Sleep Matters, but Why?
Just like breathing, eating and drinking are necessary to stay alive, sleep is just the same, serving a critical role in the maintenance and well-being of humans. It’s no wonder we all feel better after sleeping, typically more alert, energetic, and even happier. The question many of us don’t all know the answer to, is “why?”.
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Overall health. Research has shown that lack of sleep is linked to a weakened immune system. Those with poor sleep hygiene are at higher risk for medical conditions and certain diseases such as obesity, type 2 diabetes, high blood pressure, stroke, heart disease and poor mental health.
Memory retention. Getting a good night’s sleep after learning a new skill has been shown to help improve memory and performance.
Better productivity and concentration. Sleep is directly related to various aspects of our brain function. Getting enough sleep is shown to improve cognition, productivity, and concentration.
To glean your best night’s sleep, it is crucial to establish a bedtime ritual that incorporates healthy sleep hygiene, perhaps using some or all of the tips below:
Establish a bedtime. It is vital that adults get at least 7 hours of sleep per night. This is the minimum amount of time necessary to support proper cognitive and behavioral functions, reaction time, and overall mood.
Take a warm bath/shower before bed. Researchers suggest that taking a warm bath roughly 90 minutes before bedtime can help you fall asleep faster. The hot water helps adjust your body’s core temperature, making it so you fall asleep with a lower body temperature.
Set the lighting and temperature. Research shows that a comfortable temperature setting and low lights will lead to a better night’s sleep.
Get outside during the day. Natural sunlight or bright light during the day helps support a healthy circadian rhythm. Not only will getting more light during the day improve your energy, it will help with nighttime sleep quality and duration as well.
Limit screen time. Using smartphones, TVs, laptops, or other electronic devices before bed can delay your body’s internal clock which suppresses your release of melatonin, the sleep-inducing hormone. This ultimately makes it more difficult to fall asleep. Experts recommend shutting off electronics one hour before bedtime (we realize this may be tough, but try, and if you can do 30 minutes, it’s better than going to bed straight from scrolling on Instagram.)
Sub the scrolling for a book. One easy substitute for electronic devices is by simply reading a book instead of scrolling through social or watching TV. Studies show that even just 6 minutes of reading will clear your mind and significantly reduce stress levels before bed.
Limit caffeine and alcohol before bed. Avoid caffeine, alcohol as well as large meals in the hours leading up to bedtime. Studies show that these can all interfere with sleep, either making it more difficult to fall asleep or impacting the quality of sleep.
Exercise during the day. Some people struggle with falling asleep if they exercise too close to bedtime. This is possibly due to getting your heart rate and endorphins up close to bedtime. If you’re one of those people, you can mitigate this by working out earlier in the day so you can wind down in the evening to prepare yourself for sleep.
Try the Sleep shot. Drift off to sleep with cold-pressed honeydew and pineapple spiked with soothing herbal California Poppy, lavender and butterfly pea flowers. Plus, it’s packed with 1 billion CFUs probiotic to support a healthy immune and digestive system. To find a store near you with SGSY shots, visit our store finder here.