical School study found that women who sleep only five hours a night are 32 percent more likely to gain 30 pounds or more as they get older. Sleep sounding better yet?
Improve Mental Function - sleep has a direct impact on your mental function. Studies have shown that people who get enough sleep perform better on tests and have better reaction times than those who are sleep deprived. Sleep also helps you concentrate and make better decisions. it also impairs cognitive, attention, and decision-making skills leaving you vulnerable to accidents (think auto accidents, inability to solve problems at work, poor food choices, etc.). Newer studies are even linking lack of sleep to Alzheimer's and dementia!
Increase Recovery Post Physical Activity - sleep and recovery are interconnected. When you workout, your body breaks down muscle tissue. Sleep helps your body recover from the day's activities and repair any damage that may have been done to help you get stronger.
Elevate Job Performance - There are a few studies that suggest that employees who get enough sleep are more productive at work. In one study, workers who slept seven to eight hours a night were found to be more productive than those who slept less than six hours or more than nine hours. Another study found that workers who got adequate sleep were also less likely to make errors on the job. Sleep-deprived employees were found to be more likely to have accidents and make mistakes that could cost their company money. So, if you're looking to boost your productivity at work, get some rest! Your employer will thank you for it. Let's get those raises, people!
Reduce Stress Levels - when you're well-rested, your body is better able to handle stress. This means you're less likely to feel overwhelmed by everyday challenges and more likely to stay calm in difficult situations.
Snooze Away Illness - Sleep protects you from illnesses such as heart disease and diabetes. Insufficient sleep can undermine immune function and cardiovascular health. Moreover, people who sleep less than the recommended seven hours per night are three times as likely to get sick.
Boost Your Mood - Getting enough sleep won't guarantee a sunny disposition. But, if you are exhausted, you're more likely to be cranky. That's not all. Long-term sleep deprivation can cause depression, and that causes insomnia. Inversely, healthy sleep habits can make you feel happier. People who don't get enough sleep are more likely to suffer from depression and anxiety. Getting enough rest can help improve your mood and keep you feeling positive throughout the day!
Promote Beauty Sleep - Sleep helps the skin recover from daily damage and repairs itself overnight. When you don’t get enough sleep, it shows on your face in the form of dark circles, puffiness, and wrinkles.
9 Steps to Better Sleep
Now that we know all the amazing benefits of getting enough sleep, let's talk about how to make it happen! Here are a few tips to help you get the rest you need:
Create a Sleep Routine - Going to bed and waking up at the same time each day helps to regulate your body's natural sleep rhythm. This means you'll be less likely to have trouble falling asleep at night.
Keep Your Bedroom Cool and Dark - REBOOT recommends a cool, dark bedroom for the best sleep environment. The National Sleep Foundation (NSF) also suggests a cool, dark room for optimal sleep. Why? A cooler room promotes better sleep as our body temperature naturally dips at night and rises in the morning. The NSF recommends a 60-65 degree Fahrenheit room for optimal sleep. A dark room also promotes better sleep as it cues our body to produce melatonin, the hormone that makes us sleepy. Blackout shades or an eye mask can help make your room darker if light from outside is seeping in.
Invest In Your Bedroom - Since you should be spending at least a third of your day here, you should make it the most comfortable room in your house! A great mattress and pillows, nice sheets, white noise machines, and essential oil diffusers are just a few ways to make your bedroom a luxurious escape.
Limit Caffeine and Alcohol Intake - Caffeine can stay in your system for up to eight hours, so it's best to avoid coffee or other caffeinated beverages after lunchtime. And while a glass of wine before bed may help you relax, too much alcohol can actually disrupt your sleep later in the night.
Avoid Big Meals 3 Hours Before Bedtime - This will help you avoid heartburn (gastric reflux) and interrupted sleep.
Wind Down Before Bed - Winding down for 30 minutes before you turn out the lights can help you relax and prepare for sleep. Try reading a book, taking a bath, lighting a candle, or listening to calming music (save that new Post Malone track for your early morning workout).
Be Screen-Free - The blue light emitted from screens (think: phones, tablets, laptops, TVs) can disrupt our natural sleep rhythm. So, it's important to disconnect from electronics at least 30 minutes before bedtime (work on your wind down routine using the ideas above). If you must use a screen before bed, consider investing in blue light blocking glasses or downloading a blue light filter for your devices.
Get Your Sweat On - Just like a regular sleep routine, exercise can help regulate your body's natural sleep rhythm. Physical activity has been shown to improve sleep quality, so aim for 30 minutes of moderate exercise each day. Moderate exercise is the key here - too much or too close to bedtime can actually have the opposite effect and make it harder to fall asleep.
Herbal Remedies And Supplements - There are a number of herbal remedies and supplements that can help promote sleep. Valerian root, chamomile, and lavender oil are all popular options. You can find these herbs in tincture, tea, or capsule form at your local health food store. If you're interested in trying a supplement, ask your doctor if it's right for you. Some common supplements that are thought to promote sleep include:
Melatonin
Magnesium
Calcium
Tryptophan
GABA (gamma aminobutyric acid)
In summary, sleep is vital to keep you healthy, increase mood, enhance your appearance and have you performing on an optimal level. Sleep doesn’t just happen for the majority of us, but if you set the tone and intentionally aim to get 7-8 hours in, you will reap major benefits.
