Get ready, we're sharing the secret ingredients to getting a better night sleep!
Sleep is an essential part of our overall health and well-being. Chronic lack of sleep can lead to a host of health problems, including obesity, diabetes, heart disease, and depression. Many people struggle to get enough quality sleep and are desperately looking for a solution.
First, let's talk about why sleep is so important:
During sleep, our bodies are working to repair and rejuvenate our muscles, tissues, and cells. It's also during sleep that our brains consolidate and process information from the day, which helps us to learn and remember new things.
New research has shown that the brain shrinks while we sleep and this is a good thing. Because of this, our brain's synapses are allowed to recover and prep for the next day. Through this shrinking process, your cerebrospinal fluid washes over the brain to essentially help “clean” it. Our bodies are super cool, right?!
There are five stages of sleep, each with its own characteristics.
Stage 1 is the lightest stage of sleep, and is sometimes referred to as "drowsy sleep." In this stage, we can be easily awakened, and our muscles are relaxed.
Stage 2 is a deeper stage of sleep, and our heart rate and breathing begin to slow down.
Stages 3 and Stage 4 are the deepest stages of sleep, and are known as "slow-wave" or "delta" sleep. This is when our bodies do the most repair and rejuvenation work.
Finally, Stage 5 is when we experience rapid eye movement (REM) sleep, which is when we dream.
So, what can we do to improve our sleep health?
Here are a few tips:
- Stick to a regular sleep schedule by going to bed and waking up at the same time every day
- Create a relaxing bedtime routine, such as reading a book or taking a warm bath
- Keep your bedroom dark, quiet, and cool
- Avoid stimulating activities, such as watching TV or using electronic devices, for at least an hour before bed
- Avoid caffeine and alcohol 3 hours before bedtime
- Practice relaxation techniques, such as deep breathing or meditation
- Aim to get at least 30 minutes of activity in a day!
Give these tips and trick a try, if you are still struggling with getting enough sleep reach out to us and we can provide you with more resources to get control of your life back!
Questions? Speak to a healthcare expert today:
MOVE BETTER | FEEL BETTER | LIVE BETTER
CONTENT CREATED BY: Ben George, PT, DPT
Lone Peak Physical Therapy - Bozeman