By now we should all be aware of the importance of sleep and the negative effects of not getting enough of it. Research is now finding that sleep is vital for warding off disease. Lack of sleep can make us more venerable to numerous health risk including obesity, Alzheimer’s, diabetes, and depression to name a few. If you think about things from a biological perspective how could this not be true. Why would nature force use to do something that makes us venerable to predators and provides use with no food or water. It would seem that this activity is completely useless but for millennia our species has spent an exceptional amount of time doing it. If you aren’t convinced yet research shows that without adequate sleep athletic performance and memory can be impacted by as much as 30 percent and cardiovascular function can be inhibited by more than 20 percent.
Sleeping seems like a stupid waste of time that’s for the weak minded but without enough of it you’ll probably wind up weak, stupid, and without much time before you croak. Below is a list of tips for a better night’s sleep.
Tips for a better night’s sleep:
Start turning lights out a few hours before bedtime to help signal your body that it’s time to sleep.
Shoot for 7-9 hours- Research shows that almost no one can get by on less that 7 hours without signs of impairment.
Make your bedroom cool and dark- Both light pollution and being too warm have a detrimental effect on quality of sleep.
Avoid electronics-The lighting from electronic devices delays melatonin build up which is essential for restful sleep. Put them away a few hours before bed.
Avoid stimulants or alcohol- These substances negatively impact phases of sleep. Cut them off at least a few hours before sleep.
When traveling melatonin may be helpful to combat jet lag.