Why You Need More Sleep Right Now
With the changing scenes in our day-to-day life and the unprecedented levels of uncertainty in the world, our daily routine can take a toll.
One of the first things that can be impacted is SLEEP.
You might be finding yourself going to bed at erratic hours, staying up and watching Netflix or watching news, or laying in bed sleepless due to anxiety. These changes in your routine can have profound effects on your mental and physical health.
Research has shown that getting a lack of sleep can increase your risk for obesity, disease, allergies and asthma. The Center for Diseases Control and Prevention recommend that adults over the age of 18 need at least 7 hours of sleep per night.
Why sleep is so important
Sleep is important as it signals to your body to release hormones that assist with:
- managing your hunger levels; preventing you from having cravings such as sugar to fuel your body
- improving your immune system; helping to keep you free of sickness
- decreasing the risk for negative health conditions; those of which can have adverse affects on your body and mind
If you answer yes to any of the below then the chances of you getting enough quality, REM sleep, is likely low. This can affect everything from your work, fitness goals, to increased cortisol levels in your body which make it harder to lose weight.
- Have you had any cravings over the past week?
- Do you check your phone or computer within 30 minutes of going to bed?
- Do you need caffeine to feel ready for the day?
- Do you have a hard time falling asleep or staying asleep?
- Do you ever get anxiety?
- Do you hit a 3pm slump and crave sugar?
Tips to get better quality sleep
Eat at least two hours before bed. This gives your body a chance to focus on repair and restoration, rather than digesting.
Eat nutrient dense foods. These will help you to have more energy throughout the day without crashes, requiring caffeine.
Put your phone away 30 minutes before bed. The blue light on your screen can impede with REM sleep, signalling to your brain to stay alert.
Reduce your caffeine intake. Opt to have coffee until midday then swap over to green tea which has has reduced levels of caffeine.
Cut down on your social media time. While not a direct correlation to sleep, being online too much can promote feelings of insecurity and cause overthinking late at night.