“I need my beauty sleep.” At one point, we’ve all heard someone say it (or said it ourselves as an excuse to leave early). After all, no one can rock dark circles the way pandas do. You’d probably look more like a zombie than a cute cub. But actually, sleep does more than make you glow. We’ll dive deeper into the importance of sleep and how you can improve the quality.
The Importance of Sleep
Our brain uses the glymphatic system to get rid of waste. When we’re asleep, this system is 60% more productive. This means that our brain can remove more toxins such as amyloid beta, a protein found to accumulate in patients with Alzheimer’s disease. If we’re not well-rested, our brain will miss the chance to effectively get rid of the toxins.
A good night’s sleep can also boost your immune system. Studies have shown that people who slept 6 hours or less were more likely to develop a cold than those who slept for 7 hours or more.
Sleep has a positive influence on your heart too. Poor sleep, on the other hand, can increase the risk of high blood pressure, heart attacks, and strokes.
How to Improve the Quality of Sleep
The most effective method is to stick to a sleep schedule. Go to bed and wake up at the same time every day. Keeping it consistent can help your body get used to your resting patterns. Not to mention, aligning your schedule with the circadian rhythm can help you perform better during the day.
It’s hard to fall asleep when your body is still wide awake and active. To overcome this, let’s borrow a tip from most parents of active children. Wear yourself out. Get plenty of exercise and body moving during the daytime. You can follow up with some stretching exercises at night.
If you don’t already have an evening routine, you can try dedicating 15 to 30 minutes before bed to wind down. It’s a good idea to limit screen time before bed. Dimming down the lights and listening to gentle music can also help.
To Conclude
Sleep is essential for your overall health. You want to ensure you get quality sleep for at least 7 hours a day. Remember to keep a consistent schedule, exercise plenty during the day, and leave time to wind down before bed.