WELLNESS

SLEEP YOUR WAY TO BETTER HEALTH: SIMPLE TIPS FOR IMPROVING YOUR SLEEP QUALITY WITH CHIVA-SOM

Sleep is important for both physical and mental health. Poor quality sleep over the long term can lead to chronic health issues.

02.04.2023
BY JEMMA UTOMO
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Are you one of those people who try to “power through” without sleep, or survive on as little as possible? You're not alone. Sleep is often undervalued and ignored, yet it's vital for health and wellbeing in many ways. After all, we spend roughly one-third of our lives sleeping. During sleep, the body slows down and gets a break from daily stressors. However, many processes remain active, including those involved in growth, repair, and recovery.


When we are sleep deprived, we feel it both physically and mentally. Brain function and productivity are impaired, energy and stamina are low, and the immune system suffers. Poor sleep quality has been linked to an increased risk of chronic disease development, including high blood pressure, heart disease, and dementia, as well as mental health conditions such as anxiety and depression.


Sleep promotes healthy hormone production and activity, regulates growth and stress hormones, and controls appetite. The brain uses sleep as an opportunity to clean out metabolic byproducts that have accumulated during the day. This eliminates waste that could damage brain cells and impair nerve function. During sleep, the brain organizes information it has taken in throughout the day and makes connections. This leads to those “aha” moments upon waking.


Most people function optimally with 6-8 hours of sleep, but it depends on the individual. Our circadian rhythm tends to follow the rotation of the planet and responds to light and darkness. It is ideal to sleep when it is dark and wake when the sun comes up. Stick to a consistent bedtime, shut down electronics, set a comfortable temperature in your bedroom, limit liquids before bed, and avoid stressful activities.


There are some foods that are associated with improved sleep quality, falling asleep faster, and a longer sleep duration. These include kiwis, tart cherries, and nuts that contain minerals like magnesium and zinc. Avoid stimulants such as sugar and caffeinated beverages before bed, and although alcohol is often turned to as a sleep remedy, it leads to poor quality sleep.


In conclusion, sleep is important for both physical and mental health. Poor quality sleep over the long term can lead to chronic health issues. Simple habits such as exercising and eating well during the day and following good sleep hygiene at night can improve sleep quality and overall wellbeing. So, prioritize your sleep and prioritize your health.

 

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