5 Ways Good Sleep Boosts Your Health

By Sara McEvoy

DO YOU GET ENOUGH SLEEP? The Centers for Disease Control and

Prevention (CDC) says adults need between 7 to 9 hours of uninterrupted Zzz’s per night. And it might surprise you to know how effective sleep is at keeping you healthier and happier.

Keep reading to learn about the impressive benefits of sleep and the science-backed ways you can get a better night’s rest.

GOOD SLEEP BOOSTS YOUR HEALTH IN THESE 5 WAYS

Most of us know what it feels like to not get enough rest. Unfortunately, temporary inconveniences like irritability and impaired focus aren’t the only issues sleep deprivation can cause.

Studies show that people who consistently sleep only six hours or less per night have an increased risk of health problems like heart disease, weight gain, depression, stroke, diabetes, and even cancer.

For the folks who get the recommended amount, here are at least five health benefits they can look forward to:

1.

A healthier heart: good sleep protects your heart and blood vessels against the damaging effects of high blood pressure and inflammation. It also lowers your risk of heart disease.

2.

A stronger immune system: your body’s defense system protects you from germs, illness, and disease. Sufficient sleep boosts immune function and helps you avoid getting sick.

3.

Better weight control: if you’re struggling to lose excess weight, make sure you’re sleeping enough. Insufficient sleep is linked with food cravings, weight gain, impaired metabolism, and increased hunger, all of which increase the risk of obesity.

4.

Improved memory and brain function: well-rested people tend to do better on tests of memory and learning. Sleep also improves your mood and may reduce symptoms of depression, anxiety, and stress. Meanwhile, being sleep deprived can impair decision-making and lead to accidents on the road and at work.

5.

Amped physical performance: as you sleep, your body is hard at work repairing and growing new tissues. For the physically active person, this is a must for proper recovery, strength development, and injury prevention. Athletes who get enough sleep do better on tests of speed, accuracy, and other measures of physical performance.

TOP RESEARCH-BACKED WAYS TO GET BETTER SLEEP

Even if you understand why proper rest is important, you still may struggle to get enough.

Check out these tips from the National Sleep Foundation on how to improve the quantity and quality of your sleep, starting tonight:

Keep a schedule—go to bed and wake up at the same time every day. (Yes, even on weekends if possible!)

Sleep in a cool dark room—remove all sources of ambient light (including televisions, laptops, and phones), install blackout curtains, and set the bedroom temperature between 60 and 67 degrees. To help the kids and grandkids sleep better, try unplugging the night-lights!

Exercise on most or all days of the week.

Eat a nutritious diet based on whole foods. Your body and brain need raw materials like vitamins, minerals, and antioxidants to perform basic functions like sleep. Also, minimize caffeine and alcohol intake. Alcohol disrupts the quality of your rest while caffeine (a stimulant) will keep you awake.

Like taking naps? Avoid them later in the day and keep them short, no more than 10 to 20 minutes long.

Spend a healthy amount of time in the sun without sunglasses on, especially in the morning. Around twenty minutes is sufficient—then slap on that sunscreen, sunglasses, and wide-brimmed hat. Sunlight helps regulate your body’s internal clock.

Avoid excessive artificial light exposure at night. Install blue light filters on your digital devices and dim the lights in your home about an hour prior to bed.

Only use your bedroom for its two main purposes—rest and romance.

For more information on the incredible benefits of sleep, check out Your Guide to Healthy Sleep by the National Heart, Blood, and Lung Institute or the eyeopening book Why We Sleep: Unlocking The Power of Sleep and Dreams by Matthew Walker. BHB