How To Get More Sleep

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Sleep plays a huge role in how we feel and function each day. In fact, experts now consider sleep the “third pillar” of health alongside diet and exercise​(medicine.yale.edu.)

Waking up refreshed is one of the benefits of quality sleep. A good night’s rest boosts your mood, energy, and overall health.

Why Sleep Is Important

Sleep isn’t just “time out” from life – it’s an active period when your body and brain perform vital maintenance. Research shows that sleep is a biological necessity, not optional downtime​ (jcsm.aasm.org). During sleep, your brain consolidates memories and clears out waste products, while your body repairs tissues and strengthens the immune system​.

Skimping on sleep consistently can have serious consequences. Experts warn that insufficient sleep is detrimental to health, well-being, and even public safety​(jcsm.aasm.org). In the long run, not getting enough sleep increases the risk of chronic issues like heart disease, diabetes, obesity, and depression​. It also makes you more prone to accidents – drowsy driving alone causes thousands of crashes each year​

In short, sleep is as critical for survival as food, water, or air​, and getting adequate rest is one of the best things you can do for your health.

How Sleep Affects Your Body and Mind

Missing sleep doesn’t just make you yawn more; it impacts virtually every part of you – physical, mental, and emotional. Here’s a quick look at how a good (or bad) night’s sleep affects your whole self:

• Physical Health: While you sleep, your body is hard at work repairing cells and bolstering your immune system. Getting enough sleep helps you fight off infections – for example, people who slept 6 hours or less were four times more likely to catch a cold when exposed to a virus​.

  . Chronic sleep loss also disrupts hormones that regulate hunger and metabolism, which can contribute to weight gain and higher risk of obesity, diabetes, and heart disease​.

  ​

  Additionally, during deep sleep your blood pressure drops, giving your heart a much-needed rest; consistently poor sleep can lead to higher blood pressure and strain on the heart​.

• Mental Performance: Ever feel scatterbrained after a sleepless night? That’s because sleep is crucial for brain functions like memory, concentration, and decision-making. In fact, studies show staying awake for 18+ hours straight can slow your reaction times and impair you as much as if you were legally drunk​

  (sleep.hms.harvard.edu).

  Sufficient sleep helps you stay alert and focused; conversely, lack of sleep makes it harder to learn new information and can lead to mistakes or accidents at work and on the road​.

  ​

  The brain’s prefrontal cortex – responsible for judgment – is particularly affected by fatigue, which is why tired people often don’t realize how impaired they are!

Tips for Better Sleep (Sleep Hygiene)

• Stick to a Consistent Schedule: Try to go to bed and wake up at the same time every day – yes, even on weekends. A regular sleep schedule helps regulate your body’s internal clock, making it easier to fall asleep at night and wake up feeling refreshed​

  (cdc.gov).

• Create a Sleep-Friendly Environment: Make your bedroom a sleep sanctuary. Aim for a dark, quiet, and cool environment​.

  Blackout curtains or an eye mask can help block light, and earplugs or a white noise machine can drown out noise if needed. Keep the room at a comfortable cool temperature (around 65°F or 18°C is often recommended) to promote deeper sleep.

• Limit Light and Screen Time Before Bed: Bright light in the evening can trick your brain into thinking it’s daytime. Dim the lights as bedtime approaches. Importantly, try to turn off TVs, phones, and other screens at least 30 minutes before bed​

  
  The blue light from devices can interfere with the sleep hormone melatonin. Instead, wind down with a relaxing activity (like reading a book, gentle stretching, or meditation).

• That 4 PM cup of coffee might kick back later. Caffeine can stay in your system for hours, so avoid coffee, strong tea in the late afternoon and evening​

  Avoid heavy meals or spicy food right before bed, as digestion issues might keep you up. If you’re hungry at night, a light snack is fine – just nothing too heavy on your stomach.

• Get Active (but Not at Midnight): Regular exercise can improve sleep quality – just try to finish workouts at least a few hours before bedtime so you’re not too revved up when you hit the hay​.

• Relax and Unwind: Establish a pre-bed routine to signal your body it’s time to chill. This could include taking a warm shower, listening to calming music, doing breathing exercises, or jotting down thoughts in a journal to clear your mind. A consistent wind-down ritual (starting ~30-60 minutes before bed) can greatly ease the transition from busy day to peaceful slumber​.

As you can see, sleep affects pretty much everything – from your reaction time and heart health to your waistline, immune system, and everyday happiness. It’s no wonder that prioritizing sleep is one of the best things you can do for your well-being.

-Conner