The Impact of Good Sleep and How to Get It

To be as healthy as possible, we usually do things like exercise and have a balanced diet. While they can have a hugely positive impact on your well-being, an often-neglected part of a healthy lifestyle is good sleep. People will often sacrifice it due to productivity or entertainment but doing this on a regular basis will cause more harm than good. To know why you should get more sleep, it’s first important to know the impact it has on your body. We’ll explore that here before looking at how you can get consistently good rest.

Understanding the Impact of Good Sleep

Good sleep will have a positive impact on your body, brain function, and emotional well-being. Let's take a look at those factors in more detail.

1. Physical Health

Anyone has suffered from a severe lack of sleep knows the physical impact it can have on your body. This happens on a smaller scale if you’re not getting enough rest. This is because your body uses sleep time to perform crucial functions. While resting, your body will undergo tissue repair, muscle growth, and the release of hormones. A chronic lack of sleep has been linked to many health problems including diabetes, cardiovascular disease, and a weakened immune system.

2. Cognitive Function

Sleep is also vital for our brain function and performance. It’s during sleep that out body will work to store our memories, process information, and enhance learning. Without this sleep, your brain health is going to suffer. A lack of sleep will negatively affect your concentration, problem-solving abilities, and creativity. Not having enough sleep will have a significant impact on your productivity. It can also increase the risk of your making mistakes and causing accidents.

3. Emotional Well-being

With it having an impact on both your physical and brain health, it makes sense that it can impact your emotional well-being as well. Quality sleep is required for regulating your mood and managing stress. Those suffering from sleep deprivation are more likely to suffer from irritability, mood swings, anxiety, and depression. Prioritizing good sleep will help to improve your emotional resilience and your overall mental health.

How Much Sleep Do You Need?

It has often been said in the past that everyone needs eight hours of sleep per night. The reality is that everyone is different, and your ideal sleep time may be more or less than this. The generally recommended time for adults is between seven and nine hours. It’s important to listen to your body. For example, you may be getting seven hours but are still feeling sluggish the next day. You may need to extend your sleeping time as that may not be enough for your body. It's also useful to know that those below adult age will usually need more sleep. Teenagers will need around eight to ten hours, so their growing bodies and minds can rest.

Strategies for Better Sleep

Thankfully, there are many strategies we can employ to get a better night of sleep. Some of these are lifestyle choices that you may not like, but they can make a huge difference to your well-being.

1. Establish a Consistent Sleep Schedule

Being consistent with your sleep schedule is going to help your body’s internal clock. Going to bed and waking up at a similar time every day is going to promote better sleep quality. This can be hard to do, especially on weekends, but it can have a significant impact.

2. Create a Relaxing Bedtime Routine

Create your own relaxing bedtime routine as a signal to your body that it’s time to wind down. This could be an activity such as reading or taking a warm bath. It’s also a good idea to practice relaxation techniques such as deep breathing or meditation to wind down.

3. Create a Restful Sleep Environment

You want your bedroom to be as restful as possible. This means keeping it dark, quiet, and cool. A dehumidifier may be a good idea if you struggle to sleep in warm air. They can also act as white noise as well. Other forms of white noise can be nature sounds or calming music. If you struggle sleeping when it’s light outside, invest in blackout curtains. If noise is an issue, consider using earplugs during your sleep.

4. Limit Exposure to Screens Before Bed

Our smartphones and other screens release blue light which can interfere with your sleep cycle. This is because it can trick your body into think it’s daytime and suppress melatonin production. In the hour before bedtime, it’s important to limit your exposure to screens as much as possible.

5. Watch Your Diet and Caffeine Intake

You may need to change your diet to have a more restful sleep. Caffeine can make you more alert and make it more difficult to sleep. Alcohol, on the other hand, will interfere with your sleep quality and prevent you from getting proper rest.

6. Get Regular Exercise

Exercising during the day helps to promote a deeper and more restful night of sleep. However, you should avoid vigorous exercise close to your bedtime as this can stimulate your mind and make it harder to fall asleep.

7. Manage Stress and Anxiety

If you're struggling with stress or anxiety, this can make falling asleep very difficult. If this is an ongoing issue, then it may be best to seek professional help.

Also, work out your own ways to help manage your mental health. Activities that work for many people include mindfulness, yoga, and journaling. Learning to relax your mind will promote better sleep and can even help reduce your stress and anxiety.

 8. Seek Professional Help if Necessary

If you are consistently having sleep problems and have tried various different strategies, then it may be best speaking with a healthcare professional. They would be able to assess your options and see if you require further help. You may be suitable for medication, or perhaps they may find an underlying reason for your sleep issues.

Make Sleep a Priority

In recent years, there has been an increasing realization of the importance of self-care. However, while we utilize many strategies to improve our physical and mental health, getting good sleep often gets left behind. Prioritizing quality sleep has a wide range of benefits and will improve your body, mind, and mood. If you follow the tips above, you’ll be giving yourself the best possible chance to get a long and restful sleep.