Health Brief
Sleep and well-being
Why is sleep important?
Have you noticed that a good night’s sleep makes you feel more energetic and better able to concentrate at the wheel, and you can think more clearly and be less emotional when you are well-rested? The main reason for all these benefits is that sleep plays an important role in concentration, memory formation and stress relief and also in repairing body cells that are damaged during the day.
Sleep deprivation
The average person needs between 7 and 9 hours of sleep per night. However, many people sleep less than the number of hours required for optimum body function. Recurrent sleep deprivation may lead to a variety of problems such as a weakened immune system as well as impaired mental, emotional and physical abilities. Also, many studies suggest that a period of sleep deprivation could increase the risk for developing obesity or type 2 diabetes.
Because it is important to develop healthy sleep habits, here are some tips on how to improve your so-called “sleep hygiene”:
- Maintain a regular sleep schedule.
- Sleep only as much as necessary to feel rested.
- Avoid going to bed hungry.
- Create a sleep-friendly bedroom environment (adjust temperature and light, reduce noise).
Tips for a good night’s sleep:
Who said only babies can get a good night’s sleep? To improve the quality of your sleep and be better equipped to face tomorrow’s challenges, read the following tips:
- Eat a big breakfast and a light dinner: allow at least 1-1/2 hours between dinner and bedtime to fully digest your meal.
- Cut back on stimulants: avoid coffee, chocolate, alcohol or caffeine of any kind before going to bed. The same applies to nicotine.
- Relax in the evening: try to avoid violent movies and emotional discussions. Take a warm bath or shower to help put you in the right frame of mind for sleep.
- Exercise regularly: doing exercise in the early evening helps relieve stress. Keep in mind, however, that a workout right before bedtime might interfere with sleep.
- Choose a comfortable bed: make sure your bed is big enough so that you can move around while sleeping, and firm enough to prevent back pain.
Good night!
